5 Easy Mindfulness Exercises Under 5 Minutes

You could be anywhere right now and chances are that you have a gazillion things to do today.

Stop. Pause. Breath.

Work never ends and as our mind gets pulled into different directions during the day, it can leave us feeling stressed and anxious. Most of us don’t get a moment to ourselves, so longer yoga and meditation sessions seem impossible to fit into our already packed schedule.

But a few minutes of relaxation each day are crucial for our wellbeing. If you feel you don’t have enough time for longer meditative exercises during the day, try out these five quick mindfulness exercises all under five minutes and feel instantly refreshed!


1. Breathing

You can do this exercise in any position you are in right now. Close your eyes and focus on your breathing.

  1. Breath in through your nose and out through your mouth slowly. One breath cycle should last for approximately 6 seconds.
  2. Thoughts about pending projects or today’s work will flood in. Let them go. Keep your focus on the air you are very slowly breathing in and breathing out.
  3. Think about how the oxygen you are taking in is filling your lungs and body with positive energy and how each breath you exhale share a part of your inner-energy with the world. You are one with the Universe with this act of breathing.
  4. Keep your eyes closed and continue breathing for one minute. Then open your eyes slowly as you exhale out.

Feeling refreshed? Why not try it for another two minutes?


2. Observing

  1. Look at any natural object around you. It could be a fruit, pebble or flower.
  2. Visually observe its color, texture and position and look at it as if you have just discovered it.
  3. Think about its purpose within the world and it’s the importance of its presence in the natural environment.

Do this for one minute. Did you observe something new about an object that we all see normally but don’t always pay attention to?


3. Listening

Music can help us relive some of our favorite moments but it can work negatively too. Some songs can remind us of our painful encounters or break-ups. So for the sake of this exercise, pick up a song or musical track that you have never heard before.

  1. Close your eyes and put on your head phones.
  2. Try not to think about the artist or the genre this music belongs to. Instead, focus on instruments as they play alongside each other.
  3. Listen to the harmony and try to isolate one instrument’s sound from the rest of the music.

Try to observe as many musical instruments separately as you easily can. The idea is to do some active hearing.


4. Relaxing

Some form of stress is always present in our lives. You could be at a red light and getting tensed about why it is taking forever to go green. You could be at work waiting for an important phone call that is not coming through. You could be stressing about what to cook for the evening meal. The idea of this exercise is to acknowledge the stress, and release it from your body. Now do the following:

  1. Close your eyes and begin the breathing exercise.
  2. With each breath you take in, tell yourself you are aware of your body. You are aware of the air filling your lungs. You are aware of the blood circulating through your veins.
  3. With each breath you take out, tell yourself that you are releasing the stress locked in your body. You are exhaling out the tension.

Slowly open your eyes. Feeling better?

5. Gratitude

Think about your usual day. Think of five things you are grateful for. These can be the people that you are thankful to have in your life, or inanimate objects like a warm cup of morning tea, electricity that powers the kettle, the car you use to travel to work, etc.

  1. Think about whether you know how these things truly work.
  2. Have you ever thought of what your life might be like without these things?
  3. Take the name of all the five things one by one in your head.

Making gratitude a part of your daily routine can help you become a happier and more positive person over time.


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