Find Calm in 5 Minutes: A Simple Mindfulness Exercise

The Power of the Pause

Even just five minutes of focused mindfulness can make a difference. This exercise focuses on your breath, a constant anchor to the present moment.

Steps:

1. Find a comfortable position: Sit upright but relaxed, either on a chair or the floor. Close your eyes gently or lower your gaze.
2. Notice your breath: Bring your attention to the physical sensation of breathing. Feel the air entering your nostrils, filling your lungs, and leaving your body. Don't try to change it, just observe.
3. Count your breaths (optional): If your mind wanders (which is normal!), you can try counting "one" on the inhale, "two" on the exhale, up to ten, then start again. This can help maintain focus.
4. Be kind to your wandering mind: When you notice your thoughts drifting, gently acknowledge them without judgment and kindly guide your attention back to your breath.
5. Continue for 5 minutes: Set a gentle timer if needed. When you're ready, slowly bring your awareness back to your surroundings and open your eyes.

Practice this daily or whenever you need a moment of calm!