Five practical (and easy) mindfulness exercises that take less than five minutes

Mindfulness is all about being in the present moment, consciously aware, paying attention, without judging. It’s a great way to manage stress and increase your wellbeing. With regular practice, mindfulness is a powerful tool in the arsenal to promote happiness and mentally de-clutter - especially after a busy day at work.

More than positive thinking or simple breathing exercises, mindfulness is an effective way to train your brain, increasing neuroplasticity, reducing stress, and increasing happiness.

Mindfulness isn’t complicated. You don’t need to sit on the floor cross legged or twist yourself into impossible postures. Here are five practical (and easy) mindfulness exercises that will take less than five minutes each, in fact, you can start right away.

1. The traffic light

This one is simple and takes just one minute. Think of what you do at a traffic light - STOP! You can do this sitting in your car every time you have stopped at a red light (it beats complaining about it), sitting at your desk or just sitting in your chair.

Stop: Stop what you are doing. Pause for a moment.

Take a breath: Breathe, it’s easy, we do it all of the time, we just don’t think about it. Really notice how the breath feels entering your body and how it feels as you exhale. Concentrate only on your breath.

Observe: Now you’ve had that pause and breathed a little, how do you feel? What’s going on for you? Just notice, and observe it without judging.

Proceed: Time to continue on your journey.

2. One minute breath

Another technique that only takes a minute, what’s not to like? Set your stop watch or sit in front of a clock and just breathe for one minute. Your aim is to focus on your breath for one whole minute. Notice how the breath feels as it enters the nostrils, how it feels cool as you inhale, and how it’s a little warmer as you exhale. All you’re doing is concentrating on your breath for an entire minute.

3. Mindful eating

This is a mindfulness favourite and you can do it with chocolate, raisins, dinner, breakfast, or anything you like as long as it’s edible. Get rid of distractions like the TV, newspaper, mobile phone, radio, or talking and sit down to eat. ??

Give your full attention to your food - how does it smell, what colour is it? What are the textures like? How do you cut it? Chew slowly and really savour your meal. Notice how it tastes different? This is also a great technique if you are trying to eat less, helping you to feel fuller for longer rather than wondering where that bar of chocolate went…

4. A mindful cup of tea

It’s a simple procedure, but there’s a reason it’s a ritual in the Far East. Making (and of course drinking) tea can be a profoundly relaxing experience.?

Notice the weight of the kettle as you fill it with water, listen to the sound of the water as it runs from the tap, and how the light bounces off the endless stream. Notice the sounds of the water in the kettle as it comes to a boil. Stay in the present as you prepare your cup and the tea bag. Watch as you pour the boiling water onto the bag, and how it floats as the steam swirls upwards. Then sit down and reward yourself as you notice the heat, the taste of the tea, and all of the different flavours as you swallow.

5. Mindful walking

The next time you’re walking, really notice what’s going on around you, the light, the sky, the trees. Feel the ground under your feet, how you breathe as you walk, notice the buildings, your fellow pedestrians. Remain in the present as you head towards your destination. Feel the wind on your face and notice what’s different when you arrive at your destination.

That’s mindfulness in five easy steps. You can use mindfulness any place, anywhere, anytime. Give it a try and see the difference. Practised on a regular basis, mindfulness will improve both your mental and your physical health and offers a great return on investment for a few minutes investment every day.

If you want to know more about #Mindfulness, we have loads of free resources on our blog here: https://www.the-centre.co.uk/resources/search/d793329d4e9bfd7b954b6180e3cbfb2e/