How to Practice Mindfulness in Just 5 Minutes

Start by finding a calm, quiet space where you can sit comfortably without distractions. This could be a corner of your living room, a quiet park bench, or even your car if you have a few free moments.

Set a timer on your phone or a clock for 5 minutes. This way, you won't have to check the time while you're practicing mindfulness, allowing you to fully immerse yourself in the experience.

Sit in a comfortable position. You can either sit cross-legged on the floor, in a chair with your feet flat on the ground, or even lie down if that feels better for you. Ensure your body is relaxed yet alert.

Close your eyes or soften your gaze and take a deep breath. Inhale slowly through your nose, allowing your abdomen to expand. Hold it for a moment, then exhale gently through your mouth. Pay close attention to the sensations of your breath entering and leaving your body.

As you breathe, thoughts will arise. Instead of trying to ignore or suppress them, acknowledge them gently. Recognize any thoughts that come to mind, but try not to engage with them. Imagine putting them on a cloud and watching them float away.

Whenever you notice your mind wandering, gently bring your focus back to your breath. Notice the rhythm, the depth, and the sensations of inhale and exhale. This practice helps anchor you in the present moment.

As your timer goes off, slowly bring your awareness back to the space around you. Open your eyes and take a moment to recognize the journey of the last few minutes. You might also want to express gratitude for this time you carved out for mindfulness.

Take a few seconds to reflect on how you feel. Did you experience a reduction in stress? Were you able to connect with your breath? Acknowledge any feelings or emotions that arose during your practice.