5-Minute Mindfulness You Can Actually Do

You don't need an hour to be mindful. Five minutes is enough to create a noticeable shift. This guide gives you a simple, repeatable routine you can do between meetings, before sleep, or anytime you feel scattered.

The 5-minute routine

Minute 1: Arrive

• Sit or stand comfortably.
• Exhale longer than you inhale for 5 cycles.

Minute 2: Feel

• Notice one point of contact (feet, hands, back).
• Name the sensation: pressure, warmth, texture.

Minute 3: Notice the mind

• Observe thoughts as if they are passing weather.
• You don't need to solve them - just see them.

Minute 4: Widen attention

• Listen for three sounds near you.
• Then three sounds farther away.

Minute 5: Choose your next step

• Ask: "What is one kind thing I can do next?"
• Take that small step.

Why it works

Short practices reduce resistance. When it's easy to start, it's easy to repeat. Repetition is what builds a calmer baseline.

If you only have 60 seconds

Use a single breath cycle: inhale 4, exhale 6. Add one grounding cue (feet on floor). That's enough. You can also try the guided breathing page.

Make it yours

• Do it after lunch.
• Do it before sleep.
• Do it between calls.

Mindfulness isn't a special event. It's a tiny return woven into your day.

For more practices, explore Presence or read grounding techniques.