Top 3 Mindfulness Practices in Under Five Minutes

Many of us spend lives thinking of the “what ifs” in the past or anticipating the future. We may be distracted from enjoying and being present in our lives for various reasons. Whether you are anxious for an exam, overwhelmed by hosting or attending multiple holiday parties, or just needing a moment to take a breather from your busy day, mindful activities can help by grounding you in the present moment and providing some relaxation.

Mindfulness-based Interventions (MBIs) help us become aware of our present. We learn to notice our thoughts, feelings, and surroundings without judgment. They include formal practices like yoga, meditation, or breathwork, but can be done at home with simple, everyday tasks. Research shows that mindfulness techniques not only improve symptoms of depression and anxiety, but also reduce stress and increase positive emotions.

Here are my top 3 mindfulness techniques that you can practice in an easy and approachable manner. These take five minutes or less per day.

Raisin Meditation

Step 1: Acquire a raisin! If you cannot find a raisin (or if you are allergic!), any food with an interesting color and texture will work.

Step 2: Spend time holding the raisin carefully. Observe carefully how it feels between the pads of your fingers. Then look at it. Really look at it! Focus on it and give it your full attention: see how the light shines on it, how do the raised ridges and sunken hollows look? Is there something new you discovered by looking at it so intently?

Step 3: Hold the raisin beneath your nose and smell it. What does it smell like? Does it smell like something else or did it make you feel hungry? Examine what happens in your mouth and stomach when you smell it.

Step 4: Place the raisin in your mouth. Without chewing it, notice how it feels on your tongue. Explore the sensations of holding the raisin in your mouth. When you are ready, chew the raisin twice and see what happens next. What do you taste and smell now?

Step 5: When you are ready, swallow the raisin and see whether you can feel it moving down to your stomach, and then sense how your entire body feels.

Happy Place

This exercise involves imagining your happy place and going there as often as you want to feel comfort and calmness. Being able to imagine and “visit” this place can help with feeling better.

Step 1: Set a time for about 5-7 minutes and imagine your happy place. It could be the beach or a cozy cabin in the woods. It can also be an imaginary place you make up!

Step 2: Fill in the details of your happy place next. Think about how the cool waves feel on your body as you float in the ocean, maybe you can smell the sunscreen, your favorite drink/snack, and the feeling of the sun on your face. Or maybe you smell the wood burning in the fireplace of your cabin while you and your family play board games together.

Step 3: Stay there for a few minutes and travel there when you need to unwind. I often travel to mine when on stressful work days or when I have lots of things to do on my to-do list!

Diaphragmatic Breathing

Most breathing exercises are easy to learn and their benefits can be experiences almost immediately. Try to practice this technique in the same place and same time every day, and if you are able, breathe through your nose.

Step 1: Lay in a quiet, comfortable spot like a bed, floor, or couch. Check in with yourself and your body- see if you are relaxed and comfortable from head to toe.

Step 2: Gently place one hand on your abdomen and another on your chest. Notice how your hands move when you inhale into your abdomen and exhale. At first, it may be helpful to make exaggerated abdominal movements to experience what diaphragmatic breathing feels like.

Step 3: Once you are accustomed to breathing diaphragmatically, deepen and slow your breathing. Inhale through your nose and exhale through your mouth while you focus on the sound and feeling of your breathing.

Step 4: Slowly increase the time you spend breathing from five to ten minutes a day. Optionally, you can evaluate your tension level before and after the exercise.

In our fast-paced, often overwhelming lives, taking a few moments each day to practice mindfulness can be incredibly transformative. If you enjoyed these exercises, you can graduate to longer or more intensive exercises that are available for free or consult with a professional who is well versed in mindfulness based therapy.