top of page

Five Minute Mindfulness

Quick Mindfulness Tools to Ground You in the Present

by Annie McMillan

May 14, 2024

I get it- “mindfulness” sounds like one of those buzzwords that a therapist or a yoga instructor might throw around, or at least that’s how I felt about it until recently; however, hear me out: I’m now a mindfulness convert and have incorporated small moments into my daily routine. 

That’s the incredible thing about mindfulness- you can do it anywhere, anytime, and no one even needs to know you’re doing it. Mindfulness, by definition, is “the quality or state of being conscious or aware of something.” 

The benefits of practicing mindfulness are numerous. It has been proven to lower stress and reduce anxiety and depression. It can even improve your physical health, such as reducing blood pressure, and it can lessen chronic pain in some instances.

There are plenty of excuses to not engage in mindfulness activities, the most common being a lack of time. Fortunately, there are plenty of mindfulness activities that you can do in five minutes or less! 

Here are a few of my favorites:

Body Scan

Start at the very top of your head and move down your body until you reach your toes,

scanning each part of your body to see where you are holding tension. Is your brow

furled? Is your jaw clenched? Are your shoulders tight? Release each bit of tension as

you find it. This will also help you connect with your body.


Mindful Eating

Slow down your eating pace and really tune in to the experience of nourishing your

body. Use all five senses to enjoy your meal. How does it smell? Can you see the steam

rising from the food? How would you describe the texture of each bite?



If you search for breathing exercises online, the list of techniques is infinite. Find one or

two that work best for you. My personal favorite is “box breathing” as it is quite

straightforward. Start by inhaling slowly for four counts, and then hold that breath for

four counts. Exhale for four counts, and then hold for four counts before inhaling again.

It helps to imagine a square, or even tracing one in the air with your finger while you

breathe. Repeat the four sides of the box until you can feel your breathing and heart

rate regulate.


Five Senses Exercise

This is a common activity for grounding and is fairly easy; simply explore your

environment by identifying the following:


-5 things you can see

-4 things you can feel

-3 things you can hear

-2 things you can smell

-1 thing you can taste


Almost anything can become a moment of mindfulness if you allow it to be. Find what

works for you and don’t be discouraged if it takes a few attempts to feel comfortable

with the activities!

74 views0 comments

Recent Posts

See All


bottom of page