A 5 Minute Mindfulness Practice to Calm the Mind
It’s helpful to have tools and techniques to help us stay calm in times of stress.
Here is a really simple mindfulness meditation which can help to calm the mind and body. My suggestion is to practice regularly when you’re not stressed, so that it will be there for you when you really need it.
Take as long as you need for this practice. Even just a couple of minutes can help.
Before you start, here are some tips:
There is no right or wrong way to practice mindfulness. Just do the best you can and that will be more than enough. Honestly!
If your mind is busy, that’s OK, it might just be that you have a lot going on these days. Be kind to yourself and accept that this is just how it is today. You’re still practicing and gaining benefit even if it doesn’t feel that way sometimes.
If you find yourself “thinking” about the suggested steps, move your attention to feeling the physical sensations of the body.
Image credit: Karen Staniland-Platt
5 Minute Mindfulness Meditation
You can do this practice sitting or standing but ideally somewhere where you won’t be disturbed
Step 1: . Get comfy and close your eyes or lower you gaze to a soft focus in front of you.
Step 2: Take a few deeper breaths and on each out-breath soften and let go of any tension you find in your muscles, e.g. in your shoulders, face, belly and hands. Take your time with each area when doing this. Let the muscles soften and relax.
Step 3: Move your attention to your feet (it’s the furthest from your mind), and become aware of the contact with the floor:
Notice warmth/coolness, pressure against the floor, contact with fabric or hard flooring etc
Staying with these sensations for a few moments as best you can. Is it possible to notice how the sensations subtly change over time?
Each time your mind wanders away, you simply bring it back, without criticism and with kindness, afterall, this is the nature of the human mind.
Step 4: Now, tune into the contact the body has with the floor/chair or whatever is supporting you. Again, sensing all contact in as much detail as possible, being curious and interested. Staying here for a few moments before opening your eyes.
Step 5: Notice how you feel.
If you would like an audio copy of this practice, it can be found in my:
Mindfulness Habit Starter: 5 Minutes a day for 5 days. This is a 5 day freebie to get you on the road to having a regular mindfulness meditation practice.
