A Five-Minute Mindfulness Practice for Busy Minds

Mindfulness is simply the practice of paying attention to the present moment with openness and without judgment. It sounds simple, and it is, but a busy mind needs gentle, repeated invitations to come home.

Minute one: arrive

Sit or stand comfortably. Let your eyes close or soften your gaze. Notice that you are here.

Minute two: breathe

Bring your attention to your breath. You don't need to change it. Just notice the rise and fall, the cool air in and the warm air out.

Minute three: ground with your senses

Notice five things you can see or imagine, four you can feel, three you can hear, two you can smell and one you can taste. Let your senses anchor you in this moment.

Minute four: welcome what's here

Notice any feelings or thoughts without trying to fix them. You might silently name them: worry, tiredness, hope. Each one is allowed to be here.

Minute five: set an intention

Before you return to your day, choose one word to carry with you, such as calm, gentle or open.

Your mind will wander, and that's not a mistake. Each time you notice and gently return is the practice itself.