5 Minute Mindfulness Exercises To Create Calm in 5
Mindfulness sounds great on paper, but who has the time?
Sitting, doing nothing whilst there’s a million and one jobs to do. Sounds out of reach for busy mothers.
What about taking just 5 minutes to connect with the present moment and be mindful, even contemplative?
Can you offer yourself that mini gift of self-care?
Related: 99 Relaxing Self-Care Ideas For Your Mind, Body And Spirit
Don’t overlook the benefits of mindfulness. Research suggests even 5 minutes of mindfulness practice can have a positive impact on stress levels.
Mindfulness offers a great way to reconnect with the present moment, calm your busy mind, and to nourish your physical and mental health.
The beauty of mindfulness lies in its simplicity; it can be practiced anywhere, anytime, and for any duration.
This collection of 5-minute mindfulness exercises promotes peace and balance in your daily life.
By committing just a few minutes each day to these simple mindfulness exercises, you’ll discover how even the briefest moments of mindfulness can have a positive impact on your overall well-being.
5 Minute Mindfulness Exercises
One. Mindfulness Meditation
Mindfulness meditation is intentionally paying attention to the present moment, without judgement.
Whilst the roots of meditation may lie in ancient Buddhist and Hinduism traditions, it has been widely adopted in contemporary society.
The core principle of mindfulness meditation is to bring a sense of gentle and curious attention to the sensations, thoughts, and emotions that arise in the present moment.
How to practice mindfulness meditation.
Get comfortable
Find a calm and comfortable place to sit (for mothers that usually means hiding away out of sight for a few moments). Sit on a cushion in a cross-legged position or on a chair with your feet on the floor and back straight. It’s a good idea to set a timer with a gentle sound so your mind isn’t thinking about the time.
Focus on your breath
Start by simply taking a few deep breaths and paying attention to the sensation of the air flowing in and out of your body. You can place a hand on your belly to help you do this or feel the sensation of the air flowing out of your nostrils.
Notice any thoughts
When your mind wanders (and it will) try to notice the thought, acknowledge it then let it move on. The key is to notice but not get drawn into the dialogue. You can simply say thinking or planning in your head to give the thought a label and then let it go.
That’s it. When your 5-minute meditation is complete, move on with your day.
Two. Contemplative Meditation
This is a great alternative if you find meditation difficult. Contemplative meditation is a practice of deep contemplation. Its history lies in Christian religious tradition.
It encourages you to engage in focused thought on a specific subject. Unlike mindfulness meditation, which uses present-moment awareness, contemplative meditation delves into deeper layers of thought and contemplation.
How to practice contemplative meditation
Get comfortable
Find somewhere quiet and warm to sit for a few moments.
Select your object to observe
Chose something mundane. Maybe an apple, plant in a pot, vase on a shelf.
Focus on the object
Spend a few moments focusing on your chosen object. Contemplate it’s shape, color, shadows, materials it is made from.
Hold the object
Pick up the object, if you can and observe how it feels in your hands. Think of the history of the object. Where it came from, why you have it.
When you have completed your 5 moments of contemplative meditation you should feel more focused and aware.
Three. Watching Clouds
A favorite of mine. Lying down and watching the clouds move across the sky is a quick way of switching from a busy on the go mind to a slower pace.
Even just a minute of this mind-calming exercise is a break for your nervous system. This is a great simple exercise for children in this busy world too.
How to practice cloud watching mindfulness
Lie on the ground, use a blanket or yoga mat and pillow if you want to.
Observe the clouds floating past. Focus on deep breathing, mindful observation without judgement and just relax. Tip: I like to combine cloud watching with breath work. As the wonderful Jay Shetty said on his recent podcast, “if you can change the pace of your breath, you change the pace of your life”.
Four. Mindful Coloring
Creative, short mindfulness exercises are another way to calm down when you only have a few moments. Mindful coloring involves coloring intricate designs or patterns with focused attention and intention. It combines the calming and centering effects of mindfulness with creativity.
Coloring mindfully helps to quiet your mind, slow your heart rate, and promote a sense of relaxation. Choosing colors, following the pattern and feeling the pens and pencils can bring you deep concentration and stillness.
How to color mindfully.
Chose a coloring book or printed page.
Chose your pencils, crayons or pens.
Take a few deep breaths and visualise how you would like the pattern to look.
Take your time coloring in the shapes. Stay focused on what you are doing with all your senses.
Five. Mindful Listening
Mindful music listening encourages deep sensory awareness, where you pay attention to the emotions and sensations evoked by the music. It allows for a deeper connection to the music and promotes a heightened sense of appreciation, relaxation, and emotional well-being.
By actively engaging with music in this way, mindful music listening can create a calmer state of mind for a few moments. If you take your headphones to work, this is a simple exercise to do on your lunch break.
How to listen to music mindfully
Chose a playlist or piece of music you find relaxing or engaging.
Close your eyes.
Focus on the sounds, tones, changes in pace.
Observe the emotions and sensations this music creates within you.
Six. Playing An Instrument
Two years ago, I bought a secondhand piano. It arrived just before Christmas, complete with a family of mice living inside it. Even though I am yet to have enough time to learn more than a few chords, playing that piano is a deeply relaxing and mindful experience for me.
Playing an instrument is a mindful activity because it requires full engagement of the senses, focus, and presence in the very moment. Playing an instrument naturally puts you into a state of concentration and flow. Even just five minutes of mindful instrument playing can break the cycle of thinking and quiet your busy bee mind.
Seven. Experience Earthing
Earthing, also known as grounding, refers to the practice of connecting with the Earth’s natural energy by physically touching or being near the ground. Think walking barefoot on grass, sand, or soil, or sitting with your back against a tree.
Earthing is a deeply mindful practice. The physical sensation of touching the earth with your bare skin works to take your mind away from the day’s worries and focus on the here and now.
How to experience mindful earthing
Leave your phone behind
Take off your shoes
Walk or sit on the grass, sand or soil or sit with your back against a tree.
Try a 5 minute mindful breathing exercise or simply focus on the feel of the earth under your feet or back.
Eight. Mindful Eating
More than just seeing what you are about to munch, mindful eating is a practice that involves paying deliberate attention to the entire eating experience.
Mindful eating encourages you to slow down, enjoy the preparation of your food, relish each bite, and feel gratitude for the food that nourishes you.
Good food deserves your attention. Even a short break for tea and a snack can be a mindful eating experience.
How to practice mindful eating.
Here are some examples of how to eat mindfully.
- Brew a cup of loose leaf tea. Enjoy the experience of waiting for the water to boil, watching the steam rise from the pot as you pour the water, inhaling the fragrance as the tea brews.
- Chop a plate of veggies or fruit as a snack. Observe the color, textures and fragrance of the food. Slowly eat the food, focusing on each bite and how it tastes.
- Enjoy a decadent brownie as a treat. Savour the taste and emotion it creates. Feel thankful for the person who first created brownies (or is this just me?).
Nine. The 5 Senses Awareness
Mindful activities don’t come simpler than this. You could combine the five senses’ awareness with mindful eating if you wanted to. The idea of this exercise is to pull you out of the chattering thinking mind and into the here and now.
Find a quiet space and take five minutes to fully engage each of your five senses. Start by noticing five things you can see, then four things you can touch, three things you can hear, two things you can smell, and finally, one thing you can taste.
This exercise helps anchor your attention in the present moment and switches on your sensory awareness. It’s so simple you could even do it at the bus stop. No one needs to know.
Ten. Mindful Gratitude Journaling
The last exercise is mindful journaling. Something I do every morning. Take a pen and paper or a digital device and spend five minutes jotting down three things you’re grateful for. The best way to do this is through a gratitude journal prompt. Delve into the details of each item, expressing why it brings you joy or appreciation. This exercise cultivates gratitude and shifts your mindset to a more positive outlook. All in under 5 minutes.
Which of these 5 minute mindfulness exercises is for you?
The practice of mindfulness should be simple.
Being a mother is hectic. You don’t need more stuff to deal with. Let’s take some of the mystery and complication away from living a more mindful daily life.
Here with you
Amanda x
More posts I know you will love:
I absolutely love the mindful gratitude Journaling and the clouds. I used to lay and watch the clouds constantly as a child and I can still smell the grass and feel the blanket when I think of that memory.
That is such a beautiful memory. Thank you for sharing that Alina x
I’ve always thought coloring is for kids, until I started coloring myself and liked it alot.
I have been incorporating meditation the last year oh so but will have to try out contemplative meditation. Thanks for the suggestion!