Mindfulness in Minutes: 3 quick practices you can start today

Written By Evie Parton

In our modern fast-paced world, with an abundance of stimulation, distraction & demand, a few mindful minutes can make a noticeable difference in how you feel — both physically and mentally. Whether you're at work, home, or stuck in traffic, these quick mindfulness practices can bring a sense of calm to your day.

1 Minute Sensory Scan

This short scan grounds you in the present moment by focusing on your five senses allowing you to re-connect with your body & environment.
Pause and ask yourself:

  • What are 5 things I can see?

  • 4 things I can touch?

  • 3 things I can hear?

  • 2 things I can smell?

  • 1 thing I can taste?

The 4-7-8 Breath

Try this powerful breathing technique to calm your anxiety & comfort your body.

Inhale for 4 seconds, hold for 7 seconds & exhale for 8 seconds. Repeat for at least 4 cycles.

Name the Emotion

An emotional awareness task that embodies the core of mindfulness practices: releasing judgement.

Pause & consider: “What am I feeling right now?”

  1. Name the emotion (e.g, “I feel anxious,” “I feel frustrated,” or “I feel content”).

  2. Simply notice the emotion & label it without trying to change it. Breathe into it & accept your emotion without judging yourself.

Want to learn more?

Evie Parton