Credit: Unsplash, Sage Friedman

Mindfulness: 4 Simple Exercises You Can Do in Under 5 Minutes

Mindfulness is a growing trend, with many people turning to it as a way to reduce stress and improve their mental health. Here are five mindfulness exercises you can do in under 5 minutes:

  • Try walking meditation

If you love walking but find yourself rushing through your day without taking time out for some exercise, then walking meditation might be the perfect solution for you. Walking meditation involves taking slow steps while focusing on your breathing and observing your surroundings instead of being caught up in thoughts about what needs doing next. You can try this exercise indoors or outside — whatever works best for you!

  • Breathing Exercise

Breathing exercises are a great way to start practicing mindfulness because they’re so simple. To do this exercise, just sit comfortably with your back straight (or lie down if you want). Then take a deep breath through your nose into your belly (not chest), hold for 2-3 seconds, then exhale slowly through pursed lips or blow out gently through your nose as if there were no resistance in your throat or mouth. Do this 10 times or until you feel calm and relaxed.

  • Do an exercise you love.

Doing something you enjoy helps distract from stressors in life, so try doing something physical that makes you happy — even if it’s just for a few minutes at a time. This could be anything from dancing around in your room to playing with your dog outside or playing with your kids inside (or both!). Even if it feels silly at first, give yourself permission to play around and have fun while getting some exercise at the same time!

  • Body Scanning

This exercise helps you become aware of how different parts of your body feel—for example, whether they’re tense or relaxed—and gives you an opportunity to release tension from specific areas if desired (e.g., from shoulders when they start feeling tight).


Mary J. Payne
Mary has over 10 years of experience as a journalist. She loves to travel and write about her experiences, but she also covers topics such as education, career advice and finances.