9 TIPS ON HOW TO BE MINDFUL IN 5 MINUTES

Why mindfulness?

Being mindful reduces anxiety and stress, increases body satisfaction and improves cognition, attention and sleep quality so it can only be a positive thing to bring into our lives.

How to be mindful

I’ve been using this simple method to be more mindful for as long as I can remember and I hope you benefit from it as much as I have.

 

  1. Find a place you can relax in and ideally won’t be disturbed.
  2. Get comfortable, this can be in any position you like- sitting, standing or lying down.
  3. Bring awareness to the body by breathing in and out deeply a few times.
  4. Bring attention to what is touching your body- clothes, chair, floor, bed.
  5. Notice any sensations, or lack of any over whelming sensations- buzzing, tingling, pressure, tightness, temperature, itching.
  6. You can do a systematic body scan,  I like to do it starting from the feet and working up to the head. For each big muscle, focus on it then tense it and release.
  7. Each time your mind wanders (and it will be a lot when you first start), notice that it is happening and bring your attention back to your sensations or your body scan.
  8. At the end, take a moment to bring your attention back to your breathing and your body as a whole.
  9. Open your eyes and mindfully continue with your day.
mindful vegan outside

I recommend you do this daily at the very least. I usually do it just before going to bed and it sends me off into a nice, deep sleep. I then also do it to get some space when things are getting too much, or when I have a spare 5 minutes.

Enjoy and let me know how you get on!

Amy x