15 Easy 5-Minute Mindfulness Techniques for Stress Relief
We often see blogs and social media posts banging on about mindfulness and being in the moment. It seems to be a bit of a buzzword, but the advice in these posts might actually be onto something and I’ll tell you why.
Most of us have a 9-5 job, and if your job is full-on and taxing it takes up a lot of brain power.
On top of that, a lot of us have out-of-work activities like the gym, fitness classes, hobbies, etc.
In addition to those, we have housework and personal upkeep. And as if that isn’t enough some of us have pets, partners, and children that take up the rest of our time.
So we’re on GO all of the time, which I’m not sure about you, but it drains the life force out of me and makes life pass me by far too quickly!
One of the ways you can help combat this feeling is through incorporating mindfulness into your daily routine.
Taking just 5 minutes per day for mindfulness and stillness can change the direction of your whole day. The best thing about it is that it’s free, easy, and accessible to everyone. In this post, I’m going to show you how you can incorporate 5-minute mindfulness into your daily routine.
Why Mindfulness Matters?
There’s a whole host of reasons why mindfulness should actually be considered an essential part of our self-care routines:
- It relieves stress
- Clears out your mental clutter
- Helps you regulate your emotions
- Lowers cortisol levels
- Improves sleep
Furthermore, it gives you a moment away from screens, which is super important as part of a lifestyle that requires us to be glued to our devices, to do just about anything.
So What Exactly Is Mindfulness?
Mindfulness is focusing on the present moment. Taking in your surroundings and observing them, without judgment and with curiosity. It also involves being aware of your thoughts and feelings in that moment, whether good or bad and just sitting in them for a short time.
It helps you shift your focus from past or future worries to the present, and kick-starts your parasympathetic nervous system which lowers your heart rate and your stress hormones.
I know you’re eager to get started on your new mindfulness routine — so here are 15 simple ideas to add a little mindfulness to your day, that I promise will take you 5 minutes or less.
Everyone can spare 5 minutes no matter how busy you are!
15 Simple 5-Minute Mindfulness Techniques
1. Deep Breathing Exercises
Deep breathing techniques are ideal for bringing you back to the present and making you feel more relaxed and the amazing thing is these can be done anywhere. At your desk, on the bus, at the gym, whilst you’re doing the dishes.
2. Body Scan
Take 5 minutes to mentally check in with each part of your body. Close your eyes, take some deep breaths, and feel every sensation in your body from your head to your toes.
3. Mindful Sipping
It’s a bad habit that most of us have, to multitask while we’re eating and drinking. Try to focus fully on drinking your morning coffee or tea, and take note of the temperature, the taste, and the strength of your drink.
4. Gratitude Reflection
Take 5 minutes to physically write down 10 things you’re grateful for. They can be as big or small as you like. Even getting out of bed that morning.
5. Tension Release
Tighten and release your muscles, starting at your feet and working upward, this is another way you can check in with your body too.
6. Mindful Observation
Spend five minutes looking at the details around you. This is one of my favorite ways of being mindful, especially if I’m out in nature.
7. Mini Meditation
Set a timer and meditate for 5 minutes. Use a simple mantra like “I am calm” or “I am here.”
8. Stretching
Pair mindfulness with gentle stretches and focus on how good the stretching feels.
9. Mindful Listening
Pause and focus entirely on the sounds you hear around you. This might be more entertaining if you’re outdoors, but either way, taking a moment to observe the sounds around you and taking a few seconds to identify each sound (even if it is just the fridge buzzing) will bring you right into the present and into a mindful state.
10. Guided 5-Minute Meditation
There are loads of free resources out there for guided meditations like YouTube and apps even TikTok! Pick a subject that you feel resonates with you in that moment hit play and enjoy!
11. Mindful Journaling
Get your journal or notes app out and brain dump how you’re feeling in that moment; whatever that feeling is, observe it and write it out. This can also help you to understand your emotions more and better regulate them in the long run.
12. Breathing to Music
Close your eyes and sync your breath to your favorite song. It can be anything you like, but I don’t recommend death metal or drum and bass. The objective here is to calm down and relax not rave!
13. Take a Mindful Walk
This is a bit of a combination of a few of the points above. Take a small 5-minute walk, but focus on all of your surroundings, the sights, the smells, the sounds, and feel the outside elements as they make contact with you.
14. Savour a Small Treat
Eat something you love slowly, savor the flavors, and notice the textures and temperatures as you eat it.
15. Positive Affirmations
Make a list of positive affirmations that resonate with you and spend 5 minutes repeating them to yourself. If you have a mirror to hand, saying them to yourself in a mirror is a great way to really absorb the words you’re talking to yourself.
Pin these 5-minute mindfulness ideas for later!
A Moment of Mindfulness Can Go a Long Way
My favorite thing about mindfulness practice is that it’s really simple and easy to do. It doesn’t take up a massive amount of time, but the effect it has can be really profound. You don’t need any fancy stuff to start it, you can pick your favorite mindfulness techniques and get cracking straight away.
Try starting with one or two of the ideas I listed above per day, maybe one in the morning and one in the evening — your well-being is definitely worth the 5 minutes!
Which is your favorite mindfulness method?
