5-Minute Mindfulness Exercise
A simple grounding practice you can do anytime, anywhere. Use this when you're stressed, triggered, or just need to reconnect with the present moment.
Guided Breathing Exercise
Find a comfortable position. You can sit, stand, or lie down. Close your eyes or soften your gaze.
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Notice your breath
Don't change it—just observe. Notice where you feel it most: your nose, chest, or belly. -
Breathe in slowly (4 counts)
Inhale through your nose. Count: 1... 2... 3... 4... -
Hold (4 counts)
Hold the breath gently. Count: 1... 2... 3... 4... -
Breathe out slowly (6 counts)
Exhale through your mouth. Count: 1... 2... 3... 4... 5... 6... -
Repeat for 5 minutes
If your mind wanders, that's normal. Gently bring your attention back to your breath.
When to Use This
Before a meeting. After a hard conversation. When cravings hit. When anxiety rises. Anytime you need to reset and refocus.