Canadian Mindfulness Research Center

“When your mind is racing, step back onto the breath”

Find Your Oasis: A Closer Look at Five-Minute Mindfulness Exercises

A Closer Look at Five-Minute Mindfulness Exercises

Sometimes life feels hectic. Work deadlines, family obligations, and the world’s hustle and bustle might make you get stressed and worried. What if we told you could find calm and clarity in the disorder? If you feel like a zombie monster is chasing you through a gigantic stress lab, you’re not alone. Despite the movement’s celebration, some still feel overcome and detached. Even if you take a second, these can be peaceful areas in the midst of problems. Mindfulness practices have become popular because they can reduce stress, improve focus, and foster inner calm. Here are five 5-minute mindfulness practices you can do daily.

1. Mindful breathing

Are you worried? Pay attention to your breath for a short time. Find a quiet place, close your eyes (or make your gaze less intense if you’d rather), and pay attention to your natural breath. It sounds easy, right? Yes and no. Focusing on your breath is a good place to start, but if you’re in a noisy place or your mind is racing, it can feel like gathering cats. As you breathe in and out, pay attention to how your chest or belly rises and falls. If your thought wanders, bring it back to your breath slowly and without judging it. That being said, it’s normal for your mind to wander. The important thing is to just be aware of those thoughts without judging them and then slowly return your attention to your breath. Like teaching puppy new things, it takes time and practice.

2. Body Scan Meditation: Getting to Know Your Inner World

Think about what your body has to offer. As you slowly work your way up, start at your toes and pay attention to any tightness, relaxation, warmth, or coolness you feel. Don’t try to change anything; just watch. Find a tight spot? Take a few deep breaths and see if the tightness goes away. Close your eyes, get comfortable, and start your trip through your body. Imagine a soft scanner going slowly from your toes to your head. It would pay attention to any feelings you have without judging them. People who hold tension in their bodies may find this method very helpful. It’s important to know, though, that it can also bring up old feelings or physical pain. Do not try to push that away if it happens. Kindly acknowledge it, and if you need to, stop meditating and get back to a more grounded state.

3. The Five Senses

Enjoy the world around you through all of your five senses for a moment. It sounds lovely, doesn’t it? Of course! It can be very calming to enjoy the taste of your coffee, the feel of the sun on your skin, or the sound of birds singing. Don’t get too excited, though—sometimes too much stimulation can be bad. It’s possible that a busy coffee shop with loud music and horns might not be the best place for a full-on sensory study.

To sum up, take a moment to connect with your five senses while you sit easily. Take note of what your clothes feel like against your skin and any tastes that come to mind. This easy activity will help you stay in the present.

4. Remember to eat meals

For this activity, you will use your dinner plate to teach people how to be aware. To begin, enjoy each bite with all of your senses. Take a moment to notice the food’s smell as you lift the fork to your mouth. What feelings does the smell make you think of? Put the food from the fork in your mouth. Pay attention to how you feel as you eat. What does it feel like? What kind of texture is it? Soft, crunchy, or chewy? Do not swallow right away. Instead, chew your food more than usual. As you chew, pay attention to how the feel and taste change. Drink some water between each bite and do it again, this time paying attention to the flavors that come out.

5. Gratitude Meditation

Take some time to think about all the things you’re thankful for, no matter how big or small they are. Being gratitude is a strong way to fight negativity. But here’s the thing: pretending to be grateful when you’re tired can feel fake. Focusing on something neutral, like the beauty of a cloud formation or the detailed design of a spider web, can help you feel more appreciative. Enjoy the good things in your life, no matter how big or small they are. For some, it’s a tasty cup of coffee, the sun on their face, or a nice word from a friend. Take a moment to enjoy the feeling of being grateful.


In our busy world, it’s important to find times of calm in the middle of all the chaos. These five-minute mindfulness techniques are a safe place to find peace and clarity. Mindful breathing, body scan meditation, using all of our senses, enjoying our food, and being thankful can help us stay in the present and feel less stressed. Using these simple techniques can help us deal with life’s problems more effectively and with more gratitude. So, stop, take a deep breath, and look for your haven in the chaos of everyday life.

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For Group or Private session (Prefer in Person or Online)