Here’s a concise 5-minute guided mindfulness routine you can follow step by step:
Minute 0:00–0:30 | Settle In
Sit comfortably in a chair or on the floor, feet flat, hands resting on your lap.
Close your eyes gently or soften your gaze.
Take a slow, deep breath in through your nose, and exhale through your mouth.
Tip: Let your body relax naturally — don’t force it.
Minute 0:30–1:30 | Body Scan
Bring attention to your body from head to toe.
Notice areas of tension or tightness without judgment.
Simply observe sensations: warmth, coolness, tingling, pressure.
Tip: Breathe into any tension, imagining it softening with each exhale.
Minute 1:30–3:00 | Focus on Breath
Shift your attention to your natural breathing.
Notice the rise and fall of your chest or belly.
If your mind wanders, gently bring it back to your breath.
Tip: Try silently counting “1” on the inhale, “2” on the exhale, up to 5, then start over.
Minute 3:00–4:30 | Awareness of Thoughts
Observe thoughts as they arise, like clouds drifting across the sky.
Avoid engaging or judging them; just notice and let them pass.
Return your focus to your breath if your mind gets caught up.
Tip: Imagine your thoughts floating by on a river — acknowledge, then release.
Minute 4:30–5:00 | Closing & Gratitude
Take one final deep breath in and out.
Bring gentle awareness to your surroundings.
Set a simple intention for the rest of your day: calm, focus, or kindness.
Slowly open your eyes and stretch if needed.
Shervan K Shahhian
LIBERTY PSYCHOLOGICAL ASSOCIATION 