Got Two Minutes? Try this Mini-Mindfulness Break

In today’s world, we’re now absolutely bombarded by information - from phone calls to 24-hour news cycles to highway billboards and social media posts.

With the information overload and our busy lives, is it any wonder that our mind constantly plays a soundtrack of anxious and intrusive thoughts? You don’t have to meditate to be mindful. A global leader on mindfulness training, Jon Kabat-Zinn, defines the practice as “paying attention in a particular way, in the present moment and non-judgementally.” You can drop in and tune in to the present moment whenever you feel, anxious, stressed, or overwhelmed. Why not give your mind a mini holiday from trying to be something or get somewhere?

Benefits of Mindfulness Meditation

1) A few minutes of mindfulness meditation each day has been shown to help ease stress and anxiety.

2) Meditation is linked to a boost in mood.

3) Research suggests routine meditation might support overall well-being and social interaction.

4) Calming your mind might help promote better sleep quality.

Just for a moment, let’s take our mind away from external things. Away from the future and away from the past. Nowhere to go and nowhere to be. And slip gently into the present moment.

Sitting at your desk or in a comfortable chair begin to let go any tightness or tension you may be hanging on to in your body. As you take a deep breath and then let slowly let go of it you can begin to relax even more. Imagine your thoughts are like clouds in the sky. The clouds are floating right on by. Drifting one by one after the other. See if you can simply observe these clouds that are floating by — floating past your field of awareness. Observe them as they drift by. There is no need to attach to them. Just simply allow them to float on by. As each cloud passes by begin to notice the spaces between the clouds. This space is the 'pure mind'. This is the present moment.

There, now, doesn’t that feel a whole lot better? As you go about your day, you can slip into this mini-break anytime and go consciously about your day.

Bonus tip: Listen to relaxing music or nature sounds on Spotify to help create a calming atmosphere, or try the videos below on YouTube.