20 mindfulness practices that take five minutes (or less!)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Need a quick reset? Try these 20 easy 5-minute mindfulness practices to ease stress, refocus your mind, and invite calm into your day — no experience required.
When your schedule is jam-packed, the idea of carving out time to practice mindfulness seems almost laughable.
But the truth is, mindfulness isn’t as complicated as you might think. It isn’t something you need to master, and it doesn’t have to take a long time.
Mindfulness is just about noticing what’s happening right now, regardless of what that is. You don’t have to spend an hour doing it either — even five minutes is enough. That’s all it takes to feel calmer, less stressed, and more focused.
And you can practice it anywhere: while brushing your teeth, driving to work, or running errands. The key is to pause, breathe, and tune in to your surroundings and sensations. Over time, this small habit can help you navigate even the busiest days with more clarity and ease.
Here’s everything you need to know about introducing mindfulness into your daily routine and what you can expect in return.
How to practice mindfulness in five minutes or less: 20 quick techniques
The beauty of mindfulness is that it only requires a few minutes of intention. That’s it. (Really.)
Here are 20 simple ways to sneak mindfulness into your day, no matter how busy you are.
1. Check in with your five senses
Look around and name five things you can see, four things you can physically feel, three things you can hear, two things you can smell, and one thing you can taste.
This can help get you out of your head and into your body, which is really helpful if you're about to spiral.
2. Give one song your full attention
Press play on your favorite song. As you listen, let the sound be your only focus. Notice the rhythm, the way your body moves or doesn’t move, and the memories it brings up.
💙 Looking for a song to help you feel more relaxed? Healing Harmonies might be just what you need.
3. Do a “what’s touching me?” check
Take a deep breath and feel your body. Notice the weight of your body in your chair, your clothes resting on your hips, or the hair brushing against your face.
This kind of sensory tuning can help remind your nervous system that you're safe.
4. Take three deep breaths before opening an email
Stressed out at work? Pause before checking your email. Inhale slowly through your nose, hold it at the top, and then exhale. Let your shoulders drop and your jaw soften. This can help give yourself some space to respond instead of react. (Here are five tips to help you slow down if you tend to react too quickly.)
5. Wash your hands slowly
Treat washing your hands like a ritual. Turn on the water and observe the temperature. Pay close attention to the soap, including the scent and the sound of the splashes. Instead of rushing through it and zoning out, tune in.
6. Take mindful sips
When you’re thirsty, it’s tempting to gulp your water, but try not to. Instead, take one mindful sip. Notice the temperature and the taste. Let this one sip be a moment of full presence.
7. Count your breaths
Close your eyes and take a big inhale. Count one. Then exhale. Count two. Keep going until you get to ten, then start again.
When your mind wanders, gently bring it back to your breath. Don’t worry about doing it perfectly. This exercise is just about noticing when you have drifted and then coming back to the present.
8. Label your thoughts
If your thoughts are racing, try labeling them: “planning,” “worrying,” “judging.” This can help create a little bit of distance between you and your thoughts. It can also remind you that you are not your thoughts; you're just the one noticing them.
9. Name your feelings
Consider asking yourself, “What’s the emotional forecast right now?” Maybe it’s foggy with scattered overwhelm. Or maybe it’s high pressure with a big chance of burnout.
By naming it, you’re helping to acknowledge what’s real without getting consumed by it. Emotions can be just like the weather. They’re not permanent. They move, change, and then pass.
10. Go for a slow walk
Pick a hallway, a sidewalk, or a spot you just like in your home and walk half as fast as you usually would. Feel each step, listen to the sound of your shoes, and notice your surroundings like you’re an alien from a different planet. This can help reset your body and your attention.
11. Complete a micro body scan
Set a timer for five minutes and sit or lie down wherever you are. Then, starting at your toes, mentally scan your body up to the top of your head. Keep it nice and slow, giving each part of your body your full attention as you go.
Notice if you have tension, tingles, heaviness, or lightness. If anything catches your attention, don’t try to fix it; just breathe into it for a moment and then keep scanning until the timer goes off.
12. Stare out the window
Choose something outside, like a tree, the clouds, or a stranger’s dog, and just watch. Let your gaze soften and your breath slow, and stare without trying to analyze or fix anything.
Nature has a way of reminding us we’re part of something bigger, even if it’s just a squirrel stealing your birdseed.
13. Be gracious for a single thing
Think of something small and silently say thank you. It could be your working legs, the roof over your head, or a ripe apple.
Gratitude doesn’t have to be huge to work. The point is observing something that feels good to you, even if it’s just that your favorite TV show just dropped new episodes. (Here are eight exercises you can do that can help cultivate a more grateful mindset.)
14. Place your hand on your heart
Put your hand over your chest and feel your heartbeat or your breath moving in and out. This can help trigger a calming response in your nervous system and remind you that you're okay. It’s gentle self-compassion, and sometimes, that’s exactly what you need.
15. Repeat a calming phrase
Try saying a mantra like “Right now, this is enough” or “Inhale calm, exhale worry.” Repeat that for a minute or two.
Let this become a rhythm that steadies you. You don’t need to believe it with every fiber of your being, but just by saying it, you’re helping to plant the seed in your head.
16. Stretch with attention
Reach your arms up overhead, roll your neck, and wiggle your fingers and toes. Try to move your body like it’s something to be felt. As you do this, pay attention to sensations like tightness, release, and relief.
💙 Listen to Evening Stretch with Katie Shill if you need a little guidance.
17. Name three things that are going okay
Labeling what’s working can stop intrusive thoughts and remind you that the world isn’t on fire. You can really name whatever. They can be boring, small, or big: “I made it out of the house on time, my shirt’s clean, and I made it to the gym on my lunch break.”
18. Light a candle and watch the flame
Light a candle and watch the flame. Focus on the flicker, the scent, and the glow. Let this quiet your mind like a mini campfire. You could also try a full candle meditation.
19. Notice color
Choose a color and look around your environment for any instances of it. If it’s green, you could spot every leaf, every shirt, and every cereal box.
This can help turn your space into a mindfulness scavenger hunt and can help anchor you visually in the present moment.
20. Sit and do nothing
Take a seat and literally do nothing. Don’t use your phone. Don’t listen to anything. Set a timer for five minutes and just let yourself just exist.
Give your body permission to be still, and let your mind do what it does. This is presence in its truest form, and even though it can be hard, it also can be very healing.
5 minute mindfulness FAQs
Is five minutes of mindfulness enough?
Five minutes of mindfulness is definitely enough. Sure, it might not sound like much at first, but science says otherwise.
Studies have shown that brief moments of mindfulness can calm your nerves, lower your stress hormones, and help you pause before reacting in ways that you might later regret.
What are some examples of mindfulness exercises that can be done in five minutes?
You can practice mindfulness in many ways. After all, being mindful isn’t about what you do; it’s about how you do it. Here are some easy mindfulness exercises:
Do a mini body scan
Listen to a song with all of your attention
Go for a slow walk while you notice each step
Wash the dishes like you’re doing it for the very first time
How can I make mindfulness a daily habit?
A good way to make mindfulness a daily habit is to start small. You could try taking just one mindful breath when you wake up or three deep breaths right before you open your inbox.
Another good way to be mindful is to do a 30-second body check-in while you're waiting for your coffee or tea to brew. It helps to tie it to something you already do every day, like brushing your teeth or tying your shoes. You don’t have to be perfect at it — just keep showing up to (imperfectly) practice consistently.
How do you do a five-minute body scan?
To do a five-minute body scan, sit or lie down on a bed, a couch, or wherever you feel comfy. Close your eyes and bring your attention to your feet.
Slowly move your focus upward from your ankles all the way up to your forehead. As you do this, notice what’s there and observe it. Your job is just to pay attention to whatever is present in your body, not to fix anything.
What are the 5 R's of mindfulness?
The 5 R’s can vary depending on the source, but commonly they tend to be:
Recognize what’s happening
Refrain from reacting automatically
Relax into the experience
Recenter your attention
Respond mindfully
But don’t get too locked into processes. To practice mindfulness, you can just aim to pause, breathe, and observe what’s going on inside you.
Calm your mind. Change your life.
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