Did you know that it takes less than a minute to change your state of mind? You can do this in the bed, between tasks, or even while standing in line at the grocery store. Regularly practice the following Mindfulness Minute exercise:
Come to a still position, grounding your feet into the floor. Bring your hands to a comfortable still position such as relaxed at your sides, resting on your thighs, or clasped in front of you.
Elongate the spine, lift the head, and drop the shoulders.
If practical and available to you, gently close your eyes or soften your gaze.
Relax the muscles in your face, including your brow and jaw.
Bring awareness to your breath. Inhale deeply for four (4) counts and then slowly exhale for eight (8) counts. This is one full breath. Repeat 7 times until you've completed 8 full breaths. (Inhale, 2, 3, 4; Exhale, 2, 3, 4, 5, 6, 7,8) One, (Inhale, 2, 3, 4; Exhale, 2, 3, 4, 5, 6, 7,8) Two...
When you have completed the full cycle, slowly open your eyes and return to your normal breath. You should feel a sense of calm as you come to awareness. The mindfulness minute can be done several times throughout the day to relieve stress or bring an overall sense of peace.