6 Mindfulness Hacks You Can Start In Under A Minute

Have you been feeling overwhelmed by life lately? Mindfulness can be a helpful trick for clearing up our brain but it can look a little hard to start. These practices take just a minute and can help boost you towards a clearer mind.
Mindfulness hacks

Mindfulness can be a hard practice to get into, especially as someone who doesn’t know where to start

Mindfulness can be a hard practice to get into, especially as someone who doesn’t know where to start. Most people’s experience with mindfulness is that they typically associate it with meditation. However, there are many different mindfulness techniques used across different cultures and different techniques work for different people.
The good news is, the more you incorporate these hacks into your daily routine and the more you keep trying, the more naturally mindful you will become. Even a minute of mindfulness can significantly reduce stress, improve focus, and enhance your overall well-being. So why not give them a try and experience the benefits for yourself?

Focus on breathing

Even though it might might seem like the most basic technique, breath control and focus is powerful in its simplicity, according to experts. Take a few deep breaths, inhaling slowly through your nose and exhaling completely through your mouth. Feel your chest and abdomen rise and fall with each breath. Notice any tension and consciously release it with each exhale.

5 senses scan

Take a moment to ground yourself in the present by acknowledging your surroundings through your five senses. Ask yourself: "What do you see?” Look beyond what is directly in front of you and take in the broader visuals of the landscape around you. What sounds can you hear? Try to focus on one specific sound and hone in on it. Then expand your perspective on trying to listen to other specific sounds, both near and far. Can you smell anything? Is there a taste lingering in your mouth? What textures do you feel against your skin? By engaging all your senses, you bring your awareness to the present moment.

Shift your focus

Our minds often get stuck in negative thought loops or bouts of rumination without us realizing it. Interrupt this pattern by consciously shifting your focus. Look around you and find 5 things that are blue or any other colour. Count backwards from 20 in threes. Mentally recite a short poem or quote you find uplifting. This simple act of redirection can break the cycle of negativity and bring a sense of calm, especially if you keep repeating the practice.

Focusing on your peripheral vision

Close your eyes gently. Now, without moving your eyeballs, become aware of what you can see at the edges of your vision. Notice the shapes and colours without focusing on any one detail. This practice can induce a state of relaxation and improve your focus.

What will be your next thought?

This mindfulness hack plays with the very nature of thoughts. Take a moment to simply observe your thoughts without judgment. Don't try to control them, just acknowledge their presence. Then, ask yourself, "What will my next thought be?" This simple question creates a space between you and your thoughts, fostering a sense of detachment and calmness.

The body scan

Close your eyes and take a few deep breaths. Imagine a soft light travelling through your body, starting at your toes and slowly moving upwards. As the light reaches each part of your body, become aware of any sensations you feel – tightness, relaxation, warmth, or coolness. Do not judge the sensations, simply observe them. Continue this process until the light reaches the top of your head. This body scan can help release tension and bring a sense of peace to your entire being.
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