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Easy 2-minute mindfulness exercise

There is one easy mindfulness exercise you can do to help you slow down and bring you back to the moment.

This 2-minute mindfulness exercise can be done from sitting down or laying down and doesn’t take that long.

It really is that simple!

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I don’t know about you but when was busy responding to situations and working through my to do list with the momentum going throughout the day, when it was time to relax or take a break I was feeling jittery and on the edge.  I wanted to slow down.  I didn’t want to keep that momentum going but couldn’t stop it.  Sound familiar?

calm lake with a boat with the sun setting

Over the years I’ve found different strategies to ground me during the evening such as going out for a walk, picking up a crochet hook, reading and a body scan before I go to sleep.

Whilst you can do a body scan to bring you back to the moment throughout the day, I often find that mind is in too much of a whirl and I need movement.

I’ve learned that taking awareness breaks is one simple way you can take back control and slow everything down.

This 2-minute mindfulness exercise moves me away from that feeling on edge and away from the whirlwind into a centre of peace. It is so simple to do!

Before taking a look at the easy steps in the exercise, you need to know how you respond to being busy.

Are you your own worst enemy?

Are you Addicted to being Busy?

I love the feeling of accomplishing something and I used to keep on pushing through, even when I knew I should stop.

One thing that’s helped me is to realise that it’s a chemical reaction I’m experiencing.   I think it will help you too!

Dopamine is the hormone that when released, gives us the feel-good factor.  It’s the main player that drives us. Guess what? Each time we accomplish something, dopamine is released into the brain giving us a brief moment of glory. 

Which as I know, can become addictive.

Being addicted to action means we’re constantly chasing details to experience that dopamine rush while forgetting about the larger picture.

How can you tell if you’re addicted to being busy?

Try this simple exercise.  Just before you’re about to do your task, stop, stare out of the window or at your blank computer screen.

Don’t talk, don’t act.  Just sit and do nothing for at least 3 minutes. 

Did you find this difficult? Were you restless?

If you did, you’re addicted to being busy.

Are you choosing to be busy?

Sometimes we might use being busy as a way of avoiding something or distancing ourselves from an emotion we don’t want to feel or a problem we don’t want to tackle.  We procrastinate about the thing we should be doing by replacing it with something else to keep us busy.

The next time you’re busy ask yourself:

·       What is it that’s keeping you busy?

·       Is it worth it or are you just filling space?

·       Can you delegate anything? (at home and work)

Related self-care posts

Free resources in brackets (  )

2-minute mindfulness exercise

Awareness breaks

Awareness breaks can ground us and bring us back into the now.

Easy to do, awareness breaks only take a few minutes but have immense health benefits.

Here’s what you need to do:

  • Find yourself a comfortable position whether that’s sitting down, laying down or standing
  • Stretch through your arms and fingers, legs and feet and hold for 5 seconds
  • Next bring your attention to your breathing
  • Breathe in slowly and deeply through your nose to a count of 8, hold for a second and then breathe out through your mouth to a count of 5
  • Repeat for three cycles

Try it now and see how you feel.

Steps to follow for regular awareness breaks to slow down

Right click the image above and save as. Then you can print it out and keep it handy where you’ll see it regularly to remind you to slow down.

Alternatively, set an alarm on your device to remind you to take 2 minutes to do the mindfulness exercise.

Build awareness breaks into your everyday life and you won’t be stepping off that edge. That’s a promise.

2 thoughts on “Easy 2-minute mindfulness exercise”

  1. You’re very welcome Karen. I’m glad you’re finding the resources helpful 🙂 Thank you for your lovely comment.

    I’m scheduling a post to go out this Friday with all the self-care/emotional wellness articles and the resources that are free to download. I wanted them to be in one place so they’re easier to find.

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