5 Easy Mindfulness Exercises to Reset Your Mind in Just 5 Minutes

Life doesn’t exactly wait for us to “find our center,” does it? Some days it feels like my brain is sprinting ahead while my body’s still trying to find its keys.

When I moved to Florida, I had this fantasy that life would suddenly get calmer, that I’d swap my chaos for sunsets, seashells, and serenity. Spoiler alert: that’s not what happened.

Grief, caregiving, work, and stress all decided to come along for the ride. My mind was more cluttered than the trunk of my car on moving day.

But even in the middle of that mess, I found something that helped, not in a “transform your life” way, but in a “keep me from completely losing it” way. Tiny, realistic moments of mindfulness.

Not the “sit cross-legged for 45 minutes while your foot falls asleep” kind. I mean five-minute resets you can sneak in while your coffee brews, your dogs bark, or you’re sitting in the grocery store parking lot wondering how it’s only Tuesday. While taking care of my mom in her final months, I had hardly any time for self-care, but these techniques saved me.

Here are five mindfulness practices that actually worked for me.

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1. The 5-4-3-2-1 Grounding Technique

This one saved me more times than I can count. It’s quick and works anywhere, whether you’re sitting at your desk, waiting in line at the grocery store, or lying awake at night. Whether you’re caught in a spiral of overthinking or just feeling “off,” this grounding technique gently pulls you back to the here and now.

Here’s how it works. Just notice:

• 5 things you can see
  
• 4 things you can feel
  
• 3 things you can hear
  
• 2 things you can smell
  
• 1 thing you can taste
  

Why it works:

Anxiety loves to live in the “what-ifs” of the future. This method brings your senses, and mind, back to what’s happening right here, right now. 

💡 Try it:

I do this while walking the dogs, when I can’t fall asleep, or sitting outside when my brain feels too loud. The world looks a little different when you slow down enough to notice it.

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2. 3-2-6 Breathing

When emotions are high, your nervous system basically says, “We’re being chased by a bear!” even if the “bear” is just your inbox.

Try this:

• Inhale through your nose for 3 counts
  
• Hold for 2
  
• Exhale through your mouth for 6 counts
  
• Repeat a few times

Why it works:

That long exhale activates your parasympathetic nervous system, the body’s relaxation response.. It’s like hitting the reset button on stress.

💡 Real-life use:
I’ve done this sitting in traffic, waiting for tough conversations, and even on my paddleboard when the waves felt bigger than I did. It always brings me back.

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3. The 2-Minute Journal Check-In

Think journaling means pouring your heart out in perfect cursive by candlelight? Nope. Mindfulness journaling is quick, messy, and real. Journaling, even briefly, helps untangle your thoughts.

Quick prompt:

• One word to describe how you’re feeling
  
• One thought that won’t leave your mind
  
• One thing you’re grateful for right now

Why it works:
Naming your emotions helps you process them. And gratitude, even for the tiniest things (“my coffee didn’t spill today”), helps rewire your brain for calm.

💡 Tip:
Keep a small notebook by your bed, or just open the notes app on your phone. I keep a journal by my bed and jot down a few words every night. Some days it’s profound; other days it’s “tired, overthinking, grateful for tacos.” Both count.

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4. The Everyday Mindfulness Pause

You don’t have to add “be mindful” to your to-do list. Just sneak it into things you’re already doing. Try it while you’re drinking coffee, washing dishes, brushing your teeth, or feeding your pets. Slow down. Notice the smells, textures, sounds, and sensations.

Why it works:

You’re already doing these things. Turning them into mini-mindfulness moments adds calm without adding to your to-do list. It’s not another thing to do, it’s a new way to be.

💡 My go-to:

My morning coffee. Before emails. Before clients. Before chaos. It’s just me, caffeine, and peace (until the dogs start barking at nothing). That minute feels sacred.

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5. Body Scan Reset

Our bodies carry stress in sneaky ways. Stress doesn’t just live in your mind. It hides in your jaw, your shoulders, your stomach. A body scan helps you find it and let it go.

Here’s how:

• Close your eyes and notice your forehead. Soften it. Sometimes it helps to tense your muscles first and then release.
  
• Notice your jaw. Release it.
  
• Drop your shoulders away from your ears.
  
• Move down slowly — chest, belly, legs, feet — relaxing each muscle group as you go.
  

Why it works:

It’s like giving your nervous system a gentle massage. You might even realize you’ve been holding your breath since 2019.

💡 Bonus:

Pair this with the 3-2-6 breathing at bedtime. I do it before sleep, unless I’m out cold halfway through “shoulders.”

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Gentle Reminders Before You Go

Mindfulness isn’t about achieving some perfect Zen state. It’s about showing up, again and again, for yourself. It’s not about silencing your mind or living like a monk. It’s about creating small pauses in your day to reset, breathe, and remind yourself: I’m here, right now, and that’s enough.

Some days, you’ll have five minutes. Other days, you’ll get 30 seconds before someone yells, “Mom!” or your phone dings. Both count.

If there’s anything I’ve learned during this season of starting over, it’s this: resilience is built in tiny, consistent returns, not grand gestures.

You might also find these posts helpful too: ‘My Go-To Morning Routine for a Calm, Focused Day” or How to Start Journaling (Even if You Hate Writing)

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💌 Let’s Reflect

Which of these mindfulness practices speaks to you most? Or better yet: what’s your “real life” version of mindfulness? (Yes, “hiding in the bathroom for two minutes” counts.) Comment below. I’d genuinely love to know what helps you reset when life feels like a lot.

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💬 Final Words (Not Quite a Conclusion 😉)

You don’t need a mountain retreat, a perfect routine, or a crystal collection to start practicing mindfulness. All you need is a willingness to pause.

So next time life feels like a lot (and let’s be honest, it usually does), try one of these tiny resets.

They’re short. They’re simple. And they might just keep you sane.

You deserve peace, even if it’s only five minutes at a time.

For more easy ways to add a bit of calm to the chaos, check out my posts “My Go-To Morning Routine for a Calm, Focused Day” and “Self-Care Sunday Ideas: Therapist-Approved Activities“

Interested in tracking some of your new habits? Check out my printable habit tracker here. You might also like my Daily Self-Care Tracker.

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P.S. Bookmark this post or share it with a friend who could use a five-minute breather today.

If you’re ready to take your own gentle first step, I’d love to invite you to subscribe to my newsletter. You will receive a free download of my 5-Day Self-Care Reset Plan. It’s a simple way to start making space for yourself again, in just five minutes a day.

Feel free to visit my Etsy shop for resources to help you on your journey. I also have a free private self-care interactive Facebook group for women that you can join here.

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