You don’t need a lot of time for mindfulness; many effective practices can be performed in as little as five minutes per day.

1. Deep Breathing Practice: Many people only use the top part of their lungs, denying the body life-giving oxygen. Conscious, deep breathing brings oxygen and energy to the cells, increasing your sense of calm and inner peace. Try sitting upright and placing a hand on your stomach. As you inhale, expand your belly like a balloon, hold for a moment, then gently exhale, feeling your hand return toward your spine. Repeat this 3-4 times.

2. Five-Minute Meditation: Find a quiet space for five minutes or more. You don’t need special equipment like candles or incense—just show up as you are. Focus simply on breathing, noticing the air’s texture and temperature. Breathe gratitude as you inhale, and as you exhale, let go of everything that does not serve you right now. Allow your breathing to accompany you throughout the day; whenever you feel stress or worry, take a five-minute break.

3. Humming Bee Breath (Bhramari): This practice is deeply restorative and calming, helping relieve anger or anxiety. Sit comfortably, close your eyes, and cover your ears with your fingers. Inhale slowly, and as you exhale, make a humming sound in the palate of your mouth, trying to extend the sound for as long as possible. Continue this for 10 breaths.

4. Mindful Chores: Bring the practices of meditation into your daily routine. Choose one chore, like washing the dishes or preparing a meal, and engage in it mindfully, being fully present to the task before you. If your mind wanders, gently return your focus to the chore and remember to breathe.
By incorporating these small, simple practices into your busy life, you are choosing the alternative path—a place of quiet away from the everyday—to find safety, happiness, and peace.

Let me know if you use one of the above practices.