Five Minute Mindfulness Activities Workbook

🕔🧘 Mindfulness • 5-Min Routines

Five-Minute Mindfulness Activities — Workbook (PDF)

Quick, low-prep practices to settle the mind, refresh focus, and build emotional steadiness—perfect for transitions, pre-meeting resets, or winding down.

Five-minute mindfulness activities workbook cover with warm sunrise tones and calm icons — Personal Practice Workbook

What’s inside

1-Minute Box Breath: Inhale-hold-exhale-hold to reset the nervous system.
2-Minute Senses Scan: 3 things you see, 2 hear, 1 feel—right here, right now.
Mindful Minute: Gentle gaze point + paced breaths to regain focus fast.
Desk Release: Tiny neck/shoulder stretches to ease tension without leaving your seat.
Thought Labeling: “Planning / Worry / Remembering”—name it, then return to breath.
Wind-Down Script: A short, kind prompt for evening calm and better sleep.

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