pressed lunch and learn: bonus resources

Five in Five: 5 Mindfulness Practices to Explore in 5 minutes or Less

A 5 Step Breath

You can do this breathing exercise anywhere. You can stand, lay down or sit. If you’re in a chair, make sure you are sitting up straight. Set a timer for 3 - 5 minutes (depending on how much time you have). 

  1. Start by noticing the way you are breathing. Don’t worry about taking a huge inhale, just let the breath move a little lower in the body until you feel your belly moving more than your chest.

  2. Bring your focus to a long smooth exhale. Try to make your exhale as long and smooth as possible without forcing it. The breath should still be comfortable.

  3. Now begin to count the length of the inhale and the exhale. Try to make your exhale at least as long as the inhale and up to twice as long.

  4. Pause at the end of the exhale so that you are empty for a moment or two. 

  5. Add imagery. Focus your entire exhale on the sensation of relaxation. Imagine that every breath out, you are letting go of tension and stress and in that pause at the bottom of the breath you are cultivating a sense of stillness.

Take 5 To Check In

Click here for an audio meditation

Once you’ve listened to the audio once or twice, you’ll be able to do this on your own, anywhere, anytime. This practice will help you:

  • Check in throughout the day

  • Help regulate your nervous system and lower your stress levels

  • Increase your ability to pay attention to the needs of your body

  • Get better at responding to those needs quickly 


Caring for your physical body, reduces your stress level, not only because physical tension creates stress but because your are fostering a conversation between your body and mind.

Move Your Body

Most of us spend way too much time in chairs and in cars. We sit a lot! Your body wants to move and when you move you release neurochemicals that reduce stress and make you feel happier. Try moving for 5 minutes every hour. Whether that’s a quick walk through the office, a few gentle stretches, or a 5 minute dance break. It doesn’t matter what it is - just move!


Take 5 for Gratitude

Click here for A video practice

This gratitude practice is about “feeling” what you are thankful for. I’ll help you recall a sweet moment in your day and re-experience it in your imagination. Like “Take 5 To Check In” you’ll be able to do this on your own after practicing with me once or twice. I love to do this practice just before I go to sleep. 

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