Day 1: Awareness 5 Minute Breath Check

A simple five-minute mindfulness breath check can help reset the nervous system and improve emotional clarity throughout the day. Begin by sitting upright in a supported, relaxed posture with your feet grounded. Take a moment to orient by noticing three physical sensations in your body, two sounds around you, and one thing you can see. Next, observe your natural breathing without trying to change it, simply noticing where you feel the breath most and whether it feels shallow or deep, fast or slow. After this, shift into a gentle regulation pattern: inhale for four seconds, hold for four seconds, and exhale for six seconds, allowing the longer exhale to support parasympathetic calming. If helpful, silently think “Here” on the inhale and “Now” on the exhale. In the final minute, check in with yourself by asking what emotion is present, what your body may need next, and one intentional action you want to take moving forward.

-MindfulMountain.Org