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A Five-Minute Mindfulness Practice for Happiness

For whenever you need it.

A quiet mind is a happy mind. When we let go of our thoughts, concerns, stresses, and to-do lists, we can find more stillness and space. And when we do that, we can get closer to our natural way of being “ happy.

One of the easiest ways to get space and stillness is through mindfulness and meditation. Even if only for five minutes a day. And it doesnt have to be complicated or difficult. The simpler the better.

Our favourite? A body scan and breath meditation.

Start by finding a comfortable seated position. Or you can lie down if thats available and more comfortable for you at the time. Take a moment to tune into your breathing, noticing every inhale and every exhale. Notice the length of each breath, notice the depth, and notice how it feels moving in and out of the body. Once youve started to slow the mind and give it something to focus on, you may already feel calmer. This on its own is a great tip if youre feeling a bit overwhelmed. Its quick and effective.

If youre continuing on, start to scan the entire body. Start at your right foot. Releasing tension from every muscle within that foot. Notice how it feels in space, notice whether it feels tight or open. And think about sending your breath into that space. From there continue this process with every part of the body, all the way up to the skin on your head. As you release tension, the entire body can rid itself of pain and discomfort, while at the same time your mind gets space and a focus point to keep it on track. This will in-tern limit thoughts and bring an overwhelming sense of contentment and ease.

If you want to add a little extra to your daily happiness routine, after your body scan meditation, take another minute or two to write down three to five things that youre grateful for today. It can be as small as being grateful for having the time you have to do such an activity, to as big as your family, friends, and loved ones.
Watch the smile on your dial, stay upright for longer.