Practice Mindfulness: 5 Minutes or Less to Prioritize Your Well-Being
Mindfulness is the practice of tuning in and letting go. It involves paying close attention to your present thoughts, emotions, and surroundings, without trying to change or judge them. This balance of awareness and acceptance is at the heart of what it means to be mindful.
OBJECTIVES
- Schedule mindfulness into your daily routine.
- Try different strategies to see what works best for you.
- Use short mindfulness sessions to redirect unhelpful thoughts or feelings.
What Is the Purpose of Mindfulness?
Mindfulness offers a way to step out of autopilot and become more present, especially in moments that require calm, clarity, or care. Rather than getting swept up in constant decision-making, emotional stress, or outside noise, mindfulness helps you pause, notice what’s happening internally and externally, and respond with greater intention.
You don’t need to sit in formal meditation to be mindful. However, mindfulness often plays a central role in meditation and therapeutic practices. According to Psychology Today, incorporating mindfulness into everyday life can lower stress, disrupt unhelpful thought patterns, and help guard against anxiety and depression. It may also enhance resilience when facing social difficulties such as rejection or loneliness.
Mindfulness isn’t difficult; we just need to remember to do it.
-Sharon Salzberg
How Can I Practice Mindfulness?
You don’t need a quiet room or an hour-long block of time. Mindfulness is about small, intentional moments.
Start with awareness. Pay attention to what you’re thinking and feeling throughout the day. For example, if you notice tension during a staff meeting, pause and observe what’s going on inside without judgment.
Then practice acceptance. Instead of pushing discomfort away, acknowledge it. Emotions are natural signals, not distractions, and naming them can help you move through them more effectively.
You might try:
- Taking three slow breaths before checking your email
- Eating lunch without multitasking, just paying attention to your food
- Noticing how your body feels as you wake up in the morning
These brief check-ins can help reset your energy, especially on high-demand days.
Why It Matters
There’s solid research behind mindfulness. It has been shown to reduce stress, ease overthinking, and lower the risk of anxiety and depression. It can also help people feel more resilient in the face of setbacks or social tension.
For school leaders, these benefits matter. Mindfulness can support clearer thinking, stronger relationships, and a greater sense of calm, especially in moments that require tough calls or compassionate conversations.
As leadership author Brené Brown says, “Clear is kind.” Mindfulness helps you get clear with yourself and with others.
Guided Practices to Get You Started
You don’t need special equipment, a perfect space, or a long stretch of free time. You can start right where you are: at your desk, in the hallway, or on your couch at the end of the day.
Here are a few accessible places to explore:
- UCLA MARC Guided Meditations: Free audio meditations in multiple languages, including options as short as three minutes.
- Apps like Insight Timer, Headspace, or Calm offer quick practices designed to support focus, sleep, or stress relief.
You don’t have to do everything. Just start with what fits. The goal is progress, not perfection.
Ready to Give It a Try?
If you’re curious about how mindfulness can support your leadership practice, start small. Just a minute or two of focused breathing can make a meaningful difference.
We invite you to try this short guided meditation. No experience is necessary. You can do it from your desk, in your car before a meeting, or anywhere you can find a quiet moment.
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