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One-Minute Mindfulness | Breathe, Reflect, Release Challenge

Step 1: Begin Anywhere, Set Your Timer

Start this one-minute mindfulness challenge right where you are, and ideally in a distraction-free and safe spot. Set a one-minute timer on your phone or device to fully commit to this brief yet powerful practice.



Step 2: Connect with Your Breath

Start to breath more deeply and more slowly. Focus on bringing a slow breath in through your nose. Exhale fully, slowly. As you repeat these breaths, fully dial your focus in on your where you feel your breath the most in your body. Is it in the rise and fall of your chest, or the sensation of the air passing through your nostrils? Take a moment to connect with this natural rhythm of your breath, keeping your thoughts focused on your breath and your body.


Step 3: Reflect and Release

As you continue connect with your breath and body, direct your inhales to areas of tension or discomfort in your body. Allow your breath to soften and release those areas. Imagine, also, that you are exhaling worries, allowing them to separate from you. Gently redirect your focus as many times as needed, should doubts, thoughts, or worries creep in, until you hear the timer.



Were you able to complete one minute of focused breathing? Did you notice a sense of peace? In the spirit of Mental Health Awareness Month, consider the profound impact of this brief yet potent mindfulness practice. In only a minute, you've taken a step towards prioritizing your mental well-being and practicing self-care and self-love.

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Julie Isaac

Certified Zentangle Teacher

Professional Certificate in the Therapeutic Use of Mindfulness

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