Two-Minute Mindfulness Practices for Even the Toughest Day

Heather Denniston details 8 simple resetting strategies that can take your day from dreary to delightful

The day is a write-off. You have been barked at, pushed around, and talked over. Your inbox is positively bursting at the seams, and the project due at noon is stranded in draft mode with a judgy blinking cursor midway through a sentence.

I get it. It’s a tough day.

Everyone reading this has had one. It is what you do with it that matters.

You could furrow your brow, buckle down, and knuckle through, or you could set your timer for two minutes and hit the proverbial reset.

Wait. Two minutes? Two minutes can’t possibly accomplish meaningful progress in the journey from “fight or flight” to “calm and cool.”

Well, some smart folks tell us it can.

Below are eight simple two-minute strategies that take you from hysterics to harmony, spiraling to sedate, and chaos to collected.

1. The 5-4-3-2-1 Exercise

The 5-4-3-2-1 anxiety and stress-reducing quick meditation exercise is a powerful tool for calming the mind and body. Start by pausing whatever you’re doing and taking three deep breaths, inhaling through the nose and exhaling through the mouth to center yourself.

Next, engage your senses. Identify five things you can see around you, noticing small details like colors, textures, and shapes. Then, acknowledge four things you can hear, focusing on both near and distant sounds. Move on to three things you can feel, such as your clothing or the sensation of the ground beneath you. Continue by identifying two things you can smell, and finally, reflect on one thing you love about yourself, fostering self-appreciation and positivity. Conclude the meditation with three deep breaths, allowing each breath to relax your body further.

This exercise promotes mindfulness, grounding you in the present moment and effectively alleviating anxiety and stress.

2. Lion’s Breath

This energizing breath activity is perfect for a boost of confidence or to shake afternoon sleepiness. Stand with your knees bent and put your hands on your thighs. Take a big breath through your nose, stick your tongue out, and exhale forcefully from the back of your throat. It should sound like a roar! Repeat ten times.

3. Somatic Shake Activity

Many mammals use shaking to dissipate stress energy. When we shake, we trigger deep sensors in the nervous system that lead to a relaxation response. The somatic shake is a dynamic and invigorating practice designed to release excess energy and stress. Begin with your right hand, shaking out your fingers, then move up to your wrist, forearm, upper arm, and shoulder. Continue to your right foot, shaking your toes, ankle, leg, and hip. Next, shift to your left side, starting with your left-hand fingers and moving to your wrist, forearm, upper arm, and shoulder. Next, move to your left foot, shaking your toes, ankle, leg, and hip. Afterward, shake your gluteal muscles, torso, jaw, and head.

Once every part of your body has been activated, bring it together and shake it at once. This activity is particularly effective when accompanied by music, making the process both fun and rhythmic, and leaving you feeling relaxed and energized.

4. Heel Slams

A quick, energizing movement you can do while grabbing a coffee, waiting for the elevator, or during a meeting. Simply lift your heels a few inches off the ground and drop them with a little force so they make a gentle thud. Repeat this 20 times. The subtle impact helps stimulate lymphatic drainage, which is essential for detoxification, reducing puffiness, and supporting your immune system. Heel slams also get your blood flowing, wake up your legs, and help shift stagnant energy – perfect for a midday reset when you’ve been at your desk too long.

5. Gargle

If you’re looking for a quick way to reset between meetings or after a challenging conversation, try gargling with water in short bursts. Aim for three rounds of 20 seconds, resting for a few breaths in between. This simple practice helps stimulate the vagus nerve, which is key in calming the nervous system and supporting emotional regulation. It’s a small, discreet tool to help you feel centered and steady throughout your day.

6. Power Glow Meditation

Try a two-minute power glow meditation for a quick mental reset that brings calm and clarity. Begin by closing your eyes and taking three deep, steady breaths. Then, picture a small spark of light in the center of your chest – warm, steady, and glowing. With each inhale, imagine that light gently expanding. Let it fill your chest, arms, legs, and entire body. With your final breath, allow the glow to grow beyond your body, like a soft shield of light surrounding you. This simple visualization can restore focus, create a sense of safety, and bring a moment of peace into even the busiest day.

7. Gratitude Tap

Gratitude is well-studied and clearly proven to be an effective wellbeing strategy. Here is a simple way to ensure you practice gratitude every single day! When you swing your legs out of bed in the morning, plant your feet firmly on the ground and take a deep breath. Lift your right foot slightly off the floor, and as you place it back down, say a specific statement of gratitude. Next, lift your left foot, and say a different statement of gratitude. Finally, return to the right foot for a final specific statement of gratitude. Tap, tap, tap! This mindful act of appreciation helps set a positive tone for the day ahead.

8. Roll Call

When we feel disconnected and anxious, we can bypass that spiraling mood by doing a strategic body scan. In the “roll call” exercise, we mimic how the nervous system regularly checks in on each area of the body. During the exercise, we mentally hover over each section of the body and encourage it to relax and soften.

Begin by lying comfortably on your back or sitting in a chair. Close your eyes and take a few deep breaths. Start by focusing on the right side of your body. Bring your attention to your right-hand thumb, then sequentially move through each finger, up the arm, down the side of the body, through the leg, to the foot and toes. Repeat the process on the left side, beginning with the left-hand thumb and following the same pattern. Ask each part how it is doing and send it some love! This methodical body scan promotes deep relaxation, leaving you refreshed and rejuvenated.

Conclusion

So, instead of muscling through the rough patches of your day, pause momentarily and count, roar, shake, slam, gargle, glow, tap, or take roll call. These simple resetting strategies will hit the reset button and take your day from dreary to delightful.