Mindfulness
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June 15, 2023
5-Minute Morning Mindfulness Routine for Stress Relief
Start your day centered and calm with this simple practice—no experience required.
Dr. Sarah Lim
Mindfulness Coach & Psychologist
Why Morning Mindfulness Matters
Research shows that just 5 minutes of mindfulness in the morning can:
- Reduce cortisol (stress hormone) levels by up to 25%
- Improve focus and decision-making throughout the day
- Decrease anxiety symptoms in as little as 8 weeks
Science Spotlight:
A 2022 Harvard study found that participants who practiced morning mindfulness reported 37% lower stress levels compared to those who didn't.
The 5-Step Routine
Total Time: 5 minutes | Best Done: Before checking your phone
1. Grounding (1 minute)
Sit comfortably and name:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
2. Box Breathing (2 minutes)
Follow this pattern:
- Inhale for 4 seconds
- Hold for 4 seconds
- Exhale for 4 seconds
- Hold for 4 seconds
Common Mistakes to Avoid
Don't
Judge yourself for wandering thoughts (this is normal!)
Do
Gently refocus on your breath when distracted
