Five minutes for you

Box breathing

Calm a busy mind

1. Sit comfortably with your feet flat on the floor.
2. Breathe in through your nose for a count of four.
3. Hold gently for four, then breathe out slowly for four.
4. Hold for four, then begin again. Keep going until the timer ends.

If you feel light-headed, stop and breathe normally.

5, 4, 3, 2, 1

Come back to the room

1. Name five things you can see. Take your time with each one.
2. Four things you can touch: a sleeve, a leaf, the chair beneath you.
3. Three things you can hear, near and far.
4. Two things you can smell, and one thing you can taste.

Sit with a plant

Slow, gentle noticing

1. Choose one plant and sit where you can see it up close.
2. Look at a single leaf: its colour, veins, edges and shine.
3. Find the newest growth. Notice how it differs from the older leaves.
4. Check the soil with a fingertip. Water only if it needs it.

Desk stretch

Loosen tight shoulders

1. Roll your shoulders slowly backwards five times, then forwards five times.
2. Let your head tip gently towards one shoulder, then the other.
3. Reach both arms up, interlace your fingers and stretch tall.
4. Finish with three slow breaths, letting your shoulders drop.

Move gently and stop if anything hurts.

Three good things

Notice what went right

1. Grab a pen and any scrap of paper.
2. Write down three good things from today, however small.
3. For each one, add a line on why it happened or who helped.
4. Read them back slowly before you put the pen down.

A window break

Find some daylight

1. Step outside, or stand at your brightest window.
2. Look as far into the distance as you can.
3. Notice the sky: the colour, the clouds, how the light falls.
4. Take five slow breaths before you head back in.

Quick body scan

Let tension go

1. Sit or lie down and close your eyes if that feels okay.
2. Bring your attention to your feet, then slowly move it upwards.
3. At each part, notice any tightness and let it soften as you breathe out.
4. End at the top of your head, then wiggle your fingers and toes.

A mindful cup

One thing at a time

1. Make a warm drink and sit down with it, phone in another room.
2. Hold the cup in both hands and feel its warmth.
3. Notice the smell before your first sip.
4. Drink slowly. When your mind wanders, return to the taste.

Reset one small space

A tidy windowsill, a lighter mind

1. Choose one small space: a windowsill, a shelf or your bedside table.
2. Clear everything off it, then wipe it down.
3. Put back only what you love or use. Trim any dead leaves.
4. Step back and enjoy the space you made.

Empty your head

Put worries on paper

1. Write down everything on your mind, in any order. No one else will read it.
2. Keep writing until the list slows down.
3. Circle one small thing you could do today.
4. Fold the page away. The rest can wait.