According to Dr. Stahl who practices internal medicine at Dartmouth-Hitchcock Medical Center, 10-15 minutes is all you need for mindfulness.
Here are four ways in which you can practice mindfulness – each of them takes only 15 minutes!
1. Relax at the end of the day with a 15-minute guided meditation
You can make use of guided meditation programs available on apps and meditation websites.
2. Start your day with a basic Sun Salutation yoga sequence
If you’re a beginner, try this video as a guide:
3. During a midday break, do a 10-15 minute check in with your breath
Close your eyes and notice where you store stress in your body. As your breath becomes slower and smoother, imagine sending your breath to that area on your inhalation. Imagine a knot loosening as your exhale. Repeat this cycle with each inhalation and exhalation.
4. Do a body scan in 10 to 15 minutes
Starting from your toes, and slowly moving up each part of your body, focus your awareness on each area of the body and notice any tension. Continue until you reach your head.
The key to these exercises is to do them regularly, at least 3-4 times a week!
Read the entire article at Harvard Health Publications.