Mindfulness in Minutes: How Even 60 Seconds Can Shift Your Day (and How to Start Today)

Many people assume that mindfulness requires long, uninterrupted meditation sessions to be effective. But the truth is, even one minute of mindfulness can make a difference. If you’ve ever skipped mindfulness because you felt like you didn’t have time or that "just a minute" wouldn’t be enough—this is for you.

Why Even One Minute of Mindfulness Matters

Research shows that a single minute of deep breathing, grounding, or focused awareness can:

✅ Lower your heart rate and reduce stress hormones
✅ Shift your nervous system from fight-or-flight to rest-and-digest
✅ Increase oxygen flow to the brain, improving focus and clarity
✅ Help you disengage from negative thought spirals and reset your mindset

By taking even 60 seconds to pause, breathe, and check in with yourself, you create a small but powerful shift that ripples into the rest of your day. And when practiced consistently, these tiny moments of mindfulness add up—leading to long-term benefits for your mental, emotional, and even physical well-being.

So if you’ve been avoiding mindfulness because you don’t have 20 minutes, start small. Start with one breath, one minute. It matters.

How to Start a Mindfulness Practice (Even If You Feel Too Busy)

If you’re new to mindfulness or struggling to stay consistent, here’s a simple step-by-step approach to get started:

1. Start with One Minute a Day

Instead of pressuring yourself to commit to 20-minute meditations, start with just one minute. Set a timer, close your eyes, and focus on your breath. Inhale deeply, exhale slowly. That’s it.

Even this small act can begin rewiring your brain for calm and focus. As you build consistency, you can extend your practice if it feels good—but one minute is enough to start.

2. Find Mindfulness in Everyday Moments

You don’t need a meditation cushion or a silent room. Mindfulness can be woven into ordinary moments of your day:
🧘‍♀️ Taking three deep breaths before opening your laptop
🚶‍♂️ Noticing the sensation of your feet on the ground as you walk
☕ Savoring the warmth and aroma of your morning coffee
🌿 Listening to the sounds of nature for a few moments

Mindfulness isn’t about adding another “to-do” to your list—it’s about becoming more present in the moments you already have.

3. Try Different Techniques

There’s no one-size-fits-all approach to mindfulness. Experiment with different methods to see what resonates with you:
✨ Breathwork – Focusing on your breath is one of the simplest and most effective ways to calm the mind.
✨ Body Scan – Gently bring awareness to different parts of your body, noticing any tension or sensations.
✨ Journaling – Write freely about your thoughts, feelings, or a simple gratitude list.
✨ Creative Expression – Engaging in mindful art, doodling, or coloring can be a meditative practice.

Find what works for you and let it evolve naturally.

4. Release the "All or Nothing" Mentality

Many people avoid mindfulness because they think they need to do it perfectly or commit to a strict routine. Let go of that mindset. Mindfulness is about progress, not perfection. Even if you only practice for one minute today, that’s still a win.

5. Be Kind to Yourself

Mindfulness is not about “clearing your mind” or doing it “right.” It’s about showing up for yourself, exactly as you are. If your mind wanders, that’s okay—it’s part of the process. Gently bring your attention back, and celebrate yourself for practicing at all.

What Mindfulness Can Do for You

Once mindfulness becomes part of your routine, you’ll start noticing subtle but powerful shifts:

💙 More emotional regulation – React less, respond more
🧘 Increased self-awareness – Understand yourself on a deeper level
🌀 Less overthinking – Break free from spirals of worry and rumination
🤝 Stronger relationships – Be more present and engaged with others
🌿 Greater sense of calm – Find peace even in stressful moments

Mindfulness doesn’t erase challenges, but it helps you navigate them with more clarity and resilience.

Want More Support in Developing a Mindfulness Practice?

If you’re looking for personalized guidance in integrating mindfulness into your life, our 1:1 Mindful Mentorships might be for you.

Whether you:
🌱 Feel like you don’t need therapy, but want deeper self-exploration
💛 Are in therapy but want additional 1:1 mindfulness-based support
🧑‍🎓 Are a teen struggling with confidence and self-worth
👩‍👧 Are a mom looking for tools to reconnect with yourself in motherhood

…we’ll work together to create a custom mindfulness practice that supports your unique goals and lifestyle.

💡 Sessions are 50 minutes and tailored to your interests.
📚 You'll also gain access to a library of guided meditations, weekly journal prompts, and mindful art prompts.
💬 Let’s build a mindfulness practice that actually works for you.

👉 Learn more and book a session here.

With Gratitude,

Jess ✌️💗