Mindful Moments

One-Minute Grounding

Notice 5 things you see, 4 you feel, 3 you hear, 2 you smell, and 1 intention for the next moment. This brief script encourages presence and supports focus transitions.

Mindful Breathing Guide

• Box breath: inhale 4, hold 4, exhale 4, hold 4.
• 4-7-8 pattern: inhale 4, hold 7, exhale 8.
• Equal breath: inhale 5, exhale 5 for 60 seconds.

Everyday Mindfulness

Use micro-moments during handwashing, walking between rooms, waiting for pages to load, or sitting before a meeting. Pick one anchor phrase: "slow, steady, clear."

Printable pocket guide: 5-4-3-2-1, one breath pattern, one anchor phrase, one next action.