The Career Academy30/10/2017

Meditation is food for the soul

Manage stress and improve your concentration by practising mindfulness — even in 2 minutes.

Mindfulness practice at home
Why try it:
  • Lower stress & anxiety; better sleep and concentration.
  • Short, repeatable practices fit into busy schedules.
  • Mix options (breath, body, walking) to find your best fit.

Feeling overwhelmed, anxious or tired? A short practice can bring a calming reset. The most common starting point is mindfulness — paying gentle attention to sensations (breath, body, sounds) without judging them. One size doesn’t fit all, so sample a few options below and keep the ones that feel kind and effective for you.

Prefer tech help? Try guided meditations, simple timers, or even biofeedback headbands — whatever helps you show up consistently.

Calm breathing illustration

2-Minute Breathing Coach

Ready?
Pick a technique and press Start.
Tip: Breathe through the nose if comfortable. Light, no forcing.

Quick Mindfulness Techniques (pick one)

  • Count 10 breaths: Inhale/Exhale = 1 breath. If you lose count, start again at 1. Aim for 2–3 rounds.
  • Body scan (2–5 min): From toes to head, notice sensations. Optionally tense–relax each area.
  • Observer mode: Imagine watching your moment on a cinema screen. What would calm, future-you do next?
  • 5–4–3–2–1 grounding: Notice 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste/like.
  • Chores with purpose: While washing dishes, feel warmth, hear bubbles, notice fragrance — stay with the senses.

Give me a random practice

Press “Pick one” for a 1–3 minute micro-practice.
Quick mindfulness choices

Mindful Walking (great if sitting feels hard)

00:00
Ready — heel → flat → toe
Walk naturally. When the mind wanders, gently return to the next footfall.
Timer idle.

7-Day Habit Builder

We’ll ask a few questions above and create a concrete, time-bound plan.

Apps & Resources

Apps are optional — the best tool is the one you’ll actually use.

Safety notes

  • If breath-focused practices feel uncomfortable, try eyes open, a softer focus (sounds, touch), or mindful walking instead.
  • If you have a history of trauma or panic, choose shorter practices and consider support from a qualified professional.
  • Mindfulness complements care but doesn’t replace medical advice.

Make calm a tiny daily habit.

Try the walking timer or 2-minute coach now, then lock in your next 7 days.