The Mindful Minute

Maximise the relaxing effects of your breathing with this simple technique :)

A way to reduce shoulder tension while anchoring yourself into the present moment with a synced breathing pattern. Enjoy :)

Take a few minutes to bring your sight to the forefront and notice the colours, shapes and objects around you

This is a short and simple exercise to help build compassion for yourself and the people around you. Enjoy :)

Start your week right with this 20 minute reflection :)

Take 8-10 minutes to simply close your eyes and listen ❤

This practice is another conscious breathing exercise where we try to extend our inhales and our exhales and bring them to an even length. It is simple but effective. Enjoy :)

This is a mantra meditation that connects your breathing with a message to both your conscious & subconscious mind that says you are good, strong, worthy, and at one with the world around you. Enjoy :)

This is a mindfulness exercise where we tune into the body and notice the beat of our heart and our pulse from head to toe and everywhere in between. When we focus on our heart, the mind and our restless thoughts start to fall into the background. Take a few minutes to see if this exercise works for you - follow your heart and enjoy :)

Take 10 minutes to do nothing special, take 10 minutes to just breathe.

Take 5 minutes to breathe and bring some positivity into your week with some affirmations.

Here is a bonus episode for you all to enjoy. This episode gives you an insight into what it is like to run with Lupa. I design their mindful runs (Reflections, body scans, breathwork). Take 30 minutes some day this week and try out this relaxing body scan run. If you enjoy it, be sure to download Lupa and leave us a nice review

Take 10 minutes to bring your senses to the centre of your focus, relax and be present :)

The mountain meditation is a beautiful and relaxing visualisation practice that looks to illustrate how we can allow our thoughts and emotions to come and go. Enjoy :)

This is a simple way to come into a state of mindful awareness by using your breath and your count as anchors into the present moment. Enjoy :)

Take a few minutes at the beginning of you week to reflect, bring some positivity to your day and plan some things for yourself over the days to come.

Take ten minutes to reset today with this light mindful stretching exercise :)

This is a mindfulness exercise that combines breathing, reflection, gratitude & loving kindness to help you transition from your day into your evening without stress. Enjoy :)

This is a super easy and accessible breathing exercise that can help to take your mind away from uncomfortable thoughts and help you to relax! Enjoy :)

In this exercise, we use our breath to explore areas where we feel our anxiety and stress and use it as a way to hopefully relieve some of those sensations and in ultimately relax :)

Instead of using your phone to mindlessly scroll, try this exercise and see how it can help you to mindfully breathe :)

Take 5 minutes at some point today to check in with how you are feeling and re-centre yourself. Enjoy :)

Conscious breathing patterns are brilliant for helping us to take our mind off thoughts or worries in the past and in the future, to reduce our heart rate, and simply relax. This exercise is a short conscious breathing pattern that involves the popular 4-7-8 mindful breathing technique. If you haven't tried this before I'd definitely recommend trying and seeing what you think :)

Take one minute out of your day to come back to your breath and anchor yourself into the present moment.

Take 10 minutes today to observe your breath, in individual sections and as a whole. This is my favourite form of mindful breathing :)

If you have anxious energy in your body, this simple exercise is a great way to try and release it in a healthy way. Take 15-20 minutes and see if it helps to calm your body, and in doing so, calm your mind.  *If you are struggling with sleep, try before bed* Enjoy :)

If you are a runner and looking to expand your mindfulness practice or enhance your mind-body connection then try our new Mindful Running Exercise. This is a chance to work on your mental and physical wellbeing, coming into the present moment and leaving your worries behind you. Just press play and set off on a run in whatever direction and at whatever pace feels right for you today. Try this at some stage today, along with our mindful stretching exercise and see how you feel!! You can follow us on Instagram at @amentalhealthjourney_ or visit our website at https://amentalhealthjourney.com/ for more content. Be sure to share, review and subscribe. 

Yoga nidra is an ancient but little-known yogic practice that's becoming increasingly popular as both a form of meditation and a mind-body therapy. Yoga nidra helps to relax you into a state of consciousness between wake and sleep and has been proven to help with anxiety, stress and low energy. Enjoy :)

Who says meditating can't be fun? All you need for this is some chocolate, fruit or whatever food you have with you today. Through the act of eating, this exercise illustrates just how accessible mindfulness is for us in our daily activities. Enjoy :)

Did you ever draw as a child? Remember how fun and freeing it felt? In this exercise, I will ask you to draw yourself smiling, asking you to be mindful as you do so - listening to the music, my voice, the pencil on the page; noticing the feel of the pencil in your hand; noticing colour; acknowledging your work and maybe smiling at the quality of it. Next, I will ask you to note everything that you are grateful for today, everything that makes you smile. Hopefully by the end you will have a more quiet mind, a sense of gratitude, and a lovely self portrait :)

A simple breathwork exercise where the four parts of our breathing cycle are even i.e. The inhale, the post inhale hold, the exhale, and the post exhale hold. Take 12 minutes to unwind with this today :)

Imagine your breath was like an isosceles triangle, with your inhales and exhales equal in length, and a short and natural hold after each exhale. Imagine you could do this for ten minutes and find a space of quiet in between the busy-ness of your world. That is what this practice is. 10 minutes out of your day to breathe and find some peace in our frantic world. Enjoy :) As always, please subscribe, share and review if you like the content!! ❤

Take 30 minutes to get some mental and physical exercise away from your home. This exercise combines walking, body scanning and gratitude all in one. Enjoy ❤ Follow A Mental Health Journey on IG - Conor | AMentalHealthJourney (@amentalhealthjourney_) • Instagram photos and videos

Take 5 minutes to yourself at some stage today to reset and relax with 5 second triangular breathing :)

This is a 20 minute mindfulness exercise to help you to cope with Covid-19 Lockdown. Focusing on using the breath and body as anchors to come into the present, cultivating gratitude for the world, and showing love to yourself. You deserve to be loved, you deserve to be happy, you deserve to be at peace. Namaste.

Whether you work at home, in an office, on a ward, on a site or anywhere else, the reality is that work can be pretty stressful. Sometimes after a long day we need something that can help us to switch off and be present in our evenings. This is what this meditation is designed for. After a stressful day at work, on your commute or when you get home, put in your earphones and take 10 minutes to breathe, reflect, be present and unwind. This is the after work wind down meditation.

If you are feeling anxious or overwhelmed then firstly know that you are going to be OK and that what you are experiencing is completely normal. Secondly, take five minutes in a comfortable space and try this meditation. It is specifically designed to calm you in a moment of overwhelm.

If you would like your children to start some mindfulness, ballon breathing is a brilliant exercise to start with. Using fun imagery, this allows your child's to slow down, breathe mindfully and use the power of their imagination.

In this 10-minute exercise, we look to explore the difficult thoughts and emotions that can come up for us from time to time, and see how they effect our body and our mind. Over time, this connection, exploration and awareness, can quieten our minds, and reduce the discomfort associated with certain thoughts.

This meditation helps to us to be aware of our thoughts without getting caught up in them, by comparing them to the sounds that come and go around us.

Lay down, breathe, relax, note what you are grateful for today and get the boost you need when you need it.

Wake up or wind down with some mindful stretching at some point this week. Easy to follow and relaxing to do. Take 15 minutes and look after yourself :)

A short and simple 5 minute breathing exercise to help relieve some tension in your shoulders and bring you into the present moment with structured box breathing. Enjoy :)

Being busy is one of the backbones of Irish Culture. If we aren't on the go, be it with work, study, sport or socializing, then we are doing something wrong. Amongst all of our busy-ness, it is easy to fall into a state of automatic pilot where our senses fall into the background and we have full focus on the task at hand. The 5-4-3-2-1 relaxation exercise is a way to bring us back into the present moment and check in with ourselves and the world around us. Try this at some point today to take a break from the general hustle and bustle of life.

Much of the anxiety and stress that we experience can be felt in our bodies. After a stressful week we can come home with tension all over, be it our shoulders, our neck, our jaw or our forehead. The Tense and Release exercise is a great way to remove some of that tension and can help relax you during the day or even in bed before trying to sleep.

A nice and relaxing ten minute seated meditation that you can try at home :)

This meditation is a short and simple exercise that helps to build compassion for yourself, your loved ones and the world around you.

An easy to follow mindfulness exercise for when you're out for a walk and want to check in with your mind and body.

The most simple and helpful little mindfulness exercise that you can add to your daily routine.

A nice mindfulness exercise to help you connect your mind and body, and to simply relax.

A simple mindfulness exercise that puts your phone to positive use.