For the next few weeks, I’m going to share some of my favourite mindfulness practices that can be done in 2 minutes or less. I recognize that many people are super busy – they can’t find even 10 minutes to do a seated meditation practice, no matter how hard they try.

I’m not suggesting that these mindfulness quickies are a substitute for intentional, focused practice – they are not. Rather, think of them as tiny moments of exercise, more like taking the stairs versus going to the gym. They don’t do all that much, but what they do is positive and helpful nevertheless.

As practice #1, I’ve chosen one that I call 15 second cycling. It’s a practice that can be done anywhere, anytime. It’s really well-suited to times when you’re moving from one place to another, such as from one meeting to another.

Here’s how to do it: for about 15 seconds, look around and notice SOMETHING in the place where you are, something in your field of vision. Anything. It makes no difference what you notice. Just notice something that you’re seeing.

Then spend about 15 seconds listening to the sounds around you and notice SOME sound. Hear SOMETHING. Again, doesn’t matter what. Just notice one sound.

Then spend about 15 seconds feeling the sensations in your body, and notice SOME sensation. Feel SOMETHING. Anything. Notice one sensation.

Then repeat the cycle.

See something, hear something, feel something.

You can do this once or twice or three times. Twice will take a minute and a half. Three times will take just over 2 minutes.

This little practice will strengthen your attention muscle. It may even shift your mood.

Got 2 minutes? Maybe you could try it right now!