Six-minutes of mindfulness.

Six-minutes of mindfulness

In these uncertain times, it’s natural to seek information that provides reassurance about the future. This is where mindfulness techniques can help. By bringing our consciousness into the present and focusing on aspects of life where we can be positive and grateful, we can help reduce our anxiety and calm our minds.


Here are some simple exercises which take just a few minutes. They can be done anywhere and without special equipment.

Mindful Breathing (1-minute)

Start by sitting on the floor or a chair. Breathe in and out, counting to six. Breathe in from your nose and out through your mouth. Focus on your breath; the sound and feeling of air as it moves up your nose and into your lungs, as well as the rise and fall of your chest. Allow your thoughts to fade as you listen only to your body.

Mindful Gratitude (2-minutes)

Reflecting on the positive can help you reset your focus from the negative.

Sit somewhere quiet with a pen and paper, and make a list of all the things that have happened in your day for which you are grateful. Here are some ideas to get you started:

  • Think about the cup of coffee you drank this morning, the journey it took for the coffee to reach you, from farm to cup.
  • Consider the view from your window, thinking about landscape, the beauty of plants, or the design of buildings.
  • Reflect on the few moments you were able to read a book and consider the effort that went into its creation.

Mindful Listening (3 minutes)

Think back to when you first became passionate about music or the poetry and how your favorite artist or author spoke to you.

Now choose some music or a story you’ve never heard before, and play it on your headphones. Close your eyes and listen carefully. Focus on different aspects, where new sections begin, and the different characters. Think about each separate track or story line, and how they combine to create the overall sound. Follow the journey as it continues. By listening intently, you become immersed, hearing each aspect consciously without judgement.

To find out more and listen to mindfulness podcasts, visit our CLIMB page.

Do you have questions about your physical or emotional health?

Visit your local health department’s website, the Cigna Website, the Cigna Envoy App1, the Cigna WellbeingTM App1 – or go to trusted sites such as the World Health Organization and Centers for Disease Control and Prevention.


1 The downloading and use of the Cigna Envoy App and the Cigna Wellbeing App is subject to the terms and conditions of the App and the online store from which it is downloaded. Standard mobile phone carrier and data usage charges apply.

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