11 Micro-Moments to Banish Anxiety in Under a Minute

7. Micro Body Scan (50 seconds)

A quick head-to-toe check helps you notice tension and choose one small release. Close your eyes briefly. Bring attention to your forehead, jaw, neck, shoulders, belly, hands, and feet in quick succession. At any point you notice tightness, soften that area with an exhale. Keep the scan steady and kind, avoiding judgment. This short practice increases interoceptive awareness and gives you control over physical reactions to stress. What to expect: greater ease in specific tight spots and a steadier breath. Tip: use this right after a tense meeting or during a brief privacy break. Clinician note: shortened body scans are often suggested as portable alternatives to longer meditations.

8. Sip-and-Savor Breath (25 seconds)

Using a sip of water or tea as an anchor makes mindfulness feel ordinary and quick. Hold a small sip in your mouth and notice its temperature and texture. Swallow slowly while taking a soft inhale and a slow exhale. Pay attention to the sensations of the throat and chest as you breathe out. The combined sensory cue and breath shift attention and relax the body. What to expect: immediate grounding and a sensory anchor to break anxious loops. Tip: keep a small bottle at your desk or in your bag for this quick reset. Clinician note: pairing breath with a physical anchor improves attention for many people.