On a hard day, it can feel like pain takes up all the space. Taking five minutes to slow down might not seem like it would make much difference. But for many people, a short pause to breathe and notice their body helps turn the volume down a little, and makes the rest of the day feel more manageable.

What research suggests

A review of research on mindfulness meditation for long-term pain found it was linked with small improvements in pain, alongside better mood and quality of life. Mindfulness doesn’t make pain disappear. It helps change how you relate to it, so it takes up a little less of your attention.

A five-minute pause

You could try this sitting or lying comfortably:

• Minute 1. Close your eyes or lower your gaze. Take a few slow breaths, letting each breath out be a little longer than the breath in.
• Minutes 2 to 3. Slowly move your attention through your body, from your feet up to your head. Notice any areas of tension, and let them soften with your breath out.
• Minute 4. If you notice pain, rather than pushing it away, simply notice it. Where is it? What does it feel like? Then gently bring your attention back to your breath.
• Minute 5. Notice something calm around you, like a sound, the feeling of your chair or the air on your skin. Then slowly open your eyes.

If your mind wanders

It will, and that’s completely normal. Each time you notice your mind has drifted, gently bring it back to your breath. That noticing is the practice.

Fitting it into a hard day

Many people find it helps to do this at a set point, like after lunch or before an evening task. It can also help when pain feels like it’s taking over.

Something to try this week

Try the five-minute pause once each day this week, and notice how you feel afterwards.

What to take away

• A short pause to breathe and notice your body can help on hard days.
• Mindfulness is linked with small improvements in pain, mood and quality of life.
• Notice pain without pushing it away, then return to your breath.
• A wandering mind is normal. Bringing it back is the practice.

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