Change Your Brain, One Minute at a Time — A Mindfulness Exercise

Mindfulness relates to the concept of reflection, focus, relaxation and intention. Studies show that a few months of regular mindfulness practice can have an affect on your brain lasting two years! Below is an exercise that only takes one minute that you can use at any time of the day.

You see, your brain is adaptable.

In just one minute each day, you can begin to create new neural pathways in your brain, effectively changing the way you think. With repeated direction and attention through mindfulness, your brain forms new connections.

For my high-achieving clients, I recommend they use this deep breathing and mindfulness exercise every time they transition into a new major task or meeting.

Want to be more present when you finish a busy day? Do this in the driveway before you walk through the front door. Working from home? Try this easy mindfulness exercise right before you leave your computer.

Mindfulness Minute Instructions

1. Prepare.

a. Think of a word that represents a state of mind you would like to possess more often.

b. Now sit with feet flat on the floor and your back straight. Close your eyes to focus internally. Tighten up your muscles as hard as you can. Tighter, hold…and release. Now breathe.

2. Breathe.

a. Breathe in slowly through your nose and out through your mouth. Sometimes people will count to 4 or more. Feel your belly moving, not just your chest.

b. Bring your attention to the present moment by noticing how you’re feeling physically. Scan your body from head to toe and consciously try to let any tension slip away. Take a moment to notice your environment — any sounds you might hear in the background, what the temperature feels like in the room.

c. As you breathe, reflect on how this oxygen is fueling your body through your bloodstream to all parts of your body, relaxing your muscles. Even consider how it is fueling your brain.

d. As you breathe, remember that you have everything inside of you to be successful. You ARE loved.

3. Focus.

a. Now reflect on the word you chose earlier, for one minute. (I time it on my phone)

b. Experience it. Linger in it. Dwell in that place.

Challenge: Do this 3x a day.

For more information about mindfulness or to schedule an introductory call with me, visit

About Alisa

Alisa Manjarrez is Vision Producer and Founder of The Happy Cactus, where powerful women gain clarity to cast a vision, create a strategy, and make it happen. Alisa produces and hosts Color Forward, a podcast dedicated to advancing multicultural women in the workplace, and she also hosts Seriously Though, a podcast for modern professionals looking to create the life of their dreams and the wealth to go with it.

Helping powerful women get clarity at The Happy Cactus. Producer of the Color Forward podcast, co-host of Seriously Though podcast. More: