Mindful Mondays: 5-Minute Reset for Your Mind and Mood - Ms. Ayesha Sabeen M / Head & Assistant Professor / PG Department of Psychology / MKJC(A)

 Mindful Mondays: 5-Minute Reset for Your Mind and Mood

Welcome to “Mindful Mondays” – a weekly pause to breathe, reflect, and realign.

In a world where everything moves fast, Monday can feel overwhelming. But it doesn’t have to be. With just five mindful minutes, you can anchor your emotions, refocus your thoughts, and set a positive tone for the week ahead.

 1. Check In With Yourself

Ask: “How am I feeling today?”

Not how you’re supposed to feel. Not how you should feel. But how you actually feel.

Just naming your emotion—whether it’s calm, anxious, hopeful, or drained—can reduce its intensity. This practice is called affect labeling, and it’s proven to support emotional regulation.

2. Try the 4-7-8 Breath Technique

Ø Close your eyes.

Ø Inhale through your nose for 4 seconds

Ø Hold your breath for 7 seconds

Ø Exhale slowly through your mouth for 8 seconds

Repeat 3–4 cycles. This calms your nervous system and helps slow down racing thoughts.

3. Set a Mini-Intention

Pick one gentle goal for the day. Not a to-do list item, but a mindset.

Examples:

“Today, I will respond with kindness—especially to myself.”

“I will focus on progress, not perfection.”

“I’ll allow myself to rest without guilt.”

Intentions guide your behavior more meaningfully than rigid goals.

 4. Protect Your Morning Mind

Avoid grabbing your phone first thing. Instead:

Ø Open a window

Ø Listen to calm music

Ø Write one thing you’re grateful for

Why? Because what you consume in the first hour shapes your emotional tone for the day.

5. A Self-Compassion Reminder

You are not behind.

You are not failing.

You are simply living—navigating life one step at a time.

Being gentle with yourself is not a weakness; it’s emotional strength.

This Week’s Affirmation:

Ø “I am allowed to slow down. My pace does not define my worth.”

Conclusion: Small Steps, Lasting Shifts

Mindfulness doesn’t require hours of meditation or perfect peace—it begins with tiny, intentional pauses like these. When you take just five minutes to check in with yourself, breathe, and set a compassionate tone, you train your mind to respond—not react—to life.

As this new week unfolds, let these mindful moments be your anchor.

You deserve calm. You deserve clarity.

And it all begins with one mindful Monday.

 

A Blog By

Ms. Ayesha Sabeen M

Assistant Professor & Head

PG Department of Psychology

Marudhar Kesari Jain College for Women (Autonomous)

Vaniyambadi.