Positive Intention-Setting
5:08
Fitness
Mind
Yoga
Cooking
More
Sign Up|Sign In
Click here to verify your phone number
Mindful Microbreaks with Dr. Ritz Suk Birah
Welcome Grokker’s newest expert, counselling psychologist Dr. Ritz Suk Birah, and try her Mindful Microbreaks! These simple 5-minute exercises are the ultimate mental refresh for your busy workday, designed to restore calm and mindfulness in any moment. Join Dr. Ritz to learn effective grounding techniques, set intentions for your day, practice deep breathing, and more! With her expertise and calming presence, it’s never been easier to make mindfulness an everyday habit!
Available in
0
days
0
hrs
:
0
mins
:
0
secs
At a Glance
Beginner/Intermediate
14 videos (Avg 5 min)
5 mins average length
Benefits
•Relax
•Get Focus
•Reduce Stress
•Get Toned
▼
Week 1
1
2
Achievement Visualization
5:08
3
Body Scan Grounding
5:08
4
Thought Observation Practice
5:08
5
Thankful Three Gratitude Practice
5:08
6
Five Senses Grounding
5:08
7
Calmness in Colors Exercise
5:08
▼
Week 2
1
Mood Check-In
5:08
2
Compassion Meditation
5:08
3
Guided Mental Reset
5:08
4
Mindful Stretching
5:08
5
Energy-Boosting Breathing
5:08
6
Breath Focus for Clarity
5:08
7
Calm Counting Breathing
5:08
Videos
Positive Intention-Setting
Close your eyes, take a deep breath, and set an intention for the next hour or so. Let this intention settle, creating positive momentum for the day.
Achievement Visualization
Take a few minutes to visualize a small goal you want to achieve today. See yourself completing it confidently, paying attention to any feelings of accomplishment and pride.
Body Scan Grounding
Close your eyes, and focus on each part of your body, starting from your feet and moving upward. Notice any sensations, release tension, and reconnect with the physical self.
Thought Observation Practice
Notice your current thoughts without judgment. Imagine each thought as a cloud drifting by, observing them with curiosity and allowing them to pass, as you bring your focus back to the present.
Thankful Three Gratitude Practice
Close your eyes and identify three things you're thankful for. Let each item bring a feeling of warmth or appreciation, even if it’s something small, like a cup of coffee or fresh air.
Five Senses Grounding
Ground yourself by noticing one thing you can see, hear, feel, smell, and taste around you. Engage each sense to feel fully connected to the present moment.
Calmness in Colors Exercise
Look around and pick a color that feels soothing (like blue or green). Notice everything in your view with that color, allowing it to bring a feeling of calm and comfort.
Mood Check-In
Pause to scan how you feel. Notice any emotions without judging them, acknowledging and accepting them. This practice of emotional awareness creates a moment of self-compassion.
Compassion Meditation
Take a few moments to send kindness toward yourself. Silently wish yourself well with phrases like, “May I feel calm. May I feel happy. May I feel strong.”
Guided Mental Reset
Close your eyes and silently repeat a calming mantra, like “I am here now.” Let each repetition ground you, releasing tension and worry from your body and mind.
Mindful Stretching
Do gentle seated stretches, reaching your arms up, rolling your shoulders, and opening your chest. Embrace each movement, focusing on the stretch and release, for a calm sense of rejuvenation.
Energy-Boosting Breathing
Try energizing breaths: short, quick inhales through the nose, followed by a full, slow exhale through the mouth. Repeat several times to recharge and refresh your focus.
Breath Focus for Clarity
Practice box breathing: inhale for 4 counts, hold for 4, exhale for 4, and hold again for 4. Repeat for a few rounds, noticing how each cycle helps you reset and re-center.
Calm Counting Breathing
Take a moment to sit comfortably and close your eyes. Slowly count each breath up to ten, then start over. This gentle counting grounds your attention and eases racing thoughts.
Available in
0
days
0
hrs
:
0
mins
:
0
secs
At a Glance
Beginner/Intermediate
14 videos (Avg 5 min)
5 mins average length
Benefits
•Relax
•Get Focus
•Reduce Stress
•Get Toned
Related Programs
Start With Grokker Today
Unlimited access to an unparalleled variety of at-home workouts, yoga, and more
No hassle, cancel any time