Take 5 – Simple and Easy Mindfulness and Relaxation Activity

Take 5 – Simple and Easy Mindfulness and Relaxation Activity

This mindfulness and relaxation activity is perfect for adults and children.  All you need are your hands and a bit of practice.

It is a structured method to introduce deep breathing and mindfulness to physical sensation into your routine.

View this video to learn more about and to practice this skill, or follow the below instructions:


Take 5

  1. Extend your hand and stretch out your fingers, making sure there is plenty of space between your fingers.
  2. Take the pointer finger of your opposite hand, and slowly and methodically begin to trace your fingers.
  3. On each upward stroke, INHALE.
  4. On each downward stroke, EXHALE.
  5. Focus on your breath.  Pay attention to the rhythm of your breathing, the sensation of each inhale and exhale, and the sound.
  6. Focus on the sensation of your finger gently tracing your hand.


About the Author:  Danielle is a provisionally licensed mental health practitioner in Omaha, Nebraska. She is a sole proprietor at New Leaf Therapy Associates, LLC, and enjoys working with individuals and families.  Danielle utilizes trauma-informed techniques and mindfulness with her clients, helping them to feel empowered and more in control of their lives.


Phone: (402)980-6342

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