Every minute counts.

Every minute is an opportunity to experience joy, calm, peace or fun — no matter what you’re doing, no matter where you are. The key is to be mindful.

“If there is a single secret to one-minute mindfulness, it is this: live the next sixty seconds as if your whole life depended on them, with a sense of urgency and excitement, or as if you had just arrived in a foreign land where there is nothing expected, hackneyed, or taken for granted,” writes author and psychotherapist Donald Altman, MA, LPC, in his book One Minute Mindfulness: 50 Simple Ways to Find Peace, Clarity, and New Possibilities in a Stressed-Out World.

In the book, Altman features exercises for all areas of our lives: at home; at work; for relationships; for health and well-being; and for nature and spirituality. He helps readers go from our usual autopilot ways to opening our eyes and understanding the magic in every minute or moment.

Here are five one-minute activities from One Minute Mindfulness that you can practice every day to find the extraordinary in the ordinary.

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