As you experiment and practice with these exercises, you will learn to apply consciously your attention, intention, and wholeheartedness. You will see for yourself the power of being present and acting with intention while doing specifically guided exercises. Beyond the exercises, you may even discover more ways to apply these same principles throughout your life.

To begin, all you need is some curiosity and the willingness to take these practices seriously enough to try them.

You will learn to establish presence — an accepting and allowing awareness — by practicing mindful and kind attention to the simple sensations of your breath. Being present this way is the doorway to the timeless now. Mindful attention to the breath is not the only way to be more present, but it is a good way, and you always have your breath with you! Paying attention to the breath in a way that does not try to change, add, or subtract anything to the present moment has been practiced by human beings for thousands of years as a way to enter and remain in the present moment.

With presence established, dwelling more consciously in the present moment, you can set your intention for the activity or practice you have chosen.

Intention is potent. Nothing you do in this human life happens without some preexisting intention. Think of it. No movement, no action, happens without some thought or idea or intent beforehand. Many movements occur from intents that are unconscious or semiconscious, but if you pay close enough attention, you will observe the decision to act (or react if the decision is unconscious) before you act.

In your five good minutes, therefore, the second step is to set your intention. It might be, “May this meditation support peace and ease in my life.” Or, it could be, “May this activity awaken humor and joy in me.” The remaining three to five minutes of your five good minutes are devoted to a specific exercise or activity. This book takes more than one approach. You don’t have to like or even try all the exercises in this book. Feel free to work with the ones that speak to you. But you might also benefit from experimenting with things that do not initially appeal to you. Try to explore!

To review, here are the three easy steps to your five good minutes: establish presence through mindful breathing, set your intention, and then do the exercise or activity you have chosen wholeheartedly.

Many of these exercises will invite you directly to breathe mindfully and to set your intention before moving to the remaining instructions. Others will not refer directly to attention and intention before giving the exercise instructions.

Even if it is not suggested directly, it would be a good idea for you to breathe mindfully for a few breaths and to set an intention before you do any of the exercises in this book.

To appreciate the power of attention and intention, you might even experiment by doing the same exercise without establishing attention and intention, then repeating it with them. See for yourself how powerful being present and setting intention really are for the experience of five good minutes.

Excerpt from Five Good Minutes®: 100 Morning Practices to Help You Stay Calm and Focused All Day Longby Jeffrey Brantley, MD. and Wendy Millstine, NC.