Press pause on stress - a quick 5-minute meditation for instant relief

We’ve all been there - heart racing, mind buzzing, unable to slow down the constant stream of anxious thoughts. Whether it’s a result of hormonal changes, life’s daily stresses, or just feeling overwhelmed, anxiety has a way of sneaking in and taking over. But you don’t need an hour-long meditation session to feel a little relief. In fact, you only need five minutes.

Here’s a short, simple meditation you can do anytime, anywhere. Whether you’re feeling anxious before bed, or you’re trying to find a moment of calm during a busy day, this practice can help ground you, ease the tension, and create some mental space.

Step 1: settle in

First, find a comfortable, quiet space. You don’t need a fancy setup - a chair, the sofa, or even lying in bed will work. Sit or lie in a way that feels relaxed but alert. If you’re sitting, let your feet rest flat on the ground and your hands gently fall into your lap or onto your knees. If you’re lying down, rest your arms by your sides.

Take a moment to close your eyes or soften your gaze. Allow your shoulders to relax, and let your body sink into the surface beneath you.

Step 2: take a deep breath

Start by taking a deep breath in through your nose. Hold it for a second, then slowly exhale through your mouth. Let out a long, steady breath. Do this two more times, each time allowing your body to relax a little more.

Now, let your breathing return to a natural rhythm. Breathe in through your nose and out through your nose, noticing the sensation of the air as it moves in and out of your body.

Step 3: focus on your breath

As you continue breathing naturally, bring your attention to the feeling of your breath. Notice how it feels as the air enters your nostrils, how your chest or belly rises on the inhale, and how your body softens on the exhale.

Don’t try to control your breathing—just observe it. If your mind starts to wander, and it probably will, gently bring your attention back to the breath. Don’t worry about clearing your mind entirely; the goal here is to simply notice your breath and come back to it whenever distractions arise.

Step 4: release tension

As you breathe, start to bring awareness to your body. Notice any areas where you’re holding tension - your jaw, your shoulders, your neck, maybe even your back. With each exhale, imagine releasing that tension. Picture the stress melting away as you breathe out, softening those tight spots.

On your next inhale, breathe in calmness, and on the exhale, let go of any worries or anxiety you’re carrying. Repeat this for several breaths: inhale peace, exhale tension.

Step 5: ground yourself in the moment

Now that your body is more relaxed, take a moment to ground yourself in the present. Feel your feet against the floor or your body resting against the chair or bed. Notice the weight of your body pressing down, fully supported by whatever is beneath you.

If you’re feeling anxious, remind yourself that in this moment, right here and now, you are safe. Let that thought settle in as you continue to breathe gently, focusing on the present, letting go of the need to worry about the future or dwell on the past.

Step 6: close with gratitude

Before you finish, bring to mind something you're grateful for in this moment. It doesn’t have to be big - maybe it’s the quiet around you, the comfort of a warm blanket, or the fact that you’ve taken these few minutes for yourself.

When you’re ready, gently open your eyes and take a deep breath in. Feel a sense of gratitude for this moment of calm you’ve created.

That’s it - just five minutes to reset your mind and ease the weight of anxiety. This practice is here for you whenever you need it, whether you’re in the middle of a stressful day or just need a moment of peace before you sleep.

Take these few minutes for yourself, as often as you can. You deserve it.