Just five minutes a day helps you regain control over your mind and your day.
It's as simple as counting from 1-5.
Easy Breathing meditation
5 steps
Sit or lie comfortably
Close your eyes
Inhale through your nose for 4 seconds
Exhale through your mouth for 6 seconds
Repeat for 5 minutes
Tip: If your mind wanders, gently bring it back to your breath. That's part of the practice, not a failure.
Body awareness meditation good for releasing tension
What to do:
Sit or lie down
Take a slow breath
Mentally scan your body from head to toe
Notice tension without trying to fix it
Breathe into any tight areas
Good for: Stress, headaches, muscle tension
Counting breaths meditation
Inhale → count “1”
Exhale → count “2”
Continue up to 10, then start again at 1
If you lose count, calmly restart at 1.
Gratitude meditation - good for mood boosting
What to do:
Take a few slow breaths
Think of 3 things you're grateful for
Sit with each one for a few breaths
These can be very simple (warm coffee, sunlight, a kind friend).
Last and by no means least Guided meditation (no thinking required)
Use a short 5-minute guided meditation on YouTube, Spotify, or an app
How to make it become a habit;
Do it at the same time every day (morning or before bed works well)
Start with just 5 minutes—don't aim for perfection
Missing a day is okay; just resume the next day
Do this for 5 days and tell me how you feel?
Whether you're looking to reduce stress, improve focus, sleep better, or manage emotions
and I can suggest a custom 5-minute routine just for you.
If you would like me to Taylor make your daily meditation contact me to book your one to one session.
Have a wonderful week and contact me if you have any questions about my CBT hypnotherapy practice in Borehamwood and Zoom - Worldwide
www.jo@jobarnett.com
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