Relax. Reset. Rebalance.

⏱️ Minute 0:00–1:00 – Settle In

Find a comfortable position—sitting or lying down.Gently close your eyes if you’d like.

Take a moment to just arrive.Let your shoulders drop… unclench your jaw… relax your face.

👉 There’s nothing you need to do right now except be here.

🌬️ Minute 1:00–4:00 – Box Breathing

We’ll begin with a simple breathing pattern to calm your nervous system.

Inhale through your nose for 4 secondsHold for 4 secondsExhale slowly for 4 secondsHold for 4 seconds

Repeat this cycle.

👉 Inhale… 2… 3… 4… hold… 2… 3… 4… exhale… 2… 3… 4… hold… 2… 3… 4…

Let your breath become smooth and steady.

🧠 Minute 4:00–6:00 – Body Awareness

Now bring your attention to your body.

Start at the top of your head…Notice your forehead… your eyes… your jaw…

Move down to your neck and shoulders…Let them soften and release.

Continue scanning down your arms… chest… abdomen…All the way down to your legs and feet.

👉 With every exhale, imagine tension melting away.

🌿 Minute 6:00–9:00 – Mindfulness Practice

Now shift your focus to a single point—your breath.

Feel the air move in through your nose…and out through your mouth or nose.

If your mind wanders (and it will), that’s okay.Simply notice it… and gently bring your attention back to your breath.

👉 No judgment. Just awareness.

You are training your mind to slow down.

🌅 Minute 9:00–10:00 – Reset & Intention

Take a deeper breath in… and a slow breath out.

Gently wiggle your fingers and toes.Place a hand on your chest or your abdomen.

Ask yourself:👉 How do I feel right now compared to when I started?

Set a simple intention for the rest of your day:

• “I choose calm.”

• “I move through today with ease.”

• “I am in control of my response.”

When you’re ready, slowly open your eyes.

✨ Final Note

Even just 10 minutes like this can help:

• Lower stress hormones

• Calm your nervous system

• Improve focus and clarity

👉 Consistency is key—try this daily for the best results.