Introduction: Calm Your Mind in Under 5 Minutes: Stress Relieving Meditation

Life is stressful. Some days you might be feeling like everything that could go wrong has gone wrong. If this sounds familiar and you are looking for a simple and easy exercise to destress, no matter where you are or what you are doing, you are in the right place. This exercise can be done in as little as 5 minutes and our instructions are tailored towards the busy and stressed individual.

There is a misconception that you need a certain environment, location and attire to meditate. Of course a quiet space and comfortable clothes would be ideal, but once you are familiar with this meditation it can be done literally anywhere and at any time. These instructions will show you how to perform this stress relieving exercise in an ideal environment, however please do not limit yourself to these factors. Keep in mind that meditation is about self improvement and reflection, and that it comes with practice. Numerous studies have shown the benefits and positive outcomes from continued usage.

*Please read through all the instructions before starting*
Part 1: Prep

  1. Find a quiet space
  2. Write down how you feel
    • Talk about your current stressors and why you are stressed (set these notes aside for later)
  3. Get comfortable
    • Ideally you will sit on the ground, however sitting in a chair, standing or even laying down works as well
  4. Straighten your back
    • Imagine a pole, starting in the ground, going up your spine and out through the top of your head. This visualization makes sitting up straight very easy, and is helpful for the rest of the practice
  5. Set a alarm on your phone for however long you plan on meditating (we recommend meditating for about 5 minutes for beginners and about 10 minutes for experienced meditators)

* Start with your eyes open and fixed on a still object or wall to help maintain your focus. Refer to the breathing directions below to familiarize yourself with the rhythm of breathing for this meditation.

Part 2: Breathing

  1. Take a deep breath in through your mouth, then slowly exhale through your mouth
  2. Take a deep breath in through your nose, then slowly exhale through your nose
  3. Take a deep breath in through your nose, then slowly exhale through your mouth
  4. Take a deep breath in through your mouth, then slowly exhale through your nose

*Repeat these steps until you are comfortable doing so with your eyes closed

*Important factors to keep in mind:

  • Focus on your breath
  • Do your best to clear your mind

- It helps to focus very hard on the breathing exercises and just think of nothing

  • It’s okay to get distracted, just bring your focus back to your breathing

Part 3: Wrap it Up

  1. When your alarm goes off, slowly open your eyes and check in with yourself
  • How are you feeling?
  • Do you notice any changes?
  • Was this hard? If yes, try meditating for less time. If it was easy, try meditating for a longer time period.

*Write down the answers to your questions, tracking the effect of this

Hopefully this practice had a positive and calming effect on you!


  • A quiet space
  • A timer (phone or watch)