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©2019 by Melissa Campbell

  • Melissa Campbell

De-Stress in minutes!

Updated: Dec 23, 2019



Want to get the stress-busting benefits of meditation, even when time isn’t on your side?


A lot of people are put off by the idea of meditation because they believe that it’s too time-consuming or complicated and although it can sound counterintuitive when you are busy and have too much to do, slowing down really is the answer.


Take 5 with this short but effective stress busting technique.


Find somewhere comfortable, private and where you won’t be disturbed

  • Close your eyes and let your body begin to soften. Focus on softening and releasing the muscles around the face, neck, back and shoulders

  • Breathe deeply from your belly and focus on lengthening your exhalations

  • Each time you exhale, visualise that you are breathing out any tension.  Feel it draining from your body

  • Keep a soft focus on the breath and start to recite this mantra with each inhalation and exhalation

  • As you inhale say to yourself, ‘Breathing in I am calm'

  • As you exhale, say 'Breathing out I am relaxing'

  • When a thought pops into your mind, acknowledge it and let it float off, before bringing your focus back to the breath and your mantra

  • It’s less about thinking of nothing and much more about returning your mind to the present each time.

  • Don’t get too hung up on whether it’s going “right” … just go with it.

This mini-meditation can help you to begin to manage stress in a healthier way and if practiced regularly, it will actually help to build resistant to everyday stresses. Try it and see!

You can literally do this for a minute if you just use the mantra and breath. It can, therefore, be practiced anyway, in a queue, at your desk, in the toilet, the car and even before you go to sleep at night.


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