The Five-Minute Reset: Release, Restore & Renew

In this five-minute guided meditation, Dr. Deonne invites you to pause, release what’s heavy, and return to calm. Through mindful breathing, gentle body awareness, and soothing imagery, you’ll reconnect with your inner steadiness and renew your energy. This short reset is perfect for moments when life feels scattered — helping you let go, restore balance, and remember your natural state of peace.

Transcript

Hi,

I'm Dr.

Jian,

And welcome to your five-minute reset,

A moment to pause,

Breathe,

And come home to yourself.

You've given yourself these few minutes to slow down,

Release what's heavy,

And reconnect with what truly matters.

Take a deep breath in through your nose,

And exhale slowly through your mouth.

Feel your body begin to settle.

Let's do that again,

This time breathing in calm,

And exhaling release.

Let your shoulders drop a little more,

And a third and final time.

Inhale peace,

And exhale anything that no longer serves you.

Notice how each breath carries you deeper into stillness.

Now allow your breath to soften,

Finding its own natural rhythm,

Steady,

Kind,

And enough.

Bring your attention to your body,

Noticing where you're holding tension or tightness.

Start at the crown of your head,

And feel your awareness gently move downward.

Soften your forehead,

And the space around your eyes.

Unclench your jaw,

Let your shoulders drop away from your ears,

Feel the breath travel down your arms,

And into your hands.

Notice your chest rising and falling with ease.

Soften your belly,

Let your hips grow heavy,

Supported beneath you.

Find the steadiness of your legs,

The grounding of your feet connecting you to the earth.

With each exhale,

Imagine releasing more of what you don't need.

Your whole body begins to settle,

Anchored,

Open,

And at peace.

You are safe here.

You are supported.

Now imagine a soft golden light at the center of your chest,

Warm and steady like a small sunrise within.

With each breath that light expands,

Gently filling your body with ease and clarity.

As it grows,

It melts away distraction,

Noise,

And stress,

Until only peace remains.

Let this light remind you of who you truly are,

Calm,

Capable,

And whole.

Repeat silently or out loud,

I release what's not mine to carry.

I return to calm.

I am centered,

Clear,

And at peace.

Take one final deep breath,

Inhaling a new energy,

And exhaling gratitude for this moment of reset.

When you're ready,

Gently open your eyes or lift your gaze.

Carrying this sense of calm and clarity into the rest of your day.