Quick Stress Relief

This 5-minute practice is designed to quickly release stress and bring you back to balance. Natalie guides you through calming wave-like breathing, gentle awareness of your body and mind, and a simple visualization to let tension drift away like clouds in the sky. In just a few minutes, you’ll feel lighter, clearer, and more centered — ready to return to your day with calm and ease.

Transcript

Welcome,

This is Natalie.

In the next five minutes,

I'll guide you through a gentle reset to release stress from your body and quiet your mind.

This is not about pushing away or trying to fix yourself.

It's simply about creating space,

Letting your system soften,

And returning to presence.

Wherever you are,

This short pause can bring relief.

Place one hand on your belly,

One on your chest.

Inhale deeply into your belly,

Letting your belly expand gently,

Feeling the lower hand rise.

Then allow the breath to flow upwards into your ribs,

Feeling them widen to the sides.

And finally,

Let the breath reach your upper chest,

Lifting the hand there.

Exhale slowly,

Releasing from chest,

Ribs,

Then belly,

Like one smooth wave rolling through you,

Rising as you breathe in,

Receding as you breathe out.

Breathe in into your belly,

Then into your ribs,

Then into your upper chest.

Exhale,

Releasing the chest,

The ribs,

And finally the belly.

Continue this wave for two more breaths,

Inhaling ease,

Exhaling tension.

Now gently shrug your shoulders up toward your ears and drop them down with a sigh.

Clench your fists tightly for a moment,

Then release them fully.

Press your toes into the ground,

Then let them soften.

Notice how even small movements invite stress to melt away,

Invite you to come back to the present moment.

Bring awareness to your mind,

Whatever thoughts are crossing,

It is okay.

No need to fix them,

No need to fight them,

Just imagine each thought as a cloud in the sky,

And with every exhale,

A soft wind carries the cloud away.

Your sky becomes clearer,

Lighter,

More open with each breath.

Place your hand gently on your heart,

Whisper silently to yourself,

I am calm,

I am safe,

I am here.

Take one last deep wave breath in,

And exhale fully.

When you're ready,

Open your eyes,

Carrying this calm energy into the rest of your day.

Whenever you wish to quickly release your stress within a couple of minutes,

Feel free to come back to this practice.