Anxiety and Stress Relief: Your 5-Minute Daily Reset
This simple practice engages your Head, Heart, and Hands to quiet racing thoughts, soothe emotions, and restore clarity—helping you weave through your day with calm, peaceful, and authentic presence.
Step One: "Calm" - Massage Your Hands (2 min)
Hand massage activates your "rest and restore" mode, reducing anxiety and stress enhancing mindfulness through touch.
Sit comfortably with an intention for calmness.
Massage both hands thoroughly—palms, fingers, and backs. Notice the sensations.
Whisper "calm" slowly a few times while massaging. Smile at your hands.
When distracted, gently return focus to hand sensations.
After completing both hands, move to step two.
Step Two: "Peaceful" - Heart-Focused Breathing (for about 2 minutes)
Note: Heart-focused breathing creates harmony between your heart, brain, and emotions, reducing anxiety and stress, and increasing calm through deep, mindful breathing.
Close your eyes. Place hands over your heart area. Notice the gentle pressure and temperature.
Focus on your heart. Imagine breath flowing in and out through this area in a slower, deeper rhythm. Smile at your heart.
While maintaining relaxed breathing, recall a specific peaceful experience. Remember where you were, what you did, who you were with, and how you felt.
Once peaceful feelings arise, let go of the story and immerse yourself in the calm feelings of presence for about a minute. Whisper "peaceful" a few times.
When your mind wanders, gently return to your calm feelings. Feelings are the most important part. Savor them.
After completing this practice, proceed to step three.
Step Three: "Present" - Proceed with Presence (for about 1 minute)
Note: This final step uses bilateral stimulation (alternating tapping) to integrate calm and peaceful states into present awareness.
Close your eyes and focus on your calm and peaceful feelings.
Cross your arms over your chest, placing hands on opposite shoulders. Tap rhythmically, alternating between shoulders while whispering "calm, peaceful, present"
Set an intention to carry this state into your daily activities, then open your eyes and smile as you reconnect with your surroundings.
Return to this 5-minute reset whenever you need to restore balance.
Note: The transition from closed to open eyes is crucial for creating lasting change. By intentionally bringing your calm, peaceful presence into your next activity, you make this positive state shift an integrated part of your daily life.
Summary
Insight rarely relieves anxiety and stress. Practice does. Calm. Peaceful. Present. Five minutes daily.
Calm: Massage hands mindfully. Smile. Return to physical sensations when distracted. Slowly whisper "calm" to anchor your experience.
Peaceful: Hands over heart, breathe deeply. Smile. Recall a peaceful experience. Whisper "peaceful" while focusing on heart area sensations.
Present: Cross arms, hands on opposite shoulders. Tap rhythmically while whispering "calm, peaceful present." Open eyes mindfully, smile, and express your calm and peaceful Self.
Practice three times daily for one week, then once or twice daily. Always use when first noticing anxiety or stress.