Welcome to your Destress in 10 Minutes or Less Bundle

These resources were designed to help you release stress, tension and anxiety from your mind, body and spirit. All in 10 minutes or less.

To do this, I’ve put together a series of simple practices you can use to activate your parasympathetic nervous system (PNS), causing a noticeable relaxation response and reprieve from your day to day stress.

Even better, these tools can largely be used anytime, anywhere. You can mix and match these practices to create a longer, more holisitic stress relief practice, or grab a few minutes of peace when you need it most.

An important note: I believe deeply that you are your best healer, and the best judge of what is correct for you. Take the parts of these practices that serve you, that resonate. Leave the rest. You’ll practice a variety of breath techniques, mindfulness tools, meditation and somatic practices. I hope they support you.

MIND | Somatic Journaling Mini-Practice

Somatic Journaling is a guided practice I created to help process regular mental, physical, emotional stress, as well as support trauma work and manifestation practices. In short, it’s a powerful multi-tool to have in your back pocket.

This guided practice is a bite-sized version of the full Somatic Journaling process. To begin, all you’ll need is some paper and something to write with.

If you prefer written instructions, read on.

Start stream of consciousness writing on the prompt, what’s present right now? What’s making me anxious? What feels stressful?

The only rule is to keep pen to paper. Even if you write “I don’t know” the whole time, keep writing. The key to stream of consciousness writing is to let it be just that - a flow of your thoguhts onto the page. No edits, no judgement.

After a few minutes or when you feel you’ve gotten it all out, move onto the prompt, where do I feel this in my body? Where is there anxiety, stress, tension?

You can write about this stream of consciousness, or simply reflect on it with a body scan.

To close your practice, focus on the place(s) where you feel tension. Take a deep breath on, as you do squeezing every muscle in your body. Hold your breath for a moment, then relax every muscle as you exhale. Take three to five more breaths just like that, then open your eyes and come back to your day.

BODY | Yin Yoga Guided Rest Practice

Yin Yoga is a practice that combines the wisdom of Traditional Chinese Medicine, Yoga Asana and Martial Arts. It is as simple as it is powerful, and in this guided rest practice you’ll hold a Yin Yoga pose and give your body the chance for some deep rest.

If you prefer written instructions, read on.

Set yourself up near a wall, and grab anything you need to be comfortable (i.e. socks, a yat mat, blanket, etc.). Slide your hips close to the baseboard of the wall, then lay down as you kick your legs up the wall.

Take your time getting settled. Get out any wiggles or fidgets, then find a comfortable position with your legs up the wall. You can bend your knees a little, or bend them enough to place the soles of your feet on the wall.

Once your legs are set up, take a moment to ask yourself what you need most right now: more heart opening and self-compassion, or more grounding energy.

For more self compassion, reach your arms out to either side like wings, then turn your palms up to the ceiling.

For more grounding energy, bring one hand onto your belly, one onto your chest.

Close your eyes or soften your gaze, then focus on your breath. In through your nose, out through your mouth.

Rest here for 3-5 minutes, or more if you like and you have the time. Avoid setting a timer, so you don’t startle yourself. When you feel complete, gently wiggle your fingers and toes, slowly help yourself up to sit, then return to the rest of your day.

SPIRIT | Crown Chakra Meditation

This simple meditation combines a breath practice with stillness and focus. Even 60 seconds of this practice can help, and it can be done with your eyes open or closed. Save this practice for whenever you need a quick moment of feeling calm and connected.

If you prefer written instructions, read on.

To begin, set yourself up with your back supported and your head free. Let your hands rest comfortably in your lap. Close your eyes or soften your gaze, then bring your focus between your eyebrows, toward the top of your head.

Sit in stillness for a few moments, simply watching your breath. In and out. In and out. In and out.

On your next inhale, breathe in to a count of 4.

Exhale out your mouth to a count of 5.

In for 4, out for 5.

In for 4, out for 6.

In for 4, out for 6.

In for 4, out for 7.

Take a few more cycles of breath like this, exhales longer than your inhales.

Let go of the control of your breath. Notice how you feel. When you’re ready, open your eyes.