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Find Your Calm in 5 Minutes: A Gentle Reset for Busy Minds
- Jessicah Walker Herche, PhD, HSPP
- Aug 4
- 3 min read
Updated: Oct 9
Life doesn’t slow down just because we need a moment to breathe. Between responsibilities, relationships, and the constant noise of our hyperconnected world, our nervous system rarely gets a break. Many of us wait for the “perfect” moment to recharge—a long weekend, a quiet evening, or an extended vacation—but often, those moments don’t come soon enough.
That’s why I created the 5-Minute Reset, a guided meditation designed to help you pause, breathe, and reconnect with yourself—right in the middle of your busy day.
Why a Five-Minute Reset Matters
Our minds love to tell us that big relief requires big changes: an hour-long yoga class, a silent retreat, or overhauling our schedules. Small, intentional pauses can make a meaningful difference in lowering stress and regulating our emotions.
Just a few mindful breaths can:
✔ Soften anxiety and racing thoughts
✔ Release muscle tension and emotional overwhelm
✔ Help you feel grounded and present in your body
✔ Reconnect you with your inner calm and strength
This is what the 5-Minute Reset was created for—quick, practical, and deeply restorative.
What You’ll Experience
This guided meditation invites you to:
Settle into stillness with simple breath awareness
Release tension you’ve been carrying in your body and mind
Return to your center, bringing scattered energy home
Offer yourself compassion, replacing harsh inner chatter with kindness
Whether you read the script slowly or listen to the audio version, these moments are for you—a soft landing spot in the middle of your day.
How to Use It
You don’t need special equipment, a candlelit room, or even complete silence (though you’re welcome to create that space if you can). Simply find a comfortable position, close your eyes if it feels right, and follow along with the words or the recording.
This meditation is perfect for:
Transition moments (before a meeting, after work, or between tasks)
Anxiety spikes when you need quick grounding
Evenings when you want to release the day and soften into rest. For more gentle ways to calm anxiety before bed, read this guide on soothing nighttime anxiety.
The more you practice, the more your body learns that safety and calm are always accessible—even in small windows of time. And if meditation has ever made your anxiety feel worse instead of better, this blog explores why that happens—and what to try instead.
Ready to Try It?
You can access the 5-Minute Reset for free right now. Inside, you’ll find:
A guided audio/video recording for when you want someone to lead you through the experience
A beautiful written script you can read anytime
👉 Access the 5-Minute Reset here and give yourself a few minutes of deep care today.
Because even in a busy life, you deserve moments that are just for you.
Looking for more support with anxiety?
If anxiety feels like it runs the show—stealing your focus, tightening your chest, or making rest feel out of reach—you’re not alone. Therapy can help you understand your anxiety, reconnect with your body, and build sustainable tools for relief. At Cadence Psychology Studio—located in Fishers & Carmel, IN and online—we specialize in helping high-achieving, emotionally attuned individuals move from overwhelm to steadiness. Explore therapy for anxiety with us.
Disclaimer: The information provided on this blog is for educational purposes only and is not intended to replace professional psychological care, professional medical advice, diagnosis, or treatment.
