Why this guide exists

Life gets loud. Bodies hold the score. You deserve a practice that is kind and doable. These short practices help you reduce stress, respond instead of react, and build inner safety. Start with five minutes. Add more when it feels right.

What you can expect

Lower daily stress

Settle your system and build a steadier baseline.

Sharper focus

Train attention so you can choose your next move.

Better mood

Lift presence and warmth toward yourself and others.

Clear self awareness

Notice triggers and choose safer responses.

Try a ninety second reset

  • Three four breath inhale three, hold one, exhale four. Repeat six times.
  • Hand to belly feel the rise and fall. Count ten breaths.
  • Name and normalize say what is here. Then say I can start again.

Your five minute session

  1. Pick a kind setup

    • Quiet corner or a short walk. Chair or cushion works.
    • Support your back. Soft gaze or closed eyes.

  2. Set a short timer

    • Five minutes to start. Consistency beats length.
    • Anchor to a habit like coffee or bedtime.

  3. Choose an anchor

    • Breath at the nose or belly. Or the soles of your feet.
    • When the mind wanders, notice and return.

  4. End with care

    • Place a hand on heart or belly. Thank yourself.
    • Write one sentence about what you noticed.

If sitting feels hard

  • Try a body scan while standing or lying down.
  • Use open eyes and a gentle visual anchor like a candle or plant.
  • Walk slowly and feel each step from heel to toe.
  • Switch to guided audio so you are not alone with silence.
  • If big feelings arrive, pause and ground. Water, fresh air, movement.

Make it yours

Your goal

Pick one reason. Less stress. Better sleep. Clearer focus.

Your style

Mindfulness. Loving kindness. Body scan. Guided. Rotate as needed.

Your friction

Name the blocker. Shorten time. Change posture. Pair with music.

Common techniques
Mindfulness

Rest attention on breath or body. When thoughts pull you away, notice and return. Clouds in the sky. Nothing to fix.

Loving kindness

Offer phrases of goodwill. May I be safe. May I be healthy. Extend to others when you feel ready.

Body scan

Move attention through the body from toes to crown. Notice sensation without changing it. Helpful for sleep and pain.

Guided

Follow an audio guide for structure and support. Good for beginners and sensitive systems.

Begin today in five minutes

Pick one technique and try it now. Show up for five minutes. Tomorrow repeat.

Get the seven day starter

Prefer guided

Press play for a short practice recorded by Jillian.

Seven day meditation starter

Download a printable tracker and five minute scripts. Day by day text prompts keep you on track.

Download the PDF Book a free consult

What clients say

Five minutes felt tiny and it rewired my mornings. I react less and recover faster.
Coaching client
The walking version finally made meditation possible for me.
Healthcare professional
I used the phrases from loving kindness during a tough week. It softened everything.
Parent and caregiver