The 10-Minute Evening Reset

As the sun dips below the horizon, the gentle hum of the day fades into a quiet evening. Imagine you're sitting in a cozy room, the kind where the walls are soft and the air is still. The only sound is the distant chirping of crickets. This is your moment to reset.

Step 1: Find Your Space

Choose a quiet spot where you won't be disturbed. It can be a chair, a cushion on the floor, or even a bed. Sit or lie down comfortably, allowing your body to settle into a natural position.

Step 2: Close Your Eyes

Gently close your eyes. Take a deep breath in, filling your lungs with air, and exhale slowly, releasing any tension. As you breathe out, imagine the weight of the day leaving your body with each breath.

Step 3: Focus on Your Breath

Bring your attention to your breath. Notice the sensation of air entering and leaving your nostrils. Feel the rise and fall of your chest or the gentle flutter of your abdomen. If your mind wanders, gently bring your focus back to your breath.

Step 4: Scan Your Body

Start at your toes and move slowly up through your body. Notice any areas that feel tight or tense. With each breath, allow those areas to relax. Imagine your body becoming heavier and more relaxed with each passing moment.

Step 5: Let Go of Thoughts

As you continue to breathe deeply, let go of any thoughts or worries. If they come, simply acknowledge them and let them pass like clouds in the sky. Return your focus to your breath.

Step 6: Gratitude

Take a moment to think of something you're grateful for. It could be a person, a pet, a moment, or even a simple thing like a warm cup of tea. Allow this gratitude to fill your heart and spread throughout your body.

Step 7: Return to the Present

When you're ready, slowly open your eyes. Wiggle your fingers and toes, and take a moment to feel the present. You've just given yourself a 10-minute reset, a moment to reconnect with yourself and the world around you.

Find a quiet place and sit or lie down. Close your eyes and focus on your breath for 60 seconds. Let go of any thoughts and simply be with your breath.

If you would rather practise than read, start with Public speaking fear: 20-minute grounding meditation, on exam day, Meditation for tight shoulders and neck: 12-minute self-compassion session, on the road, Meditation for fear of flying: 12-minute softening session, on a Sunday or Breathing exercises that help during panic, in the order that helps, when you are too tired to try hard. Each one is meditation-length: a few minutes, no account, nothing to install. Or read next: Finding Peace in the Unlikeliest Moments and You don't need to clear your mind to meditate.