• Penny Kay

The 5-minute stress-busting mind workout

Harness the power of meditation & positive thought to reduce stress with this simple 5 minute mind workout. Plus a couple of minutes to prepare yourself!



Step 1

Really LOOK at this image. Think about what it means to you.


The first signs of Spring growth are appearing right now in gardens, fields, parks and all over our towns, cities, and countryside.


You may have witnessed this yourself on an trip out of doors in the last few days. Or perhaps due to the difficult and challenging times we are living in right now you are not able to get out. Study the image and consider what word comes to your mind? Spend a moment to think about it and jot down what comes into your head.


Our ideas are listed below to give you a head start!


Beginnings - birth, creation, dawn, starting point, origin, rise, day one.


Earth - globe, planet, creation, universe, sphere, world.


Green - fresh, growing, budding, ecological, biodegradable, eco-friendly.


Growth - advancement, expansion, improvement, increase, cultivation, crop, evolution, unfolding.


Life - activity, growth, being, breath, essence, vitality, zest, longevity, survival.


Step 2

Grab a timer, stopwatch, or clock. You will need this if you only have 5 minutes to spare. But it is optional.


Step 3

Find somewhere comfortable to be. This can be seated (comfy chairs work well), cross legged on the floor, or laying down (try Yoga “Corpse Pose”). It’s best if you do not have any distractions so see if you can get these 5 minutes alone.


Step 4

Select the word that resonates best with how you are feeling today. This can be your word or one from the list above. Study the picture and when you are ready, close your eyes, keeping the picture firmly in your mind’s eye and the word firmly in your thoughts.


Step 5

  1. Breathe in slowly and Breathe out slowly. Allow your breaths to come naturally. Keep Breathing.

  2. Focus on your image. If you lose sight of it, don’t worry. Just bring the image back into your minds eye and keep it there.

  3. Think of your word and allow your mind to play with it, explore all the positive connections your mind naturally makes. If negative thoughts creep in, let them go and put your focus back to your chosen word.

  4. Your mind may wander during this process. This is normal. Keep Calm. Keep Breathing. Bring your image back. Bring your word back.

  5. Relax your body, relax your limbs, relax your neck, relax your head, relax your eyes.

  6. Continue for 5 minutes.

Step 6

Consider how you are feeling now. You may be feeling lighter, more relaxed, peaceful, excited, challenged or a myriad of other things.


Whatever the outcome, you have just completed 5 minutes work on your well-being. Don’t forget to try again tomorrow!


The benefits of meditation and positive thought may include: · Better coping skills during times of stress. · Lower stress levels. · Improved psychological and physical well-being. · Lower rates of depression.




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