The 10-Minute Reset: A Quick Guide for Overwhelm
Below is a quick exercise to help your body and mind slow down when things feel overwhelming.
Sometimes our minds race, our bodies feel tense, or emotions start building faster than we can process them. This short Moonstone Wellness reset is designed to help you pause, reconnect with the present moment, and give your nervous system a chance to settle.
You don’t need anything special to do this exercise. Just a few quiet minutes.
Step 1: Pause and Orient (1 minute)
Look around the space you are in.
Name quietly to yourself:
• 5 things you can see
• 4 things you can physically feel (chair, clothing, floor beneath your feet)
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste
Take a slow breath while noticing your surroundings.
Right now, in this moment, you are here and safe.
Step 2: Slow the Breath (2 minutes)
Place one hand on your chest or stomach.
Try this breathing pattern:
• Inhale slowly through your nose for 4 seconds
• Pause for 4 seconds
• Exhale slowly through your mouth for 8 seconds
Repeat this about 6–8 times.
Longer exhales signal the body to begin calming the stress response.
Step 3: Check in With Your Body (3 minutes)
Take a moment to gently scan your body from head to toe.
Ask yourself:
• Where am I holding tension right now?
• Are my shoulders tight?
• Is my jaw clenched?
• Is my stomach tight?
Choose one place in your body and intentionally soften or relax that area.
You might roll your shoulders, stretch your neck, or simply release tension as you exhale.
Your body often holds the stress your mind is still trying to understand-
pausing to notice it is the first step toward releasing it.
Step 4: Ground Your Mind (2 minutes)
Now bring your attention to the present moment again.
Complete these sentences:
Right now I am feeling…
Right now my body needs…
One small thing that might help me in this moment…
Remember: emotions move and shift. You do not have to solve everything right now.
Step 5: A Gentle Reframe (2 minutes)
Ask yourself:
What would I say to a close friend who was feeling this way?
Write that in your journal or on a sheet of paper.
Now read those words again, but imagine saying them to yourself.
Learning to speak to yourself with the same compassion you offer others can
gently shift the way your mind responds to difficult moments.
Before You Move On
Take one final slow breath.
Notice if anything in your body feels even slightly different than when you started.
Small shifts matter.
You can return to this reset anytime your thoughts feel crowded, your emotions feel intense, or you simply need a moment to pause.
This exercise is based on grounding and regulation techniques often used in therapy.
While it can be helpful for many people, it is not a substitute for working with a licensed mental health professional.
Moonstone Wellness
Laramie, Wyoming
