An extended 9 minute guided relaxation with countdown technique

An extended 9 minute guided relaxation with countdown technique 

The exercise incorporates a structured countdown technique, which you may recognise from hypnotherapy-inspired practices. Countdowns are effective because they give the mind something simple and rhythmic to follow, helping shift attention away from everyday thoughts and into a more focused, restful state.

10 Minutes to Rest, Regulate, and Reconnect

In the middle of busy days and overstimulated nervous systems, giving yourself just 10 minutes to slow down is more than self-care, it’s the chance to build new neural pathways, make future regulation easier and increase resilience to future stress.

When we drop into deeper relaxation, we begin shifting from survival mode (fight, flight, freeze) into a more regulated state. This not only feels calmer in the moment, it has cumulative benefits over time.

This 10-minute practice offers your system a chance to settle, gently and without pressure. You don’t have to do it perfectly. You just have to show up.