Clinical hypnotherapy since 2003
Free 10 Minute Session for Fast Relaxation
Take a short pause and press play, then try five simple ways to unwind your mind and body whenever you need to.
Free mindfulness meditation
10 Minute Fast Relaxation
Find a quiet, comfortable place, press play and give your mind and body ten minutes to reset.
For your safety, please don't listen while driving or doing anything that needs your full attention.
Why take a short meditation break?
A short meditation, even just 5 to 10 minutes, can make a real difference to how you feel and work. It calms your mind, sharpens your focus and clears the mental clutter that gets in the way of concentration.
Meditation reduces stress and anxiety and helps you stay present, which supports better decisions and more creativity. Regular short sessions can also boost your energy and emotional resilience, so challenges feel easier to handle.
Taking a brief pause resets your mind, cuts through distractions and helps you get more done, at work and at home.
5 tips for better relaxation
You can use these anywhere, in just a few minutes. Try them alongside your relaxation session.
Breathe slowly and deeply
Breathe in for a count of four, hold for four and breathe out for four. This calms your nervous system and eases stress. If holding your breath feels uncomfortable, simply leave out the hold.
Try progressive muscle relaxation
Gently tense and then slowly release each muscle group, starting at your toes and working up to your head, to let go of physical tension.
Use visualisation
Close your eyes and picture a peaceful place, like a beach or a forest. Notice the sights, sounds and sensations to carry your mind somewhere calm.
Listen mindfully
Put on soothing music or nature sounds and focus entirely on what you hear, letting your mind move away from stress.
Stretch for a minute
Try a few gentle stretches to relieve muscle tension and boost blood flow, helping your body feel more relaxed and energised.
When stress won't switch off
A few minutes of relaxation helps many people through a busy day. If stress or anxiety is affecting your sleep, work or relationships, working with a clinical hypnotherapist, counsellor or CBT therapist can help you understand what's driving it and find calmer ways to cope.
You can see your therapist in person at our Fareham practice in Hampshire, or online from anywhere in the UK.
Or call free on 0800 970 4776
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Questions about relaxation meditation
Is this relaxation session free?
Yes. You can listen here as often as you like, or download it to listen offline, with nothing to sign up for. For more sessions, take a look at our hypnosis downloads.
How long is the session?
It's a 10 minute session, so it's easy to fit into a lunch break, a pause between tasks or a quiet moment at the end of the day.
Is meditation the same as hypnosis?
Both use a calm, focused state. Meditation guides you to notice your thoughts and let tension go, while hypnosis uses that relaxed state to help you take on new, helpful suggestions. Both can help you feel calmer.
Is it safe to listen to?
Relaxation and meditation are natural states, and you stay in control throughout. Never listen while driving or doing anything that needs your full attention. If you have a medical or mental health condition and aren't sure whether this is right for you, check with your GP first.
What if I need more support with stress or anxiety?
If stress or anxiety is affecting your daily life, one to one hypnotherapy, counselling or CBT can help you work on the cause, not just the symptoms.