Short Meditations to Soothe & Connect with Yourself
“Take Five” meditations—each about five minutes long—offer opportunities for a powerful experience in a small amount of time. These short practices are designed to help you pause, reconnect to yourself, and return to presence.
Created in partnership with therapist and mindfulness teacher Katie Dutcher, these meditations invite you to take five minutes to tune inward—building self-awareness, acceptance, and the capacity to meet yourself with kindness and care. Just five minutes can shift your mood, renew your energy, and transform your perspective.
We invite you to Take Five right now—to slow down, breathe, and come back home to yourself.
Soothe & Calm Yourself
Through slow breathing and inviting spaciousness and softness into the body, calm your nervous system, and invite safety and ease.
Utilizing the power of soothing touch combined with comforting sounds, positive affirmations, and visualization, this somatic practice signals safety to the brain and activates the body’s soothing parasympathetic response.
This practice invites you to take yourself on a “sensory vacation” using your five senses, memory, and imagination. This practice is not only enjoyable, it also helps activate the right hemisphere of the brain, which can help provide relief from stress and anxiety.
Connect with Your Internal Experience
What is it like to be you right now? Take time with this inquiry by sensing your breath and curiously exploring the sensations, emotions, and thoughts that are arising in this moment.
Connect with your inner wisdom by spending the time listening inward and sensing how emotions are showing up in your body.
Katie Dutcher is an Associate Marriage and Family Therapist offering therapy for adults, teens, and couples throughout California. She is a teacher of mindfulness and meditation and the host of Flourish & Bloom—a resources library for cultivating mindfulness, self-discovery, and greater well-being. A regular contributor and consultant with Quest for Eternal Sunshine, Katie is a Qualified Teacher of Mindfulness-Based Stress Reduction, a Certified Mindful Outdoors Guide, and is in the process of becoming certified to teach qigong. Receive Katie’s newsletter.
More Tools for Healing
Created in collaboration with Katie Dutcher
Take a Moment
Tiny pauses to be right here, right now can have big results. Our series of micro-meditations—all under two minutes long—invite you to access the calm that is always within you.
Start Your Mindfulness Practice
Practicing mindfulness can help us to focus, be in the present moment, deal with stress skillfully, and develop compassion.
Mindfulness in Nature
When we’re outdoors, it is often easier to slow down and let our attention be captivated by the richness of the present moment.