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How To Clear Your Mind in 1 Minute

Series 2: Part 2 of 10 – Mental Health & Resilience

A Johns Hopkins University meta-analysis found that meditation helps reduce anxiety, depression—even physical pain.

When I was younger, my mind would often race before big meetings or presentations. Preparation helped—but so did this little ritual:
💧 Splash cold water on my face
🦘 Jump on the spot a few times
🗣️ Say to myself: “You got this”

When I returned, I felt calmer, clearer, and more in control.

Here are 3 ways to reset your mind in under 60 seconds:

🫁 Breathe in for 4, hold for 4, out for 6 (Repeat 4x)

🧘‍♂️ Silently repeat a calming phrase: “I am strong” or “I am well”

🪑 Notice your senses—like the feel of the chair beneath you

It’s not magic. It’s mindfulness in action.
You got this.

Tag someone who needs to hear this—and stay tuned for Part 3.

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