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Arriving rushed? A short guided meditation can help you settle before a massage, acupuncture or beauty treatment. Here is a simple routine for the waiting room or at home.

From rush to rest

Many of us arrive at an appointment straight from work, traffic or the school run, with our minds still racing. It can take half the session just to unwind. A short meditation before you begin is a simple way to arrive more fully. Whether you are booked in for a massage, acupuncture or a facial at our Lane Cove clinic, these few minutes can set a calmer tone.

Why take a moment first?

Meditation means giving your attention a single, gentle focus. Many people find this helps them feel less hurried and more aware of how their body feels. That awareness can make it easier to tell your therapist where you hold tension. Research into meditation continues, and it is best enjoyed as a relaxation practice alongside care from your GP for any health concern.

The five-minute routine

• Minute one: switch off. Put your phone on airplane mode and tuck it away. Pop in headphones if you are listening to a guided track.
• Minute two: settle. Sit back in your chair with your spine upright and your feet flat on the floor, or lie down if you are at home.
• Minute three: breathe. Take slow, deep breaths through your nose, letting your shoulders drop a little more each time you exhale.
• Minute four: visualise. Imagine a cool, sparkling waterfall rinsing away the day, followed by a soft green light around your heart. In yogic tradition green is linked with the heart chakra and renewal.
• Minute five: let go. Stop trying to do anything. Just breathe and enjoy the feeling of being still.

Bring the calm home

You can use the same routine before bed or on a lunch break. A drop of frankincense or patchouli in a diffuser can make your space feel like a mini retreat. If you have sensitive skin, asthma or are pregnant, choose a scent-free version instead.

A little each day

Short, regular sessions are usually easier to keep up than long, occasional ones. Over time, many people find the practice becomes a small, welcome ritual.