Exhale: A 10-Minute Meditation & Journaling Practice to Release Stress
Let go of tension and return to calm—one mindful breath and one written word at a time.
Exhale is a simple yet powerful daily practice that helps you release stress, reset your nervous system, and feel more grounded—all in just 10 minutes. With 5 minutes of guided journaling followed by 5 minutes of soothing meditation, this program offers you a gentle pause from the pressure of everyday life.
What’s Inside:
5 minutes of mindful journaling
Clear mental clutter and explore what’s weighing on you with calming prompts designed to ease emotional overload.5 minutes of guided meditation
Allow your mind and body to settle through a guided grounding meditation.
Perfect For:
Releasing daily stress, anxiety, and overwhelm
Creating a quick yet effective self-care ritual
Starting or ending your day with intention and calm
Cultivating emotional awareness and inner peace
Why It Works
Journaling allows you to process emotions and gain perspective, while meditation soothes your nervous system and brings you back to centre. Together, they create a complete stress-release cycle—mental, emotional, and physical—in just 10 focused minutes.
Take 10 minutes to breathe, write, and let go.
Download Exhale: A 10-Minute Meditation & Journaling Practice to Release Stress and experience a calmer, clearer you—starting today.
Find out how to use The 10-minute Meditation Reset and read the guide to your reset.
Listen to a sample
The 10-Minute Meditation Reset will help you create a peaceful and appreciative mindset, giving you tools to feel calm and make positive changes to your mindset, changing the way you look at the world by setting an intention for your day so you can look at the day ahead a little differently.
Designed to complement and work alongside your evening hypnosis, or as a stand-alone practice.
Imagine starting your day feeling confident in your ability to stay grounded, and looking forward to the day ahead.
Imagine knowing that even during challenges, you have a 10-minute solution to centre yourself, restore peace of mind, and take control of your mindset.
You can:
Start your day feeling calm and at ease
Reset your mindset
Relax and look forward to your day
Order now and get immediate access to the 7-day journal and accompanying mp3 guided meditation audio.
All materials are available to download instantly
Re-use the PDF journal as many times as you want, the prompts are designed to repeat each week
A journal for curating the day you want to have.
In just 10 minutes, you can design your day. Instead of a “to-do” list, think of it as a “to-be” list. This beautifully designed journal is available instantly for you to download and begin using. With simple instructions and prompts to enable you to set your intentions using affirmations, focus on what’s been good and plan what you want from the day ahead.
The journal can be printed out and completed by hand, or you can type directly in the PDF. You can go through the 7-day cycle as often as you like, the prompts have been designed to be reused. Simply use or reprint a new, blank copy of the PDF to work with each week.
Guided meditation for melt away stress
Designed to be used after your journal and before stepping out into the world.
When you develop a daily practice of going within you will find the oasis of ease and space that is yours and always with you.
In just 10 minutes you can immerse yourself in your very own private inner resource of peace and wellbeing. This is a place that you can access every day, not just during your meditation.
By listening for just 10 minutes a day you will be able to tap into the life-changing resource that is already within you.
Questions?
Is this suitable for any meditation experience level?
Yes. The 10-minute Meditation Reset is suitable for all experience levels. It can be used on its own, incorporated into an existing meditation routine, and/or used alongside an evening hypnosis practice.
I struggle to turn off my thoughts. Will this still work for me?
A common misconception about meditation is that you should empty your mind of all thoughts. The truth is, that isn’t possible for anyone, and the thoughts are an integral part of the process. This guided meditation is one of the easiest ways to get started. My voice will guide you and give you something to focus if your thoughts begin to wander.
How will I access the meditation and journal?
You will receive a secure link to the file lasting 24 hours after the first download. You don’t need to download any special apps, simply click the link and download to a device of your choosing.
Do I need to use headphones to listen to the meditations?
I recommend using headphones or earbuds as this creates a more immersive experience and helps remove distractions from the environment. However, headphones are not necessary.
Do you have a refund policy?
Because this is a fully downloadable product, there are no refunds.
I already use your hypnosis at-home audios. Should I use the 10-Minute Meditation Reset as well?
The Meditation Reset has been designed to complement your hypnosis program.
What is the difference between hypnosis and guided meditation?
That’s a great question and it’s a subtle but significant difference. Think of hypnosis a bit like going to a spa and meditation like going to the gym. Hypnosis allows you to drift off and let the suggestions work with your subconscious mind, while meditation is the art of paying attention and engaging the conscious parts of your brain. Both however activate the parasympathetic nervous system and allow you to experience a healing restful state.
I still have some questions, how do I get in touch with you?
I’m happy to answer any additional questions you have! Please email judi@judiquirke.com and I will get back to you as soon as I can.
Music tracks credit:
The Temple Gardens by Christopher Lloyd Clarke. Licensed by Enlightened Audio
