Skip to content
soulnitro

Free gift · for subscribers

The5-Minute Reset

An 8-page printable guide and a five-minute instrumental track with soft bell cues, to reset a busy head anywhere.

Next you confirm your signup on the subscribe page. Free, and you can unsubscribe any time.

Now playing

The 5-Minute Reset

00:00Length 05:00

Printable PDF
8 pages
Instrumental MP3
5 min

What you get

One page to read, one track to press play on.

An 8-page printable guide

A US Letter PDF to print at home or read on a screen, with a pocket card to cut out and a one-week tracker.

A 5-minute instrumental MP3

A calm synth soundscape with a soft bell at each step. Instrumental: no voice, no lyrics. Plays on any phone or computer.

The track, step by step

Five steps, five minutes.

Each step starts with a soft bell. A last bell near the end means one more slow breath, then carry on.

  1. Starts at 00:05

    01Settle

    Sit back, feet flat, hands loose. Let the screen rest for a moment.

  2. Starts at 00:45

    02Slow breath

    In through your nose for 4, out through your mouth for 6, at your own pace.

  3. Starts at 02:15

    03Soften

    Drop your shoulders, unclench your jaw, let your eyes go soft.

  4. Starts at 03:20

    04Look far

    Look at the farthest thing you can see and let your eyes rest there.

  5. Starts at 04:15

    05Pick one

    Name the one small thing you will do next, then say a kind sentence to yourself.

Inside the PDF

Page by page.

Eight US Letter pages to print or read on a screen. The write-in lines are there if you want them.

  1. Page p.01

    Cover

    A short, kind pause for a busy head. Five steps, soft bells, no voice.

  2. Page p.02

    How to use it

    Find a spot, press play, follow the bells, carry on. No MP3? A five-minute timer works too.

  3. Page p.03

    The five steps

    Each step with its time on the track, how to make it shorter or longer, and a line for what you noticed.

  4. Page p.04

    Pocket version

    A card to cut out with the five steps in one line each, for a wallet, a bag or your desk.

  5. Page p.05

    Three places to use it

    At your desk, between meetings, before bed or after work, with room to write your own plan.

  6. Page p.06

    One-week tracker

    Tick the days you did a reset. A day with no tick is just a day with no tick.

  7. Page p.07

    When to ask for help

    Rituals are not treatment: when to talk to a professional, and 988 in the US any time.

  8. Page p.08

    About

    What SOULNITRO is, and where to find more short rituals.

How it arrives

Subscribe, and it lands in your inbox.

  1. 01Enter your email here, or go straight to the subscribe page.
  2. 02Finish the short signup there.
  3. 03We email you The 5-Minute Reset: the PDF guide and the MP3 track.
Go to the subscribe page

Next you confirm your signup on the subscribe page. Free, and you can unsubscribe any time.

SOULNITRO shares everyday wellbeing ideas for information only. It is not therapy or medical advice. See our privacy policy.