5-Minute Instant Chill

When your mind is racing and the body feels tense and stressed, this practice will help you shift into instant calm and create more harmony in the nervous system. Use this practice anytime you want to release stress and tension. Once you learn the practice, it's safe to use on your own, while waiting in line at the grocery store, or even in meetings at work.

Transcript

This practice will help you rebalance in the moment. It will help you create more harmony in your nervous system and release any tension or stress that's come up in the moment. I'm Alexis Pierce and this is one of my favorite practices to calm myself anytime I need. Taking a big breath in through the nose and out through the mouth. Let's follow that up with another one, Breathing in through the nose. And out through the mouth. And then I'd like you to start breathing in and out through the nose if possible. Do your best. There's no need to strain or add any additional tension. But breathing in and out through the nose as possible. Allowing the breath to come into its natural rhythm, Which may be arrhythmic or sporadic. That's normal. Just paying attention. There's no need to change the breath. There's no need to deepen it. Just allowing the breath to settle into its own natural rhythm in and out through the nose. And on your next exhale, I'd like for you to get really curious. Let's follow along the full length of that exhale, As if we could trace it, Following the entire length of the exhale. Allowing the inhale to happen naturally, Allow it to happen in the background of your awareness. And with the next exhale, Follow along with full attentiveness. Get really curious. You may have a visualization that goes with it, Perhaps walking along a path, Allowing your mind to travel the full length of the exhale. The inhale happens naturally, Allowing it to move in the background of your awareness while you stay focused on the exhale. Curious Curious about its length. Curious about how deep it ends in the body. Curious about where you feel it the most in the body. Following along to the full length of the exhale. And now getting curious about the very end of the exhale. There may be a pause. Perhaps the inhale comes right away. Allowing your awareness to travel the full length of the exhale, And then just beyond, Noticing, Is there a pause? How long is the pause? What's the pause feel like? When does the inhale come? Getting really curious. The inhale happens in the background of the awareness and following the full length of the exhale in your mind. And after your next exhale, We'll release the practice. Release the practice, Allowing the awareness to soften. And noticing, How do you feel? What's changed? Maybe nothing, Maybe a lot. Tuning in to your experience in this moment. What's the quality of your thoughts? Are they racing? Are they calmer? Tuning in to the quality of your emotions. Do you feel more uplifted? Do you feel more peaceful? And tuning in to the quality of the body. Noticing if you have any physical sensations that are different than when you started the practice. This tool is your tool to use to help yourself in any moment that you need it. And so becoming aware of how it impacts you, How it affects you, So that you can use it when you need it to create the way of being in yourself that you desire. Let's take one more big breath in through the nose. And out through the mouth, Thanking yourself for the time that you dedicated to your practice and to yourself. And enjoying the rest of your day.