3-Minute Mindful Break For Stress Relief

I invite you to take a mindful pause with this short, 3-minute grounding meditation. This practice is to support you to check in with your body and breath, release tension, and regulate your nervous system at any time during the day. You may even like to set a daily reminder to return to this track throughout your day for short practices.

Background music: "Magic in 528" by Chris Collins, licensed from indiemusicbox.

Transcript

Wherever you are. Beginning to allow yourself three minutes of rest. Arriving into this place that you are sitting or lying. Gently connecting with your breath. Simply becoming aware of its natural rhythm. Noticing if you are breathing into your chest or your belly. Allowing your breath to slow down and deepen. Settling into your connection to the chair or ground beneath you. Taking awareness of your jaw. Perhaps softening your jaw slightly. And allowing your teeth to unclench. Turning towards your shoulders. And noticing if your shoulders can gently drop a little further from your ears. Becoming aware of your hands. Perhaps allowing them to unclench a little further. You may like to ask yourself. Is there anything I need right now? Trusting the first thing that comes to your mind and body. That may be to hydrate. To rest. Needing some movement, Needing a quick stretch. It could be connecting with a loved one. And can you make space for yourself to follow through with what you need right now? Gently reconnect with the space around you. Becoming aware of what you can see. And heal. Your natural breath. The connection to the ground or chair beneath you. Then please know that you are welcome to come back to this quick recentering whenever you need. Take care