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 reset your nervous system at any time during the day. You may even like to set a daily reminder—or multiple reminders—to return to this meditation and take a brief but meaningful break.

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

Transcript

Wherever you are,

Allow yourself 2 minutes of rest.

And connect to your natural breath,

Simply noticing its rhythm and noticing if you are breathing into your chest or your belly.

Can you allow your breath to slow down and deepen,

Taking awareness of your jaw,

Perhaps allowing your jaw to loosen and allow your teeth to unclench.

And allow your shoulders to drop a little further from your ears.

Soften your hands,

Allow them to unclench a little further.

Noticing your connection to the chair or ground beneath you.

You may like to ask yourself,

Is there anything that 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 to a loved one.

And can you allow yourself to follow through with what you need right now.

Gently reconnect with the space around you and notice what you can see and hear.

And just know that you are welcome to come back to this quick break and re-centering whenever you need.

Take care.