Three Minute Reset

A three minute meditation for resetting your nervous system in the middle of the day. Use it between meetings, before a hard conversation, or any time you notice you've drifted out of your body and into your head. Three breaths to arrive, a quiet anchoring in what is already true, and a gentle return. Short enough to fit in any pocket of your day, deep enough to actually shift your state.

The practice is one of recognition, not correction. Your nervous system already knows how to settle. It needs only a few moments of attention and a little room to do so. The more often you return to this kind of brief reset, the more easily your body finds its way back to center on its own.

I hope you find this useful.
With gratitude,
Josh

Transcript

Welcome. Three minutes. That's all we need. Let your eyes close. Take a slow breath in. And a long easy release. Again. A full breath in. . . And a slow exhale. Letting your shoulders drop. One more. Drawing the breath all the way in. And releasing everything you can. On the way out. Feel the weight of your body where it meets the surface beneath you. The shape of your hands, Resting. The softness. In your jaw. The breath. Moving in and out. On its own. This is your nervous system. Settling. All you need to do is rest here. Notice what is already true. You are safe. You are breathing. You are held. Nothing is missing in this moment. This breath is enough. Breathing in, Receiving. Breathing out, Letting go. A full breath in. And a slow release. Right here. As you are. Slowly now. Begin to come back. Feel the room around you. Wiggle your fingers, Your toes. Take a full breath in. And a slow release. When you're ready. Let your eyes open.