A 3-Minute Rescue Practice

This very short practice is designed for moments of sudden fatigue, overwhelm, or shutdown. It offers simple breath and awareness support that can be used almost anywhere. There is no preparation and no need to lie down.

Suitable for times when capacity is very limited, and you need something brief and steady.

Transcript

Welcome back.

Today we're going to explore a three-minute rescue practice.

This is your emergency practice for any moment of fatigue,

Overwhelm or shutdown.

So when you feel ready,

Sit or stand with your weight balanced.

If that's not possible for you today,

You could always choose to do this lying down instead.

When you feel ready,

Move your attention to your breath.

If you can,

You're inhaling and exhaling smoothly through the nose.

If that's not comfortable today,

Remember you can always choose to breathe in whatever way works best for you.

So when you feel ready,

Inhaling gently,

Exhaling slowly,

Repeating this breath in your own time.

On the next inhale,

Raise your shoulders just very slightly and as you exhale,

Allow them to drop back to their start position.

Do this twice more in your own time and then place your hands on your lower ribs when you're ready.

As you inhale,

Feel the ribs expand and then just exhale deeply and allow them to relax.

Repeat this for three more breaths in your own time.

Inhale and exhale deeply and allow the hands to relax.

Then just move your attention to your feet or to the contact beneath your body and feel the ground and feel your connection to the ground.

This is enough and you can return to this practice any time you need it.

I'll meet you in the next lesson when you're ready.