Welcome.
Your last meeting is over.
The next one has not started yet.
For the next few minutes,
You do not need to review what just happened.
Prepare for your next response or get ahead of anything.
Sit back if you can.
Let your hands rest.
If it feels comfortable,
Soften your gaze or close your eyes.
Feel the chair beneath you.
Feel your feet on the floor.
Notice the small space between one demand and the next.
For now,
Let that space belong to you.
Bring the last meeting,
Task,
Or conversation to mind for just a moment.
Do not need to replay it.
Notice what's still hanging around.
Maybe there's frustration.
Something you wish you had said.
A decision that still needs to be made.
Or maybe your mind is already racing ahead.
Take one easy breath in.
And as you breathe out,
Remind yourself.
That moment is over.
You can return to anything that still needs your attention later.
You do not have to carry the whole thing into whatever comes next.
Bring your attention to your shoulders.
If they are lifted.
Let them drop a little.
Notice your jaw.
Your hands.
Your belly.
You don't need to make anything perfectly relaxed.
Just notice where the body may still be working as though the last conversation is happening.
Feel both feet again.
Take another comfortable breath.
Let the exhale take its time.
Listen for one sound in the room.
Feel one point of contact beneath you.
You are here now.
Ask yourself one quiet question.
What do I not need to bring into the next thing?
Maybe it's irritation.
Maybe it's the need to prove a point.
Maybe it's someone else's mood.
Perhaps it's the pressure to solve the entire day at once.
You're not pretending any of it does not matter.
You're choosing what deserves to travel with you.
Let one thing stay here.
Just one.
You can care about it without carrying it for the next hour.
Think only about what comes next,
Not the whole afternoon.
Not the rest of the week.
Just the next meeting,
Task,
Or conversation.
How do you want to enter it?
Maybe you want to be present.
Clear,
Patient,
Curious,
Steady.
Focused.
Choose one quality.
Do not turn it into another goal to perform.
Let it be a direction.
A reminder of how you want to meet the next few minutes.
Begin to notice the room around you.
Move your fingers.
Feel your feet.
If your eyes are closed,
Open them when you're ready.
Your workday may still be full.
But you don't have to make the whole day lighter before you can feel different in one moment.
If this reset helped,
Return to it whenever you need a clean break between one demand and the next.
And if you'd like.
Share a comment in the Insight Timer community about the quality you chose to carry into your next meeting or task.
And before you move on.
Thank yourself for taking these five minutes instead of rushing straight into the next thing.
Thank you for listening and good day.
