Your 5-Minute Reset

This short practice is a soft landing in the middle of your day — a place to breathe, soften, and remember your own goodness. In just a few minutes, you’ll move through a simple Metta (loving-kindness) meditation designed to steady your heart and ease the edges of whatever you’re carrying.

Think of this as a tiny doorway back to yourself. You can restart your day at any moment. With one breath… one intention… one quiet offering of kindness. Take five minutes to reset, recenter, and return to who you’re becoming.

Transcript

Welcome to your five-minute reset.

Take a moment to arrive wherever you are.

Let the day loosen its grip on you just a little bit.

Wherever you are,

Seated,

Standing,

Resting,

Allow your breath to gather you back home.

Let each inhale feel like a quiet tide gently returning to shore,

And let each exhale be a soft letting go.

Let's take a brief pause together,

This five-minute reset,

A moment to remember your own goodness,

A moment to offer yourself the tenderness you so offer extend to others.

As we settle into this meta-practice,

Let your heart soften,

No forcing,

No perfect way to feel right now,

Simply a softening,

As small maybe as your single breath.

Let it be as spacious as it can be.

Gently close your eyes,

And let's begin.

Repeat this gently and softly to yourself.

May I be filled with loving kindness.

May I be free.

May I be peaceful and at ease.

May I be happy.

Now think of a loved one who could really use your prayers today,

And imagine that they're standing right in front of you as you gently say to them,

May you be filled with loving kindness.

May you be free.

May you be peaceful and at ease.

May you be happy.

And now allow someone to come to mind who you currently are having a challenge with.

Don't overthink it,

Someone probably came right into your mind,

Let it be that person.

And imagine if you will that that person is also sitting with you.

And you share these words,

May you be filled with loving kindness.

May you be free.

May you be peaceful and at ease.

May you be happy.

Now taking a nice deep breath deep into your heart,

As you exhale,

Allow all of that love and generosity of spirit emanate from every part of your body.

As we share,

May we be filled with loving kindness.

May we be free.

May we be peaceful and at ease.

May we be happy.

Allow yourself to rest in this comfort and peace.

And for a few remaining moments,

I'll watch the time and ring a soft bell.

Allow yourself to rest comfortably for a few moments.

And when you are ready,

Gently open your eyes.

Carrying with you this soft reset for your day.

Thank you so much for your practice today.