Reset And Recharge: A 5-Minute Work Break Practice

This five-minute meditation is designed to help you quickly release tension, quiet mental chatter, and return to your day feeling grounded and clear. Through simple breathwork and mindful awareness, you'll reconnect with your body and reset your nervous system.

Perfect for a midday pause, this short practice offers a powerful dose of calm in the midst of a busy schedule.

Transcript

Begin by finding a comfortable position at your desk or in a quiet spot.

Sit up tall,

Relax your shoulders,

And gently close your eyes if it's safe to do so.

Take a deep breath in through your nose.

Hold it for just a moment,

And exhale slowly through your mouth.

Let your body begin to relax.

Let go of whatever came before this moment.

Take another breath in,

And as you exhale,

Release any tension in your neck,

Your shoulders,

Your jaw.

Let yourself soften.

You've been focused,

You've been productive,

But now this moment is just for you.

This is your reset,

Your mini-recharge.

There is nothing you need to fix,

Solve,

Or achieve right now.

Just be here with your breath,

With your body.

Breathe in,

Feeling energy gently moving back into your system,

And exhale.

Feeling the weight of stress leave your body like a quiet exhale into the earth.

Bring your awareness to the top of your head,

And imagine a warm,

Calm light slowly moving down over your forehead,

Your eyes,

Your cheeks,

Relaxing everything it touches.

Let it travel down your neck,

Across your shoulders,

Your chest,

All the way to your fingertips.

Feel your body being filled with calm,

With clarity.

You are safe to pause.

You are safe to breathe.

Repeat silently or out loud.

I give myself permission to slow down.

Even in the middle of a busy day,

I can return to stillness.

My worth is not measured by how much I do,

But by how present I am.

Breathe that in.

Take one last deep breath.

Hold it gently at the top,

And exhale slowly.

Feeling refreshed and a little more grounded.

Begin to wiggle your fingers and toes.

Roll your shoulders if you need.

And when you're ready,

Open your eyes.

You've just given yourself the gift of space.

Now return to your day with more ease,

More clarity,

And more you.