3-Minute Reset

In the midst of a busy day, take just three minutes to pause, breathe, and reset your mind. This quick guided meditation is designed to help you release tension, refocus, and restore a sense of calm. Perfect for when you need a brief break to refresh your mental clarity and return to your day with renewed energy. Whether you're at work, at home, or on the go, this short practice will leave you feeling centered and ready to continue your journey.

Transcript

Hello friends,

You are so welcome here.

My name is Stella Billory and this is a very short meditation that you can do pretty much anywhere.

You might choose to do this meditation in a seated position or in a lying down position.

This meditation will be a friend any time that you need to cultivate a sense of calm and return to yourself.

So let's begin.

If you feel comfortable and safe enough to close your eyes,

Invitation to close the eyes.

And for the first part of the practice,

The invitation is to draw your focus inwards into your body.

So sending your gaze inwards and just noticing whatever there is to notice.

You might notice the facial expressions.

The weight of the arms as they fall away from your head.

Noticing any points of contact with the earth or your seat.

So in what ways is the ground or your chair supporting you?

And now we will draw the focus in towards observation of the breath as it appears around the navel.

There's no need to control or manipulate the breath.

Letting the body breathe the breath and noticing how that breath moves in and towards your navel.

And if it's comfortable to do so,

Always negotiating consent with yourself first and foremost.

You might want to bring a hand or two hands onto the navel,

So around the lower abdomen.

Just noticing how the breath moves through you.

And now let's expand our awareness out.

So with the body remaining relaxed and the eyes remaining closed,

Just expanding out and noticing the environment that you're in.

No any smells or sounds.

Any sensory information that is available.

Letting that be part of the experience as well.

And we'll take one more long,

Slow,

Nourishing round of breath here.

And as you exhale,

We'll close the practice,

Returning with more calm to your everyday tasks.

Thank you so much for joining me.

Thank you.