3-Minute Mini Reset

This practice is designed as an emergency brake for busy days – when you feel you don’t have time, but you know you need a pause.

In three minutes you’ll release some of the noise, come back to your body and choose a single word or feeling to carry with you into your next call, conversation or task.

Transcript

So,

Let's begin with a slow deep breath in through your nose and a soft exhale out through your mouth.

Once more,

Inhale and exhale,

Letting your shoulders drop just a little.

And if it feels comfortable,

You can gently close your eyes or just soften your gaze.

Feel how you're sitting right now.

The weight of your body on the chair.

Your feet resting on the floor.

Let your spine grow a little taller and allow the rest of your body to soften around it.

A tall spine,

A soft heart,

A soft face.

So,

Inhale and exhale.

Just notice how it feels to be right here in the middle of your work day.

Between two meetings,

Two tasks.

Maybe part of you is still in what just happened.

Maybe part of you is already in what's coming next.

Nothing of that is wrong.

Just notice.

Then when you next exhale,

Imagine you're breathing out whatever just happened.

Inhale and on the exhale,

Letting some of that noise and tension leave with the breath.

One more time.

In and out.

And for these few breaths,

There's nothing you need to achieve.

Just this moment.

Just this breath.

And now let your exhale become slightly longer than your inhale.

And silently count.

Breathe in for four.

Two.

Three.

Four.

And breathe out for five.

Two.

Three.

Four.

Five.

And do this in your own rhythm for a couple of more breaths.

And then ask yourself very quietly.

How do I want to step into the next moment?

Maybe a word comes to you.

Present.

Grounded.

Clear.

Kind.

Brave.

Whatever comes,

Just let that one word arise.

And on your next inhale,

Fill yourself with that word.

And on the exhale,

Imagine sharing that same quality with whatever comes next.

In,

I fill myself with.

And out,

I share.

And to close,

Feel your feet again on the floor.

Your seat on the chair.

Your spine supporting you.

And when you're ready,

Gently open your eyes.

Return to the day,

Bringing your word and your mini-reset with you.