5-Min Lunch Break Heart Reset: From Stress To Centered Calm

In the middle of a busy day, take five minutes to return to yourself. This heart-centered breath practice invites you to soften, slow down, and reconnect with your inner rhythm. Gently guided, you’ll explore the space where breath and heart meet—a space that supports nervous system regulation, emotional clarity, and embodied presence.

Perfect for your lunch break or any moment that calls you back to center.

Guided by Melanie Roske & Sound by Wakefield.

Transcript

Welcome,

I'm Melanie Roski from Ahanna and I'll be your guide Wherever you are,

At your desk or a quiet corner,

Let yourself pause Sit upright,

Yet relaxed Feel your feet on the floor Let your hands rest gently in your lap If it feels safe,

Close your eyes or soften your gaze Take a slow,

Deep breath in And a long,

Easy breath out Let your shoulders drop Let your jaw relax Feel the weight of your body begin to settle Held by gravity,

Supported by this moment Now gently place one hand over your heart Take another slow breath in through your nose And exhale softly through your mouth Let this rhythm continue Breathing in Let each breath move through your heart and fall beneath your hand With each exhale,

Imagine any tension in your body softening Any stress releasing Now bring all your attention to the space beneath your palm Feel the warmth there Imagine your breath flowing in and out of your heart Like a gentle tide As you breathe,

Invite in a regenerative feeling A moment of beauty Or just the feeling of ease Let it fill your chest With each inhale,

Breathe it in And with each exhale,

Let it gently radiate outwards Your day You are cultivating coherence between heart and body Take a few more breaths like this Notice any shift,

However subtle You've just given your nervous system a message of safety Of calm As you return to your day,

Know this Just a few breaths like this can bring you back to presence To steadiness To yourself And carry this quiet coherence with you