Mindful Minute: Pause When Stress Rises

Stress often sneaks up on us, building slowly until it suddenly takes over. This short, soothing meditation teaches you to recognize the very first signs of stress—before it spirals out of control.
Through mindful breathing and a gentle pause, you’ll calm your body and clear your mind in just a few moments. By practicing this quick reset, you’ll learn to meet life’s challenges with greater ease, presence, and clarity.
Perfect for busy days, this mindful minute meditation helps you stop stress in its tracks and return to a state of calm strength anytime, anywhere.
Music by Ambient Boy, License code: D1EES2LIS3TJISS3

Transcript

Hello,

Blissful friend,

Barbara Botellotti here with your Mindful Minute.

You know that moment right before stress takes over,

When your breath quickens and your shoulders tighten,

Your mind begins to race?

Well,

This is exactly the moment to pause before stress sweeps you away.

So let's begin with this Mindful Minute.

Right now,

Wherever you are,

Be still for just a minute.

Soften your shoulders,

Relax your jaw,

Let your hands rest naturally.

Gently close your eyes or soften your gaze.

Take a deep,

Slow breath in through your nose and exhale fully,

Releasing some of the tension you've been carrying.

Again,

A deep breath in,

Filling your belly and chest,

And a long,

Steady breath out.

One more time,

Inhaling calm and exhaling stress.

As you continue to breathe slowly and deeply,

Notice how your body begins to respond.

Perhaps your heart rate eases,

Your muscles soften,

And your mind feels a bit more spacious.

Even just three breaths,

You can shift your entire state,

Mind,

Body,

And emotions.

Now imagine a calm wave of light washing over you from the crown of your head to the soles of your feet.

And this wave carries away the edges of stress,

Leaving you clear,

Grounded,

And steady.

Continue to imagine this calm wave of light softening the edges of any stress all the way from the crown of your head to the soles of your feet.

And as you feel this wave of calm silently affirm to yourself,

I choose to pause.

I choose calm.

Take one last deep breath in and a full,

Relaxing breath out.

And when you feel ready,

Gently open your eyes and return to your day,

Feeling centered,

Present,

And in control.

You may wish to continue to practice this mindful minute of pausing even when you're not stressed.

That way,

You'll have it as another technique to support your well-being,

Mental health,

And blissful life.

Reviews

That was wonderful! I could really feel the stress meting away and the warm blanket of calm! Thank you!