Well-Being Snippet: Two-Minute Mindful Pause Break

This track is one in a series of short tracks that offer practical tools you can carry into your day to reduce stress and cultivate greater well-being.

In this short guided practice, I invite you to take a mindful pause with me as I guide you through it. This mini reset will help you interrupt stress and move forward with greater ease.

This track is purely for educational purposes and is not intended as psychological treatment or intervention of any kind.

Transcript

I want to invite you to take a mindful pause with me just for the next minute or so. And begin by really feeling your feet on the ground, Bringing awareness to the soles of your feet, Whether you're seated or standing. And then with the next inhalation, Imagine that you could draw your breath up through the soles of your feet all the way up. Feeling your belly expand as you breathe in, Feeling your chest, Heart, Lungs expand as you breathe in. Inhaling all the way up to the top of your head. And then on the exhalation, Really taking your time and blowing out as if through a straw. With the exhalation. And seeing if you can make that exhalation longer and slower than your inhalation. All the way back down to the soles of your feet. And on the next inhalation, Just notice the natural expansion around your heart area as you breathe in. And as you exhale, Notice the natural softening. Letting go. As you breathe out. Take your shoulders and roll them up and back and let them just drop back into their sockets. Soften your face, The muscles, Your jaw around your eyes, Your forehead. Just invite in some gentle softening Inviting your posture to be upright. And alert, Feeling supported. Bringing awareness back down into the soles of your feet. Taking one more deeper intentional breath. Nice low exhalation through your mouth. And be ready to move forward into your day. Take good care.