Pause, Breath, And Reset Technique

This simple technique will help you to recenter by using the “Pause, Breath, Reset” tool. You can listen to the guided audio anytime you need it, and once you get the method down, you can have it in your back pocket at any moment.

Pause: Pull back from the situation physically or mentally
Breath: Take 3-5 conscious breaths, focusing on the air entering and leaving your body. Notice your feet firmly on the ground, and your hands gently in your lap. Silently repeat an affirmation such as “I am grounded.”
Reset: Remind yourself that you get as many fresh starts as you need. Set a simple intention to help guide you during your next interaction such as, “I choose peace.”

Music Credit:
Chamber by Riyhsal

Transcript

This short meditation will help you recenter by using the pause,

Breath,

Reset tool.

You can listen to this anytime that you need it and once you get the method down,

You can have it in your back pocket at any moment.

You'll begin with a pause.

In the moment you can excuse yourself to the bathroom or even just subtly pull back from the conversation.

Close your eyes if you can or just soften your gaze so that you're not looking directly at anything.

Next you'll take a conscious breath.

You don't need to make it extra deep or long because sometimes that can be more triggering.

So instead just focus on the feeling of the air entering your body.

You can experiment with trying to hold it for a second at the top and then noticing the sensation of air leaving your body.

Take about three breaths in this conscious way that's just giving your mind something really calming to focus on.

Next,

Notice the position of your hands and your feet.

Try bringing your feet to plant firmly on the ground and bringing your hands to rest gently in your lap.

Then you'll silently repeat a phrase like I am here or I am grounded,

Whatever helps you feel in your body and rooted into the earth.

Finally you'll reset before reengaging with the situation.

Remember that any moment is a moment to start fresh.

Set a simple intention like I choose peace or I stay calm to help guide you during your next interaction.

And that's it.