3-Minute Reset: Quick Calm On Demand

You don't need 30 minutes to change your state of mind. When work gets overwhelming, chaos erupts, or you simply need a mid-day pause, this rapid 3-minute micro-meditation offers an instant reset for your nervous system.
Designed to be listened to anywhere—at your desk, in a parked car, or between meetings—this track guides you through a rapid, powerful protocol.

Transcript

I'm Colleen Fletcher, And if you've found your way to this track, Chances are things are feeling a bit much for you right now. That's okay. Let's hit that reset button today. This is a great, Great thing to do and put into the beginning basics meditation series that I have as well. This is a great one as a standalone as well. So wherever you are. Standing, Sitting. Even walking. I want you to push your feet firmly into the floor, Firmly into the ground. Wiggle your toes a little bit as well. Feel the weight of your body. Notice the sensation of your feet meaning the earth. You're right here. You are safe in this physical space. We're going to use a specific breath to tell your brain to stand down. If life has just gotten on top of you and there is too much being piled in. This is a perfect way to help with that. It's a double inhale followed by a very long exhale. And it's one where you take a deep breath through your nose. And at the very top of that breath, You're gonna take a tiny sip in just a little bit more to fully expand those lungs. Deep down into your low back and into your belly. Okay, So we're going to do this right now. Take a breath all the way in as much as you can when it hits that top point, A little bit more. Now slowly let out a long, Slow, Audible exhale through your mouth. We're going to do this two more times okay in through your nose out through your mouth at the top a little bit more in. Now I exaggerated this a little bit to help show you physically what was happening. That's what we want to do, OK? And we want that last bit to get that more into our system. And the more that we exhale with that. Our shoulders are going to drop. The more your jaw will soften. That's a great beginning to this quick, Quick session. Now to pull your mind out of that chat and brain chatter and back into the now. We're going to quickly scan the senses. You're going to notice three things you can see right now. A lamp, A leaf, And your hand. Just notice them. One, Two, Three things that you can see. Or visualize. Notice two things that you can feel. Fabric of your clothes. The temperature of the air. Notice those. Notice one thing you can hear. My voice. Or the home of the room. And if hearing is altered for you in any way. Whatever and however you hear. One thing. By noticing these, You have really moved out of that stress loop. And back into this present moment. The chaos and the storm, It might still be out there. That you have found your center within. That chaos, You found your place within the storm. This normally takes about three minutes. And you can return to this anytime to help reset as many times as you need. In each moment. Take one natural breath. Breathing in and breathing out. You've got this. And when you're ready. . . Move forward with a bit more space in your mind. Thanks for being with me.