Welcome back to another session here on Insight Timer.
Thank you so much for joining me.
This is your five minute reset.
Today,
We're going to use the breath as a simple and powerful way to reset the mind,
The body,
And the spirit.
A short practice that you can drop into anytime you feel scattered,
Overwhelmed,
Or simply need a moment of clarity.
So let's begin by settling in.
Find a comfortable position,
Gently close down the eyes and allow your shoulders to soften.
Rest your palms on your lap.
Feel the weight of your body grounding you into this moment.
Take a strong,
Steady inhale through the nose.
And a deep sigh out through the mouth.
Letting everything go.
Repeat that again.
Inhale,
Expand the belly,
The ribs,
The chest.
And exhale.
Release any tension,
Any noise,
Any effort.
And again,
One more time,
A big inhale.
Feel the whole body gently expanding.
And as you exhale,
Soften the jaw.
Soften the eyes and empty all the air out,
Holding your breath here at the bottom of the exhale.
Holding,
Holding,
Holding.
Breathe in.
Pause at the top.
There's an option to gently engage the pelvic floor,
Squeezing the muscles.
And when you're ready,
Open the mouth and sigh everything out.
Allow the breath to return to its natural rhythm.
Not forcing,
Not shaping,
Just witnessing the gentle rise and fall.
And turn your attention inward.
Notice the stillness.
Notice the spaciousness inside the emptiness.
Notice the sensations.
Notice the presence.
And notice how quickly the breath shifts your internal landscape.
Let a sense of peace begin to unfold across the body,
Across the mind.
And if thoughts come and go,
Let them just drift like clouds.
Bring your awareness back to the breath.
Back to this moment.
Take a soft breath in through the nose.
And a long,
Relaxed breath out through the nose.
Ah.
Begin to invite some gentle movement back into the body.
Wiggling the fingers.
Rolling the shoulders.
Taking as much time as you need to ground yourself back into the space.
Maybe gently rotating the neck if that feels good.
And when you're ready,
You can slowly open the eyes.
And thank you so much for joining me in today's five-minute reset.
If this practice has helped you,
If it has supported you,
I'd love to know how you feel.
Leave a little feedback on the track.
And remember,
You can return to this practice any time you need a moment of calm,
Clarity,
And reconnection.
With love,
Jake.
