3 Minute Reset

Small steps, taken consistently, can bring great rewards. Three minutes of meditation is better than none at all, and in fact, is a great way to establish a consistent practice. Don't underestimate the power of sitting still, closing your eyes, and breathing for three minutes. Get your day back on track, or start your morning off right with this easy grounding practice.

Transcript

For this three-minute reset,

Please sit or stand up tall,

Roll your shoulders onto your back,

Lift the crown of your head slightly with your chin parallel to the ground,

And soften or close your eyes.

Take a deep breath in through your nose and let it out slowly through pursed lips.

One more time,

Fill up completely,

Letting your ribs expand from left to right,

And as you exhale through your lips,

Allow the muscles of your face to soften and relax,

Especially between your eyebrows and around your jaw.

Let's do that again.

Deep breath in through your nose,

Let it out slowly as you melt your shoulders away from your ears and down your back.

Just let your breath return to normal now,

And drop your right ear to your right shoulder.

As you stretch out your neck here,

Continue to take smooth and deep breaths in through your nose and out either through your nose or your mouth,

Whatever feels best.

Slowly bring your head back up to center and drop left ear to left shoulder.

A couple of deep breaths here.

There's no rush.

Gently return your head to center.

Become aware of the floor beneath you,

Whether you're sitting or standing.

Feel the solidity of the ground beneath you,

The sturdiness.

You might even feel the surfaces of your body that are contacting the ground beneath you become a little bit heavier,

Rooted.

Now become aware of the space above and around you.

Any flow of air on your skin,

The sensation of your clothing,

The temperature of your environment.

Let's take one last deep breath in together.

This time as you release it,

Do so audibly with a sigh.

Repeat this again.

Deep breath,

Sigh it out even louder this time.

You can repeat this as many times as you need.

This act of sighing is so soothing to your nervous system.

And great way to reset,

Let any negative energy go and be ready to move on with your beautiful day.

Have a good one.

Reviews

Loved it! No music, just the voice. The voice in a normal tone, not trying too hard to sound calming. Just normal guidance for a 3 minute meditation. Perfect!

Great! Just what I needed to reset myself during the day! Thank you!