3-Minute Reset: Pause, Intend, Return

This is a brief, 3-minute pause to help you come back to yourself in the middle of a busy day. We’ll slow the breath, notice what’s here, and choose a simple word or intention—nothing to fix, nothing to force. It’s just a moment to reset, soften, and return to what you’re doing with a little more steadiness. Use it anytime you need a quick check-in or a fresh start.
Photo by Vitaly Gariev on Unsplash

Transcript

Hello.

Welcome to this brief practice to help you reset and pause in your day.

So whatever you're doing,

If you're able to take a moment to pause,

Stop,

And settle in.

Nothing to do,

Nowhere to be for the next two minutes.

Start by taking a slow breath in through your nose.

Hold at the top for one count and exhale fully through your mouth,

Letting it all drop.

Take one more slow deep breath in,

Breathing in through your nose,

And exhaling fully,

Letting go,

Releasing tension.

See if you can feel your body against the surface beneath you,

Your feet against the floor,

Reminding yourself,

I'm pausing,

I'm here,

I'm present.

Take another slow breath in and exhaling fully.

And now take a moment to check in and ask yourself,

What is most important right now?

What do I need in this moment?

Maybe find a word or phrase that best represents that.

Maybe it's focus,

Ease,

Presence,

Grace,

Whatever it is,

Just notice,

Really just connect with that in this moment.

See if you can take that in as you breathe,

Expanding the chest,

Softening the belly,

Keeping awareness of this moment of living with intention and purpose,

Being with a breath as a guide for our attention.

Each inhale,

Bringing us back into the body,

And each exhale,

A release.

This is a moment just for you,

A chance to pause and reset and show it more intentionally in your day.

Take one more steady breath in,

Exhale and let the shoulders soften,

And quietly say,

I can begin again.

See if you can carry this small intention forward as you move through your day.

Thank you for listening and take care.