Brief Mindful Reset

This brief mindfulness meditation is a soothing way to ground yourself when you are feeling stressed, overwhelmed, or just need a break from the busyness of your day. Tuning into your breath, body, and senses helps you discover a moment of peace and relaxation so you can re-enter your day refreshed and recharged!

Transcript

Hello, Beautiful one. Welcome to this brief mindful reset. This is perfect for times during the day when you find yourself stressed out or moving busily throughout your world and you just need a moment to ground. So go ahead and get into a comfortable position, Head, Neck and spine straight if you can, But in any way that makes you feel relaxed yet alert. And then go ahead and take a nice full breath in and then on the exhale just completely emptying all the breath out and then taking another deep full breath in and on the exhale just letting it out with a sigh and then breathe in whatever way feels good to you. And for a moment just find your breath in your body. Notice the way that it enters and exits your nose or placing your hand on your diaphragm noticing the way your belly rises and falls. And if you notice that your mind just kind of wanders away or wants to chatter, Which is perfectly understandable when you're feeling overwhelmed or stressed out, That's okay. Just gently notice that it went away and then bring it back to whatever particular thing we're using to ground right now your breath. So coming back to your breath in your body, Perhaps counting your breath four on the inhale, One, Two, Three, Four, Hold for a moment and four on the exhale, One, Two, Three, Four, Hold for a moment. And then inhale two, Three, Four, Hold for a moment. Exhale two, Three, Four, And then breathing in whatever way feels comfortable to you. And then bringing your attention to the sounds around you, Seeing if you can just allow those sounds to just wash over you, Noticing how they feel when they hit your eardrums. And now if your eyes are still open, Go ahead and scan around your environment for a moment and just sort of name some things that you can see. You don't have to get attached to them or have a dialogue in your mind about them, But just labeling some things that you can see in your environment. And now gently closing down your eyes and bringing your attention to your body, Starting at the top of your head and just doing a quick scan. Is there tension or tightness in your jaw or your neck or shoulders? If so, Just imagining that you can send the warmth of the breath to those tight spaces, Allowing them to relax and open up, Coming down into your chest and your abdomen. What do you notice there? Any clenching or gripping or upset? And again, Imagining just sending the warmth of your breath and smoothing out any discomfort in your chest or your belly and coming down into your bottom and your hips and your thighs, Just noticing any tension or tightness in that part of your body, Any restlessness, Any urges to move or shift. And as you breathe, Just letting go of the whole part of your body to just feel as comfortable as it wants to feel right now, Shifting your awareness down into the soles of your feet, Noticing the physical sensations in the soles of your feet, Not trying to change them at all, But just becoming aware of what's happening in your feet. And as you quickly scan back up through your body, Your legs, Your bottom, Your hips, Your torso, Your arms, Your hands, Up into your shoulders, Just allowing yourself to open up and make space, Perhaps lifting your chin and just allowing your chest to open up a little bit, Allowing your jaw to relax, And then releasing the awareness on your physical sensations and coming into your emotional cell. And just notice for a moment, What sorts of emotions or moods might be rocking around in there. You might notice many emotions that you can label, Or perhaps just a general mood state, Or perhaps you can't identify anything at all, Whatever's happening is okay. And if you do notice some emotions, We're not trying to change anything here, Just bringing some mindful awareness to how that emotion feels in your body right now, Making space for it, Welcoming it with gentle curiosity, And then allowing the awareness to the emotions to fade into the background and coming back to your breath, Finding it in your body once again, Noticing the rise and the fall, Paying attention to any differences you notice in the way that you're breathing or the physical sensations or your emotional state. And finally, Sometimes by taking this brief check-in, This mindful grounding experience can reset you, Recenter you so that you can continue through your day with more tranquility, Peace, And clarity. Thank you for spending this time with me. You may open your eyes whenever you're ready and continue on with your day focused and attentive. I'm Kelly Dennis. Be well and have a wonderful day. Namaste.