Welcome to 5-Minute Reset A few intentional minutes to support your nervous system and bring you back to center.
For this practice,
You can either sit or lie down.
Settle yourself into the position you choose.
Invite your shoulders to lower away from your ears.
Unclench your jaw.
Soften your forehead and the muscles around your eyes.
Allow your belly and abdomen to soften.
Feel a release in your lower back when you do this.
Take note of any sensations lingering in your body.
Tension,
Aches,
Warmth,
Cold,
Tingling.
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Just make a mental note if any of these things are present.
No need to intentionally change them right now.
Now focus in on your breath.
Going at its own rhythm.
A gentle in and out.
Today,
We are going to practice a 4-8 breath.
That is breathing in through your nose through the count of four.
And breathing out through your mouth like you are blowing through a straw for a count of eight.
Let's practice a few of those together while I count.
Breathe in.
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And out.
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In.
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And out.
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In.
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Out.
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Now,
Continue with the 4A breath on your own count.
I'm going to set a timer for two minutes.
You will hear the tone of a sound bowl at the end of the two minutes.
Your goal is to keep the 4-8 count going for the entire time.
Your mind may wander,
Which is very normal.
That's what our brains do.
When you notice that,
Just bring your attention back to the 4A breathing.
Let's get started.
Beautiful job.
Check in with your body again.
Any changes to sensations?
Any new sensations?
Allow yourself to recognize what you feel right now as calm.
This is your calm.
Namaste.
