2-Minute Reset

A 2-minute reset meditation can offer several benefits, even in a short amount of time. Some of these benefits are:
Stress Reduction, Improved Focus and Clarity, Enhanced Mood, Increased Self-awareness, Better Decision Making, Physical Benefits and Cultivating Mindfulness.

Incorporating a 2-minute reset meditation into your routine can offer numerous benefits for your mental and physical health, making it a valuable practice even when time is limited.

Otjánbird Pt. I by Spheriá |
Creative Commons CC BY-SA 3.0

Transcript

At times life can be difficult and we feel anxious,

Frustrated or a little off kilter.

This two-minute reset meditation can help you quickly recenter yourself and alleviate some of the stress and tension you may be feeling.

Find a comfortable position with your back straight but relaxed.

You can also do this standing or lying down if that's more comfortable for you.

Gently close your eyes to minimise distractions from the external environment and remain focused.

Begin by taking a few deep breaths in through your nose,

Feeling your abdomen rise as you inhale and fall as you exhale,

Also through your nose.

Do this a couple of more times and allow your breath to return to its natural rhythm.

Take a moment to do a quick scan of your body from head to toe.

Notice without judgment any areas of tension or discomfort.

You continue to breathe,

Consciously relax any tense muscles you identify during the body scan.

You can imagine each breath carrying relaxation for those areas,

Allowing them to release tension.

With each inhale,

Visualize yourself breathing in a sense of peace,

Calm and positivity.

With each exhale,

Imagine releasing any stress,

Tension or negative thoughts.

Your mind may wander during this brief meditation and that's okay.

When you notice your thoughts drifting,

Gently bring your focus back to your breath in the present moment.

Now take a moment to think of one thing that you're grateful for.

It could be something small or even significant.

Allow yourself to feel appreciation for it.

Before we finish,

Take a couple of deep breaths,

Fill in your lungs completely and then exhale fully.

When you're ready,

Gently open your eyes and take a moment to reorient yourself to your surroundings.

Have a great day.

Namaste.