Hi,
I'm Laura Dionisio,
Founder of Lead & Tack.
Welcome to the 3-Minute Recenter,
A mini audio series designed to help you pause,
Breathe,
And come back to yourself.
Each track walks you through one pillar of the Lead & Tack model,
Awareness,
Accountability,
And aligned action.
These are quick resets for when you're feeling stuck,
Overwhelmed,
Or just a little disconnected from yourself.
You don't need anything fancy,
Just a few minutes,
Your breath,
And a willingness to be honest with what's true right now.
So get comfortable or keep walking if you're on the move and let's begin.
Hey,
It's Laura.
Welcome to your awareness reset.
The moment you step out of the noise in your head and come back to yourself.
Let's start with a breath.
Inhale through your nose.
Hold and exhale slowly.
This one's all about awareness,
Seeing what's here without trying to fix it.
You don't have to have it all figured out right now.
You don't even have to feel calm.
You just have to notice.
Remember,
In the awareness pillar of the Lead & Tack model,
We talked about how the adult chair is my favorite tool for understanding your inner world.
So,
Quick refresher.
You've got your inner child chair.
That's the seat of emotion,
Creativity.
Then there's the adolescent chair,
Full of control,
Perfectionism,
And if you're like me,
A little bit of drama.
And finally,
The adult chair,
Calm,
Grounded,
Compassionate,
And present.
The adult doesn't need to fix everything.
It just sees what's true and decides what's next.
Now,
Ask yourself,
What's actually true right now?
Start simple.
What's true is that you're listening to this audio.
What's true is that you're sitting or walking or lying down,
Wherever you are.
What's true is that you're breathing.
What's true is that in this exact moment,
You're safe.
That's it,
That's truth.
Not your to-do list,
Not that tough conversation you replayed in your head all morning,
Not the uncertainty about what's next.
Those things exist,
But they're not this moment.
If your mind tries to pull you back into the chaos,
Bless it,
It's just doing its job.
Or as the Southerners like to say,
Bless your heart.
Whatever your version is,
Just give your brain a little nod of appreciation for trying to protect you and then gently bring your focus back to your breath.
Inhale deeply,
And as you exhale,
Imagine letting go of the swirl,
The responsibilities,
The shoulds,
The what-ifs.
You can pick it all back up later if you want,
But for now,
Just be here.
Awareness isn't about control,
It's about connection,
Right here,
Right now.
So take one last breath with me.
Inhale,
Hold,
Exhale.
Which chair are you in right now?
Whichever chair you're in right now is perfectly okay because awareness starts with honesty.
You just practiced the first pillar of the Lead & Tack model,
Awareness.
Beautiful work.
Thanks for taking a few minutes to recenter with me.
If this helped you feel a little clearer,
Calmer,
Or more grounded,
Follow me here on Insight Timer for more short practices and mindful resets.
Keep leading from within.
One breath,
One choice,
One moment at a time.
