A 3-Minute Pause For When You’re Overstimulated

This is a short, gentle pause for moments when you’re feeling overstimulated, scattered, or full. You’ll be guided to orient to your surroundings, reconnect with your body, and allow your nervous system to settle without trying to fix or change anything. There’s no technique to master and no pressure to feel calm. This practice is meant to offer a brief moment of grounding you can return to anytime you need a reset.

Transcript

You don't need to fix anything right now.

This is just a short pause.

A place to set things down for a moment.

If it feels okay,

Let your eyes be open or softly focused.

You don't have to go inward yet.

Just take a second to notice where you are.

The room around you.

The light,

Color,

Shape.

Let your eyes land on one object.

Something neutral or familiar.

You're not analyzing it.

Just letting your nervous system register where you are.

If your system feels busy or full,

That makes sense.

Nothing has gone wrong.

Now,

Gently bring your attention to your body.

Notice where you're supported right now.

The chair.

The floor.

Or the surface beneath you.

You don't have to change your breath.

Just notice that you're breathing.

If it feels helpful,

Place a hand somewhere grounding.

Your chest.

Your belly.

Your thighs.

Let yourself feel the weight of your body for a moment.

You don't have to move your hands or don't.

Either way is fine.

Let yourself feel the weight of your body for a moment.

There's nowhere you need to go.

If your mind keeps moving,

That's okay.

You're not trying to quiet it.

You're just letting it be there while your body settles a little.

Take a slow breath in.

And a longer breath out.

And again,

At your own pace.

Notice if there is even a small shift.

Or a bit more space.

Or a tiny softening.

Or simply less effort.

Before you move on,

Remind yourself.

You can return to this pause any time.

When you're ready,

Gently bring your attention back to what's next.

Bringing with you whatever steadiness is available.

There's no rush.