Midday Reset

Midday Reset is a gentle, grounding pause designed to help you release the tension and busyness of your morning. Whether you're at your desk, on a break, or outdoors, this short practice invites you to reconnect with your breath, body, and emotions—creating space for clarity, calm, and intention as you move through the rest of your day.

Come back to yourself, one breath at a time.

Transcript

Welcome to this midday reset for busy days. I'm Marianne DeCleer, And thank you for joining me here today and taking this moment to pause. Whether you are sitting at your desk, Standing in a quiet area at work, Or maybe even outdoors, Allow yourself this brief time to put aside the busyness of the morning and reset. Close your eyes if it feels comfortable to do so, Or simply soften your gaze if that's better for you today. Take a deep breath in through your nose. Exhale slowly through your mouth to let go of the morning, Releasing any tension or busyness. Bring your awareness to your body, And notice how you are sitting or standing. Feel the points of contact between your body and the surface beneath or behind you. Maybe it's just your feet on the ground, Or perhaps your body is in touch with a chair or bench. Let your shoulders drop down. Your hands relax either on your lap or by your side, And allow your face to soften. And now take another deep, Calming breath in through the nose, And as you exhale, Allow any tightness or tension to melt away. Do this for a few breaths, Inhaling calm, Exhaling tension. I now invite you to ask yourself, How am I feeling right now? So physically scan your body for any areas of tension. Notice what's going on. Are your shoulders still raised? Can you lower them a little more? Are you clenching your jaws? If you notice any tightness or tension, Breathe into that space and allow it to soften. Take a few breaths to notice, And then continue to scan your body and breathe into any areas of sensation or tension. And now, Mentally observe your thoughts. Are they racing, Scattered, Or calm? There's no need to change anything here, Just pay attention. Be the observer and notice without any judgment, And with a sense of gentle, Loving kindness to yourself. Take a few breaths to notice, And now emotionally check in with yourself. How are you feeling in this moment? Stressed? Overwhelmed? Energized? Calm? Or excited? Sometimes you can feel seemingly contradictory emotions at the same time. So acknowledge whatever is present with kindness and without any judgment, And if you are feeling any remnants of emotion somewhere in your body, Breathe into those areas of sensation and allow them to soften and dissipate with your presence. Take the time you need. And now come back to the feeling of the breath and continue to release anything else that you'd like to let go of. So that you can go through the rest of your day with clarity. With each exhale, Release and allow yourself to let go of any tension, Frustration, Situation, Or urgency. This moment is a reset, An opportunity to return to the present moment and come back to a sense of calm. Inhale deeply through the nose to breathe in ease. Exhale slowly through the mouth to breathe out any lingering tension. Inhale deeply through the nose to breathe in clarity. Exhale slowly through the mouth to breathe out any stress or anxiety. Overwhelm. Inhale peace deeply through the nose and exhale through the mouth to breathe out any sense of pressure. And ask yourself and your inner wisdom, As you move through the rest of your day, What do you need most? Perhaps it's patience or focus or self-compassion or simply the ability to take things one step at a time. I invite you to set a gentle intention for the afternoon, Knowing that you can return to your breath whenever you need to reset and remember your intention. Allow your intention to settle in your mind and you're going to anchor this intention with one final deep breath. So take a big nourishing breath in through the nose. Hold your breath for a moment and allow your intention to take hold and then exhale slowly through the mouth to spread this intention to every cell of your body. Take a normal breath when you are done. Integrate this intention for the rest of your day. When you feel ready, You can gently bring back some movement to your body in any way that feels good. You can stretch or yawn if you like. You can open your eyes if they were closed and carry the sense of presence with you as you step back into your day. You've got this. And remember that you can come back to this recording at any time that you want to check in with yourself in the middle of the day. And come back to calming presence. Thank you for taking this moment for yourself and for participating in this midday reset with me.