Curb Anxiety And Reset In Three Minutes

This three-minute breathing space is perfect for those moments when you don't have time for a full meditation session. Use it for daily pauses, before meetings, or whenever anxiety and overwhelm surface. It's a fast, effective tool to help you reset and come back to the present moment.

Transcript

Three-minute breathing space.

Coming into a comfortable seat.

Maybe rolling your shoulders back.

Sitting upright.

Closing your eyes.

Beginning by noticing what is going on in your body and mind.

Right here and right now.

Taking a few moments right now to scan your body.

What thoughts or sensations are here in this moment?

Just getting a sense of what is right here,

Right now,

Happening in your mind and your physical body.

Now let's redirect our attention to our lower bellies.

Inwardly noticing how your belly expands on the inhale and deflates on the exhale.

Breathing in through the nose and out through the nose.

Just noticing the belly rise and fall.

Staying here on your own for the next few moments until I prompt you to the last step of this breathing space.

As your mind wanders,

Just bring it back to your lower belly.

Now shifting your awareness to the last step of this breathing space by expanding all your attention now to your entire body.

Perhaps imagining that your body and mind are all breathing together.

Just staying here on your own and noticing this new expansion in your body and mind.

Breathing in to that space of expansion and awareness.

And when you are ready,

You can simply open your eyes and come back to this moment.