Stress Reduction In 3 Minutes

Simple, to the point practice. Ideal as a mindfulness at work practice. 16 Seconds to Clarity is a breathing technique introduced by my meditation mentor and guide, davidji. The focus of this session is to focus on the breath, bring awareness back to the present moment, and provide a resource to cultivate more responsiveness instead of reactivity to situations that arise.

Transcript

Okay,

Feeling stressed and ready to find a little relief in this moment.

Let's get started.

It may be that you're experiencing some anger or frustration with the situation.

There may be an aspect that feels out of control.

So let's take a moment to settle our thoughts,

To come back to the here and now.

We're going to do a practice,

16 seconds to clarity.

This is a sequence where we count to four on the inhale,

Hold for four,

Exhale for a count of four,

And hold again for four.

If you're playing along,

Let's focus on the breath.

Noticing the inhale,

Noticing where it might be in your body.

Maybe even if there's an area where you're holding on to tension,

Consciously breathing into that area,

Your neck or your chest,

Your stomach,

Your back,

Whatever may be feeling like it needs a little relaxation.

So let's begin.

Inhale for two,

Three,

Four,

Hold,

Two,

Three,

Four,

Exhale,

Two,

Three,

Four,

And hold,

Two,

Three,

Four.

Once again,

Inhale,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Exhale,

Two,

Three,

Four,

And hold out,

Two,

Three,

Four.

We'll do this again,

Inhale,

Hold,

Exhale,

Hold,

And one more time,

Inhale,

Hold,

Exhale,

Hold.

And now just allow your breath to return to its natural state,

Taking a moment to explore your body,

The racing mind,

See if there's any areas that might feel a little more in the present moment that maybe you can move forward with a little more responsiveness instead of reactivity.

This practice is always available to you.

Come back to it anytime you need.

Until next time.

Reviews

Fantastic quick 'destresser' when no time for a longer chill out..
Has taught me to respond rather than react...🌈❤🙏
Thank you...