The 3-Minute Pause For Overwhelm

This is a short guided meditation designed to help you reset when everything feels like too much. In just three minutes, you’ll be gently led to breathe, ground, and reconnect with yourself. Expect a calm voice, soothing affirmations, and space to return to your center—no special tools or quiet room required. This is your pocket-sized pause, anytime you need to slow down and find clarity.

Transcript

This is a 3 minute meditation for overwhelm.

Just a quick pause to return to yourself.

Find a comfortable seated position and just start by gently closing your eyes or softening your gaze.

Let your hands rest where they feel most natural,

So that could be on your lap,

Could be on your heart or by your sides.

Take a slow steady breath in through your nose and exhale gently through your mouth.

Just let yourself arrive in this moment.

There is absolutely nothing else you need to do for the next few minutes.

There is no one else you need to be,

So just let the outside world soften just a little bit and just for now.

Bring your attention to your feet or the seat beneath you and feel the support holding you.

Remind yourself,

I am here,

I am safe.

Let your breath fall into a natural rhythm and as you inhale,

Say to yourself,

I breathe in calm and as you exhale,

I release the tension.

You can repeat this quietly or silently to yourself in the next few minutes even after this session,

Reminding yourself that you are allowed to pause,

You are allowed to take up space and you are allowed to begin again.

Slowly place a gentle hand on your heart,

Just feeling the warmth of your own hand.

Let this moment be an act of kindness to yourself.

As you inhale,

Quietly say to yourself,

I breathe in calm and as you exhale,

I release the tension.

As we close,

I offer you this reminder that even in chaos,

You can always find stillness.

Even in overwhelm,

You can always choose one breath,

One pause and one step at a time.