Quick 3-Minute Reset Meditation

Doing something small is better than skipping our meditation practice altogether. For those days or moments when you find it difficult to commit time to meditation, here's a three-minute reset. I'll just be reminding you to loosen your jaw, neck, and face muscles, slow your breathing, and center yourself. It's quick, painless, and has amazing lasting effects. You can be proud of yourself for not skipping this important, centering part of the day, and you can always return to it at any point that you need it. I'm proud of you for being here! Now let's relax together.

Transcript

Hello and welcome.

Thank you for taking a quick pause in your day to better your life.

Let's get right into it.

Sit or lie down and close your eyes.

Become aware of your breathing and gradually slow down your breath.

Pause for a moment before each breath in and out and feel the sensation in your lungs.

Relax your jaw.

Give it a little wiggle back and forth and let it rest comfortably,

Releasing all tension.

As you breathe more slowly,

Try to extend your spine while releasing neck tension.

Decompress.

As you breathe in,

Expand your ribcage and as you breathe out,

Gently relax your neck muscles and stretch the crown of your head away from your collarbones.

Breathe slowly and softly,

Noting the muscles in your forehead.

Become aware of these muscles and imagine them softening completely.

Breathing in,

Raise your shoulders to your ears.

Breathe out and let your shoulders drop.

Again,

Breathe in and lift your shoulders.

Breathe out and shake them back and forth,

Releasing any pent-up energy.

Now notice how relaxed and soft your muscles feel with each inhale and exhale.

Slowly continue breathing in and out through your nose if possible.

Throughout your day,

If you begin to feel anxiety creeping in,

Return to this practice.

Consciously release tension and slow your breathing.

Now put a small smile on your face.

This helps signal happiness to your brain on a subconscious level.

Thank you for joining me.