Welcome to this 3x3 micro break where we are going to take three minutes.
A minute to reset your mind with square breathing.
A minute to reset your emotional center with a gratitude practice.
And a minute to reset the body with some bouncing on our heels and shaking,
A qigong practice.
Let's begin.
We start off with square breathing.
Breathing into the count of four,
Holding for four,
Breathing out for four,
Holding for four.
Breathe in two,
Three,
Four.
Hold two,
Three,
Four.
Breathe out two,
Three,
Four.
Hold two,
Three,
Four.
Continuing at your own pace,
Breathing in and out through the nose,
Inhaling for four,
Holding for four,
Breathing out for four,
Inhaling for four,
And holding for four.
Finishing off your cycle,
We'll move on to a reset for our emotions with gratitude practice.
Closing your eyes,
Bring to your mind an experience that you've had that has brought you so much fun and joy.
Something in the past,
A friend,
Family member,
Maybe your pet.
And bring in all the senses of that experience.
Imagine how you felt,
What you heard,
What you saw.
Bring in the sensations of touch,
Smell,
Taste.
Immerse yourself as if you were in that experience all over again.
Feeling that appreciation and gratitude for having had that experience.
Breathe in,
Feel that gratitude and appreciation.
Breathe out and send it out into the world.
And then opening your eyes and getting ready for our final reset for the body.
For this,
I'll invite you to stand up.
And we're generally going to do a practice called shaking.
It's a qigong practice where we bounce on our heels and release any stress and tension in our body.
Let's begin.
So bouncing on your heels just gently,
Letting go of the stress and tension in your legs,
In your thighs,
In your hips.
Really allow that bouncing to move up through the body,
Up through the back,
Letting go of the tension in the back,
The shoulders,
The upper arms,
The forearms,
The hands and wrists.
Continuing to gently bounce and shake,
Let go of the tension in the back of the head.
Allow the vibration move up from the heels,
Letting go of any stress and tension.
It's this very similar practice to what we see with elite athletes right before a race,
Where they shake out any stress and tension.
Letting go of all of that tension and then coming to a rest.
And there you have it,
The three by three.
Taking three minutes to reset the mind,
The heart and emotional center and your body.
Do this break anytime in the day,
Whenever you need it.
