A 6-Minute Reset

Feeling overwhelmed, distracted, or just in need of a quick pause? This 6-Minute Reset Meditation is designed to help you slow down, reconnect, and come back to center—no matter how busy your day is. In just a few minutes, you’ll be guided to settle your breath, release tension from your body, and anchor yourself in the present moment.

Perfect for a midday break, before an important meeting, or whenever you need to clear your mind, this short practice helps you shift from stress to calm and restore a sense of balance.

Transcript

Find a comfortable position. Sit or lie down in a way that allows your body to feel supported. Put your hands, Rest softly by your sides or in your lap. If it feels okay, Allow your eyes to close. Take a slow breath in and a long gentle breath out. Again, Breathing in and breathing out. Find a comfortable natural rhythm for your breath. No need to control it. Just allow it to flow naturally in through your nose and out through your nose. Now bring awareness to your body. Notice where you feel contact. With the chair, With the cushion, With the mat or bed or floor. Feel that support. Now gently scan your body from head to toe. Notice any areas of tightness, Tension or discomfort. There's nothing to fix. Just notice. Continue your breath slow and natural. And as we move throughout this practice perhaps they'll relax a little on their own. Then now let's breathe together. We'll inhale for 4, Hold for 5, Exhale for 6. Breathe out, Empty the lungs. And now inhale for 4, 3, 2, 1. Hold for 5, 4, 3, 2, 1. Exhale for 6, 5, 4, 3, 2, 1. Inhale for 4, 3, 2, 1. Hold for 5, 4, 3, 2, 1. Exhale for 6, 5, 4, 3, 2, 1. Inhale for 4, 3, 2, 1. Hold for 5, 4, 3, 2, 1. Exhale for 6, 5, 4, 3, 2, 1. And back to your natural breath. Now take your hand or both hands and rest them on the center of your chest. Continue to breathe, But now feel the awareness of your hand on your chest. A gentle rise and fall, A soft warming of the area. There's nothing to do in this moment, But sit and breathe and be. Now move your hand or hands to any other part of your body. Adopt a comforting, Soothing touch. Breathe into that area that needs the extra attention, The extra support. With time, Let it relax. There is nothing else to do in this moment, But be in this moment. Again, Release your hands, Back into a comfortable resting position. And we'll take 3 cleansing breaths together to end our short reset. Exhale out, Empty the lungs, And then take a full and complete inhale. Breathing into your belly, Into your ribs, Into your chest. And then exhale with a sigh. Breathing in, Belly, Ribs, Chest. Exhale with a sigh. Exhale with a sigh. Last time, Belly, Ribs, Chest as you inhale. Exhale with a sigh. Home peace, Peace, Peace, Shanti, Shanti, Shanti. Thank you.