Less Stress... 3 Minutes Of "Me Time"

In just three minutes, this is a breath break to remind you that you need to come back to your body. Rhythmic breathing activates your parasympathetic nervous system, the polyvagal "rest and digest" state, so stress can be processed. This practice is part of Relational Trauma Repair (RTR), Dr. Tian Dayton's embodied healing model for restoring calm in small, doable doses. Music by Philippe Treuille.

Transcript

Less stress. A four minute passage to a calmer you. Sit comfortably. Breathe in and out easily and completely. Breathing out tension and anxiety on a long exhalation. And in a feeling of peace and relaxation as you inhale and relax. Mentally scan your body for any areas of tension. And ask your mind. To ask your body. To release them. Feel your body releasing tension and allowing it to drift away. Exhale any anxious thoughts that are racing around your mind. On a long exhalation, Simply wrap your anxieties in a bubble and allow them to float away. Watch as they move farther and farther out of view. Exhale deeply and as you do, Feel a deep release within you that creates an open space and a feeling of aliveness. Now inhale peace and relaxation into that place within you. Allow that place to fill with a sense of ease and serenity. Allow each muscle in your body to fill with a vibrating energy and aliveness and exhale any tightness or fear. Breathe in and out easily and completely without a pause between inhalation and exhalation and relax. Allow your mind to become aware of any area where you may be experiencing any tension. Fear or anxiety. And become aware of how that is affecting the way you are holding your body. Now release that tension on an exhalation. Now allow your body to take a full and nourishing breath. As you inhale a feeling of ease and centeredness. A centeredness that you carry with you throughout your day. You have created a reservoir of calm from which you can draw peace and relaxation throughout your day. It is a private place that sustains and nourishes you. A place that is connected with an endless supply of serenity. Breathe in and out of that place of serenity. Slowly, Whenever you feel ready. Bring this awareness into your day.