A 2-Minute Calm Reset

This short meditation is designed to help you pause, regulate your nervous system, and return to a sense of calm, even in the middle of a busy or overwhelming day. Perfect when you feel overstimulated, tense, or mentally scattered and need a fast, grounding reset.

Transcript

Take a moment to settle where you are.

You don't need to change anything,

Just pause.

Gently close your eyes or soften your gaze.

Inhale slowly through your nose,

And exhale through your mouth.

Again,

Inhale,

Letting the breath fill your chest and belly.

Exhale,

Releasing whatever you've been carrying.

You don't need to solve anything right now.

You don't need to figure anything out.

Just notice the feeling of your body being supported by the chair,

The floor,

The ground beneath you.

Inhale,

Return to yourself.

Exhale,

Release what isn't yours.

Let your shoulders drop,

Let your jaw soften.

If your mind wanders,

That's okay.

Gently bring your attention back to your breath.

In this moment,

You are safe.

In this moment,

You are here.

Take one final slow breath in,

And a long breath out.

When you're ready,

Open your eyes.

Carry this calm with you into whatever comes next.