Quick Reset

For this quick reset,

We'll start with some movement to get out of the head and into the body.

We'll start with some hand circles.

So draw your hands at the wrist in three circles on the inhale and then exhale and change directions.

Inhale for three and exhale for three.

Now I'll do a couple of shoulder shrugs.

So bring your shoulders up to your ears on the inhale and then drop and then up to your ears and drop.

Now sitting up relaxed and alert,

Let your palms rest on your thighs for grounding your energy and close your eyes or lower your gaze.

We'll do two slow breaths to reset your nervous system from fight flight to rest and digest.

We'll inhale for four and exhale for eight.

So start by exhaling all your air.

Inhale 3,

2,

1.

Exhale 7,

6,

5,

4,

3,

2,

1.

Inhale 3,

2,

1.

Exhale 7,

6,

5,

4,

3,

2,

1.

Now bring your attention to the breath.

This really just gives the mind something to do.

Relax the scalp,

Forehead,

Jaw,

Shoulders.

Relax the arms,

Chest,

Belly,

Lower back.

Relax the buttocks,

Thighs,

Calves,

And feet.

Let all the tension drain from your body.

Rest in this stillness,

Paying attention to the breath.

If thoughts arise,

Notice that without judging and notice how they go away on their own.

Thoughts arise and fade away with no effort like waves in the ocean.

When your thoughts drift,

Just begin again,

Attention on the breath.

And when you're ready,

Open your eyes and bring the state of calm and relaxation back to your day.