Instant Calm: 5 Minutes To Reset Your Mind

Welcome,

This is Natalie.

In the next five minutes,

I'll guide you through a simple but powerful practice that calms your nervous system instantly and brings you back to balance.

This is something you can use anytime stress feels overwhelming,

Whether during your work day,

Before a conversation,

Or whenever your mind is racing.

Let's begin by finding a comfortable seated position.

Allow your shoulders to drop and let your hands rest softly.

We'll start with a breathing technique proven to calm the body quickly.

Take a deep inhale through your nose and right before you finish,

Take a second small sip of air,

Filling the lungs completely.

Then exhale slowly and fully through your mouth.

Let's try it together.

Inhale deeply through the nose,

Taking two sips of air,

And exhale fully through the mouth.

Again,

Inhale deeply,

One more sip,

And exhale completely.

One last time,

Inhale twice,

And let everything go.

Notice how your body already feels a little softer,

Your mind a little clearer.

Now bring your attention to the points where your body meets the chair or the ground.

Feel the support beneath you,

Holding you.

Bring awareness down to your feet.

Imagine them heavy,

Steady,

Grounded.

Sit.

Notice your legs solid and at rest.

Feel your belly rising and falling with the breath.

Notice your chest softening,

Releasing tension.

Bring awareness to your hands,

Letting them be loose and open,

And finally your face,

Unclenching the jaw,

Softening the eyes,

Relaxing the forehead,

Including the eyebrows.

Take one more deep breath in,

And a long,

Easy breath out.

Notice how different your body is from the rest of your body.

How do you feel now?

Clearer?

More present?

Remember,

This reset only takes a few minutes,

And you can return to it any time.