Pause & Reconnect: A 5-Minute Mindfulness Reset

The purpose of this practice is to connect with this moment,

Noticing how you feel on the level of the body and on the level of the mind.

So we start by directing the attention to the breath,

Noticing how the breath is right now,

Maybe noticing where the breath can be felt the most,

Maybe on the level of the abdomen,

The level of the chest,

Or in the area around the nostrils,

And investigating with curiosity,

Noticing if it is fast or slow,

Long or short,

Deep or shallow,

And simply observing for a few moments,

Without interfering with the breath,

Simply noticing how it is right now.

We move the attention to the body and to sensations,

And we can investigate,

Notice how the body feels right now,

Is it relaxed,

Tensed,

Light or heavy,

Or if you can notice any other particular sensation in any part of the body,

Simply noticing,

Observing how it manifests,

Moving the attention to the mind and to thoughts,

Noticing how the mind feels in this moment,

Few thoughts,

Many thoughts,

Random thoughts or thoughts about a specific subject,

A specific theme,

If they are about the past,

The present or the future,

And simply investigating,

Observing without getting involved with the content or the thoughts,

And moving the attention to emotions,

Feelings,

Investigating how we feel in this moment,

Happy,

Sad,

Calm,

Inspired,

And if it is not possible to identify an emotion or feeling,

You can simply say pleasant feeling,

Unpleasant feeling,

Or neutral feeling.