Reset: MINDFULNESS PRACTICE

This guided two-minute (approximately) reset is designed to help you ground yourself and find clarity. It begins with the application of essential oils to pulse points or the substernal notch, enhancing the calming experience through aroma during deep breathing exercises. You are then guided to pause, straighten your posture, and perform a series of deep breaths, followed by mindfulness techniques that involve noticing your surroundings and textures. The exercise continues with choosing a calming word to focus on while breathing, reflecting on gratitude, and using the word 'release' as a mantra to conclude the session. This practice aims to instill a sense of calm and clarity, reminding you that you can return to this mindful state anytime throughout your day.


00:00 Introduction to the Two-Minute Reset

00:03 Applying Essential Oils for Relaxation

00:29 Grounding Yourself: Posture and Breathing

00:39 Deep Breathing Exercise

01:21 Mindfulness and Sensory Awareness

02:02 Choosing a Calming Word

02:33 Gratitude Practice

03:08 Final Release and Reset

03:18 Concluding Thoughts and Encouragement

Transcript

0:59

This is designed to be a two minute reset. If you have your essential oil with you, it'd be a good time to apply your essential oils. I like to apply to my wrists, to pulse points, or even in the substernal notch that space between your clavicles. I feel like that's a good topical application as well as the, you get the aroma when you're deep breathing during this exercise. I invite you to pause and just ground yourself for about 30 seconds. Stop whatever you're doing and place both feet flat on the floor. Straighten your posture, either sitting or standing tall, but relaxed. take a deep breath through your nose for a count of four and then hold it for two. And then you're going to exhale slowly through your mouth for a count of six. We're going to do that twice. Imagine your feet rooting into the ground, steady and supported. Take a deep breath in. Hold. And exhale slowly through your mouth for a count of six. Now take a moment just to notice your surroundings. Pick one object that is nearby and just notice its shape and its color and texture, and then listen for the faintest sound you can hear, and then the loudest, just notice the sounds around you, Feel the texture of your clothes, the surface you're touching, or the air on your skin. And we're going to choose a calming word, a phrase like calm or present or breathe. inhale silently say the word and exhale. Let it settle into your body. If your thoughts wander, gently bring them back to your breath and the word. Now I invite you to think of one thing that you're grateful for in this moment. It might not feel like a grateful moment, but hopefully you can think of something. It might be the shoes you're wearing, the coffee cup you drank out of, that this day will come to a close, that you're okay, that you're safe. Let that feeling of gratitude expand in your chest as you take one final deep breath. And now I invite you to just say, to say it with me, release, release, release. And when you're ready, enjoy this reset and continue your day Knowing that you can come back to this moment at any time, your breath is always with you. And as you go, you'll be still be smelling that aroma. Remember what it stands for. It's your reset. It's your release. It's your clarity. It's your calm. So just take another deep breath And when you're ready, enjoy this reset and return to your day with clarity and calm.