⚡️The 5-Minute Reset: Do This Every Hour to Energize Your Day⚡️

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Take a deep breath and pause with me. Right now. This guided five-minute reset offers something we all desperately need but rarely give ourselves—permission to stop, even briefly, and reconnect with ourselves.

Designed to fit seamlessly into your busy day, this practice guides you through a gentle but powerful sequence of mindful breathing, subtle movement, and sensory awareness. As you follow along, you'll release physical tension through simple stretches and twists, then awaken each of your senses to fully anchor yourself in the present moment. The practice concludes with a moment of gratitude and an invitation to consciously choose the energy you want to bring into your next hour.

What makes this reset different is its accessibility and immediate impact. You don't need special equipment, extensive time, or previous meditation experience—just five minutes and a willingness to pause. Whether you're feeling overwhelmed at work, scattered between tasks, or simply disconnected from yourself, this practice offers a way back to center. Use it hourly as suggested, or whenever you need to clear mental fog, release physical tension, or reset your emotional state.

The most powerful reminder comes at the end: "You don't need more time. You just needed this moment." In a world constantly telling us we need more—more productivity, more achievement, more hours in the day—this simple practice offers a revolutionary perspective: that wellbeing isn't about having more, but about fully experiencing what's already here. Give yourself this gift whenever you need it. Your body, mind, and spirit will thank you.

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Episode Transcript

Speaker 1 (00:00):
Hey there, this is a five-minute hourly reset that
you can use every hour orwhenever you need a moment to
breathe, move and return toyourself.
It's a gentle check-in, a wayto reconnect to your body, your
senses and your energy.
So, wherever you are, take amoment to stop what you're doing

(00:22):
, to stop what you're doing.
Let this truly be a reset, achance to come back to yourself,
even just for five minutes.
Close your eyes or simplysoften your gaze, let your

(00:42):
shoulders drop just a little.
Take a deep breath in throughyour nose, exhaling slowly
through your mouth.
Let's take two more deepbreaths together, inhaling and
exhaling One more time,breathing in two, three, four

(01:08):
and letting go.
Two, three, four, five.
If it's available to you, standup now.
Stretch your arms high,overhead, overhead, reaching
toward the sky.
Now reach one hand a littlehigher and then the other.

(01:30):
Lengthen and open.
Roll your shoulders back anddown, letting go of any
tightness.
Gently twist from side to side,letting your arms sway with you
.
Loosen your jaw, wiggle yourtoes, shake out your wrists,

(01:58):
invite something to be.
Let go, physically andenergetically.
If possible.
Step outside or out of yourroom or wherever you are, maybe
walk to a window, let your eyestake in the sky or the light,

(02:20):
the world still in motion.
Feel the air, the temperature,the aliveness around you.
If you're still inside, justnotice something new.
Let's come home to the presentmoment through our five senses.
What do your eyes notice?

(02:45):
First, a color, a pattern,something moving or still
Whatever it is.
Let your eyes rest there andreally see it.
Tune into the sounds around you.

(03:11):
Now, what can you hear that'sclose by?
What can you hear in thedistance?
Listen beneath the surface.
Even silence has a texture.

(03:32):
Now we're going to wake oursense of smell by taking a slow
breath in through our nose.
Notice any scent that's present, subtle or strong.
Fresh air, coffee, a candleJust notice.

(03:53):
Now we're going to drawawareness around the sense of
touch.
Place one hand gently on yourchest or belly.
Feel the rise and fall of yourbreath.
Now run your fingers oversomething nearby a fabric, a

(04:18):
surface, your own skin.
Let your sense of touch bringyou fully into now.
Gently, bring your mind to onething that you're grateful for
in this moment.
Let that feeling of gratitudemove through your whole body.

(04:40):
Feel it in your chest, yourbreath, your expression.
Allow yourself to truly embodyit.
Smile if you want to from theinside out.
Let this gratitude soften andopen you and, as you prepare to
move into the next part of yourday, ask yourself what kind of

(05:05):
energy do I want to bring to thenext hour?
Let your answer guide your nextstep.
Let it be gentle, let it bereal.
Take one last deep breath inand let it go with a long sigh.
You've just reset.

(05:26):
You don't need more time.
You just needed this moment.
Come back whenever you need.
I'll be right here, namaste.