3-Minute Looking Up Reset

Time needed: 3 minutes (1 minute each)

Setting: Any indoor/outdoor space

Purpose: Shifting perspective through literal and metaphorical upward focus

Physical Sky Lift (60 seconds)

What: Wherever you are:

- Slowly lift head and eyes upward

- Find highest point you can see (ceiling, trees, sky)

- Let neck gently lengthen, shoulders drop away from ears

- Follow any clouds, light patterns, or movement above

- Take three breaths while gazing upward

  Notice: How looking up changes your posture, where tension releases, what you discover above eye level

  Why: Breaks downward/inward focus, releases neck tension, expands visual field

Perspective Elevation (60 seconds)

What: While maintaining upward gaze:

- Imagine current challenges from bird’s eye view

- Consider how today’s concerns might look from higher altitude

- Let problems feel smaller against vast sky

- Send your worries up and outward

- Feel sense of space around you expanding

  Notice: How elevation changes problem size, what feels less urgent from above, where lightness emerges

  Why: Builds perspective, reduces overwhelm, creates mental spaciousness

Possibility Horizon (60 seconds)

What: Continue looking up while:

- Scanning for anything that inspires wonder

- Letting eyes travel along horizon line if visible

- Feeling connection to something larger than immediate concerns

- Opening to unexpected possibilities

- Receiving whatever the upward view offers

  Notice: What draws your attention skyward, how connecting upward affects your energy, what feels possible

  Why: Connects to vastness, inspires awe, opens receptivity

Closing: Slowly return gaze to eye level

Notice: How your internal state has shifted

Why: Integrates upward perspective shift

Tips:

- Works indoors looking at ceiling patterns too

- Even brief upward glances help

- Let sky be your teacher

- Notice what naturally draws eyes upward

- Use anytime feeling too inward-focused