3-Minute Stop & Notice Reset

Time needed: 3 minutes (60 seconds each)

Setting: Any time feeling rushed/scattered

Purpose: Creating intentional pause to reconnect with present moment

Immediate Stop (60 seconds)

What: Wherever you are, stop all movement. Place hands on nearest surface or your body. Count 10 breaths without changing anything about them.

Notice: Speed you were moving at, quality of current breath, where tension lives in body

Why: Interrupts momentum, creates clear boundary between rushing and being, allows nervous system to register pause

Environment Scan (60 seconds)

What: Without moving from spot, slowly notice:

- Three colors you hadn't seen

- Two sounds you'd tuned out

- One texture within reach

- Temperature on your skin

- Quality of light around you

Notice: How much you miss when moving fast, what details emerge when still, which sense draws you most

Why: Anchors in present environment, reduces tunnel vision, builds sensory awareness

Internal Weather Check (60 seconds)

What: Ask yourself gently:

- "What am I feeling right now?"

- "What does my body need?"

- "What one thing can I let go of?"

Let answers arise without forcing

Notice: First responses that come, any resistance to stopping, what shifts when acknowledged

Why: Builds self-awareness, validates current state, creates space for responsive choices

Closing: Take one conscious breath before moving

Notice: How stopping changes your next steps

Why: Carries pause quality into movement

Tips:

- No perfect time to stop

- Even 30 seconds helps

- Trust what you notice

- Return to this practice when scattered