3-Minute Tea Savouring Reset

Time needed: 3 minutes (1 minute each)

Setting: Any quiet moment with a cup of tea

Purpose: Using tea as a mindfulness anchor for presence and restoration

Preparation Ritual (60 seconds)

What: As you prepare your tea:

- Watch water change color as tea steeps

- Hold warm cup between both hands

- Inhale steam rising, noting aroma

- Set clear intention to be present with this moment

Notice: Temperature against palms, aromatic notes, visual transformation, anticipation building

Why: Creates transition to mindfulness, engages multiple senses, signals shift to present moment

Full-Sensory Sip (60 seconds)

What: With your first few sips:

- Feel weight and temperature of cup

- Observe tea's color and movement

- Inhale aroma just before sipping

- Notice flavors across different parts of tongue

- Feel warmth traveling through body

Notice: Subtleties of flavor, temperature change, how body receives warmth, natural breathing rhythm

Why: Deepens sensory awareness, anchors attention in present, activates pleasure pathways

Tea Contemplation (60 seconds)

What: Between sips:

- Place cup down mindfully

- Notice space between desire and action

- Observe thoughts arising without following them

- Return to sensation of warmth in body

- Appreciate brief pause in day

Notice: Quality of attention, any impatience, comfort of ritual, shift in mental state

Why: Builds pause practice, creates micro-restoration, integrates mindfulness into daily life