Try the 2-minute reset
This is not self-improvement. It’s a small return. Two minutes to notice what’s here.
2:00 timer
Press start, then follow the cues. If you miss a step, it’s fine. Just come back.
02:00
Ready? Find a comfortable position.
Tip: If you’re in public, you can do this with eyes open.
Safety note: if you feel dizzy, panicky, or unwell, stop and do something supportive (sit, drink water, breathe normally). This is a gentle practice, not a test.
The three steps
- Breathe: one slow breath. Feel the exhale.
- Notice: one sensation. Name it softly.
- Soften: one small place. A millimeter is enough.
You’re not trying to feel better. You’re letting yourself be here.
If you’re short on time
20-second version: one breath + feel your feet + soften your jaw.
Eyes-open version: name 3 colors you can see, slowly.
Next step
If you want, read a story that matches your mood — not to learn, but to recognize yourself.