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Six-Minute Sanctuary: Quick Meditation for Stress Relief and Balance · STOPTIME: Live in the Moment.

• 0:01
  Speaker 1: Hey there, this is a brief meditation that you can use just when you need to step away from a stressful event, or maybe you just need some quiet and peace and a reminder to center yourself.
• 0:20
  Speaker 1: You might do it at your desk and just put your headphones on and tune out of the world for a minute and listen to my voice.
• 0:34
  Speaker 1: Or, if you are able to get away and find a comfortable spot, you can do that too.
• 0:42
  Speaker 1: And as you're getting ready, just know that it's perfectly normal to feel stressed during your day and there's lots of very simple ways just to recalibrate, and this is just one of those ways.
• 1:11
  Speaker 1: If you give yourself the permission simply to step away for a moment.
• 1:24
  Speaker 1: We all have limitations about you know grit and fighting through the stress, but you know what, guys?
• 1:35
  Speaker 1: We have a real opportunity just to create space for breath so that the stress, or at least the response to stress dissipates, doesn't seem so serious, and no matter how serious it may or may not be, after this little exercise you'll feel more equipped to handle it.
• 2:08
  Speaker 1: So, when you're ready, if you're able, close your eyes and I just want you to take a deep breath, in for four, three, two and one and exhale for twice as long or as long as you can, just letting go of any kind of tension with the exhale.
• 2:48
  Speaker 1: And as you continue to breathe this way, I just want you to continue to listen to my voice, concentrating only on the fact, connecting only to the fact that you are breathing, that you get to breathe.
• 3:21
  Speaker 1: Notice how you feel calmer already just having stopped to breathe.
• 3:38
  Speaker 1: I want you now to embody the feeling of one thing that you are grateful for in this moment.
• 3:57
  Speaker 1: Sit with it for a moment.
• 4:04
  Speaker 1: Sit with it for a moment and once you truly connect with what you feel true gratitude for in this moment, I simply want you to breathe that in on your next inhale and let that gratitude course through your body.
• 4:32
  Speaker 1: If you feel like smiling, smile, breathe it in one more time, a great big breath, and maybe put your hand to your heart if it feels right.
• 4:46
  Speaker 1: And maybe put your hand to your heart if it feels right and smiling, take a deep breath in Taking in all the good and all the exhale, exhaling anything that's not serving you in this moment, whatever it is.
• 5:14
  Speaker 1: My friend, you've got this.
• 5:17
  Speaker 1: If you're able to stand up right now, go ahead and do that and start to truly feel yourself grounded.
• 5:31
  Speaker 1: If you're able to stand up right now, go ahead and do that and start to truly feel yourself grounded and connected to the floor.
• 5:36
  Speaker 1: Take a deep breath in this position.
• 5:38
  Speaker 1: Maybe roll your shoulders back, take a head roll, reach your arms way up to the sky, maybe do a roll down, slowly rolling back up.
• 5:56
  Speaker 1: Take a deep breath in and exhale.
• 5:58
  Speaker 1: It's been six minutes.
• 6:01
  Speaker 1: Have a great day.