Two Minute Transition Exercise

This two minute transition exercise can be completed in a sitting or standing position.  It can be completed in an office, car, private space, group setting or anywhere you need a quick refresh.  And to be crystal clear – stop the car before doing this.  I do am not advocating closing your eyes while driving…

Go through the relaxation script slowly and methodically.  Pause for 2 to 3 seconds between sentences and allow yourself time to breathe.  You can read it out loud, in your head or record it and play it back.

Guided Relaxation & Intention Setting Script

Close your eyes for a moment and then reopen them, focusing on this exercise.

Take a slow breath and exhale fully, to simply become more aware.

Allow your breath to bring you into the present moment.

Breathe through your nose.  Inhale refreshing air and nurture yourself.

Breathe out through your mouth.  Exhale warm air, expelling any tension and negative emotion.

Relax your shoulders down like ice melting on a hot summer day.

Relax your brow, relax your eyes, relax your jaw, relax the muscles at the back of your neck.

Take a slow breath and exhale fully.   Bring your attention to your breath.  Inhale.  Exhale.


Ask yourself, “How do I move to this next activity, free from my previous one?”

Breathe and give yourself time to answer.


Life and time are precious.

Ask yourself, “How do I want to feel and act during this next part of the day?”

Breathe and give yourself time to answer.


Ask yourself, “How will I show up for this next activity as my fully energized, best self?”

Breathe and give yourself time to answer.


Ask yourself, “How can I enjoy this next activity and how can I bring joy to others?”

Breath and give yourself time to answer.


Feel your body remain still and calm.

Feel your inner peace.


Return to your day with a renewed sense of calmness, focusing on the present moment.



Supplemental Materials

Script inspired by love and the following meditation and relaxation materials, that include longer options if you’d like to spend more time exploring relaxation and meditation practices, including mantra and other techniques.

Love to Known Guided Meditation Script

Forbes 10 Minute Meditation

Meditation Training & 20 Minute Release Meditation

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