Afternoon Meditation For Teachers

Welcome to this afternoon meditation for teachers.

Feel free to do this meditation at school or once you arrive home.

This is a beautiful way to transition to the rest of your day and to take some time just for you.

Find a quiet space and a comfortable seat.

Close your eyes if you'd like.

Take a slow deep breath in through your nose and release it with a gentle sigh.

This is perhaps the first mindful breath you've taken all day.

Starting at the top of your head,

Take a brief scan of your body.

Notice any areas of tension or discomfort.

Notice if certain muscles feel tight.

Now coming back to the crown of your head.

Breathe in and as you slowly breathe out,

Visualize that tension,

Discomfort or tightness melting away.

Slowly move your awareness down your body.

Invite ease and softness into your forehead,

Your jaw,

Your neck.

Move down your shoulders,

Your arms,

Your chest and your belly.

Slide your awareness down your back,

Your hips,

Your legs and down to your feet.

Invite any last bit of tension to melt away through the soles of your feet.

Now take a minute to reflect on your day.

What moments brought you joy?

What made you smile or laugh?

Did a certain lesson go particularly well?

Did you have a meaningful conversation with a student,

A parent or a colleague?

Take a moment to feel grateful for these moments and hold on to this feeling of gratitude in your heart.

Bring your awareness back to your body and to your breath.

Take a slow deep breath in and release it with a sigh.

Slowly blink your eyes open and know that you are ready to welcome the rest of your day with a renewed sense of calm and gratitude.