If you've just finished a meeting and your mind feels cluttered then let's take the next eight minutes to clear your head,
Release tension and reset your focus for the rest of the day.
So sit comfortably at your desk,
Feet flat on the floor,
Hands resting lightly in your lap and gently close down your eyes now.
Taking the slow deep breath in through the nose and exhaling fully through the mouth.
As you do so notice your shoulders drop,
Your jaw relax and your body starting to soften.
Taking another deep breath in and as you exhale just notice that you are in a new moment now.
The meeting is behind you and this is your time to reset,
To breathe and let your mind settle into calm.
And now we're going to do a gentle body scan to release any lingering tension.
So bring your attention to your forehead and gently notice if there's any feeling of tension here and just simply relax those muscles now allowing them to soften.
Moving your attention down into your jaw,
Noticing without any judgment if there's any areas of discomfort or tension and allow it to release naturally.
Letting your awareness slowly travel through your body as we continue to scan and release.
Moving your attention to your shoulders,
Gently noticing if there's any tightness or sensations.
Slowly inhaling through the nose and on your exhale just let them soften.
As you move into your neck,
Noticing any areas where it may feel a bit stiff and just relax those muscles now coming into the present moment.
Noticing your hands resting gently in your lap,
Feeling them loose and relaxed.
And now bringing attention to your back,
Again looking at any areas of tension here and inhaling in and on the exhale let go of that tension.
Imagine it's softly melting away with each breath you take.
With each breath you take your body becoming lighter,
Calm and more grounded.
Feeling how your posture settles naturally,
Bringing attention to your legs and just gently letting them relax.
Feeling your feet loosen and relax,
Ready for a fresh start.
Just notice how good that feels to feel relaxed in your mind and body.
As you shift your focus to your thoughts now I want you to imagine your thoughts as papers scattered across your desk in the form of unfinished tasks,
Meeting notes or ideas that need attention and I want you to begin to organize these papers.
Picking up a few sheets to start.
Decide whether it belongs in a folder or a tray or a binder.
You can even use paper clips to group similar items together.
You can open drawers to slide the papers neatly inside and just gently start to sort each paper and as you do so just notice how your mind feels lighter.
With each item that you organize in your visualization it's a thought that you acknowledge and then set aside.
As you move these papers notice that feeling of organization neatly stored and off your mental desk.
You can even imagine labeling folders or adding colored tabs,
Anything that helps you feel complete in this process.
And as you do this just take a moment now to admire your tidy mental workspace.
Feel the calm and the clarity and the readiness to move forward.
Your mind is clear,
Organized and prepared for what comes next.
Just taking in this moment now absorbing that feeling of calm,
Feeling organized and steady.
Now I want you to take one final slow deep breath in through your nose and exhale fully.
Slowly bringing your awareness back into your body.
Feeling it on the chair beneath you.
Feeling lighter and calmer.
And I want you to repeat silently to yourself,
I'm clear and focused for what's next.
My mind is organized and ready.
I can handle the next task calmly.
And whenever you're ready you can start to gently open your eyes and become aware of your surroundings.
And just know that you can take this clarity with you into the rest of your day.
This moment is new and so are you.
Step forward with a calm focus taking with you the energy that you've created in this meditation knowing you've already released what you no longer need to carry.
