Anti-Burnout Meditation

Welcome to this anti-burnout meditation.

I appreciate you taking the time from your busy schedules to join this session.

Today we will create a moment of calm amidst the chaos.

Let's begin by setting a personal intention for this session.

Take a moment to acknowledge what you hope to achieve or feel by the end of our time together.

It could be reducing anxiety and tension and promoting a sense of relaxation and calm.

It could be clearing the mind of clutter and distractions.

It could be to promote feelings of happiness and wellbeing.

Whatever it is,

Set your intention now.

Sit comfortably in your chair,

With your feet flat on the floor and hands resting in your lap.

Close your eyes if that feels comfortable.

Take a deep breath in through your nose.

As you exhale through your nose,

Let go of any immediate tension that you may be holding.

Now bring your attention to your breath.

Slowly observe your natural breathing pattern.

Notice the inhale and the exhale without trying to change it.

Let's move into a deep breathing exercise.

Inhale deeply through your nose for a count of 4,

Pause for a count of 4 and exhale through your nose for a count of 6 and we'll continue this cycle at your own pace for more breaths.

Inhale deeply,

4,

3,

2,

1,

Hold 4,

3,

2,

1,

Exhale 6,

5,

4,

3,

2,

1.

Inhale 4,

3,

2,

1,

Hold 4,

3,

2,

1,

Exhale 6,

5,

4,

3,

2,

1.

Inhale 4,

3,

2,

1,

Hold 4,

3,

2,

1,

Exhale 6,

5,

4,

3,

2,

1.

Inhale 4,

3,

2,

1,

Hold 4,

3,

2,

1,

Exhale 6,

5,

4,

3,

2,

1.

Inhale 4,

3,

2,

1,

Hold 4,

3,

2,

1,

Exhale 6,

5,

4,

3,

2,

1.

Inhale 4,

3,

2,

1,

Hold 4,

3,

2,

1,

Exhale 6,

5,

4,

3,

2,

1.

Inhale 4,

3,

2,

1,

Hold 4,

3,

2,

1,

Exhale 6,

5,

4,

3,

2,

1.

Inhale 4,

3,

2,

1,

Hold 4,

3,

2,

1,

Exhale 6,

5,

4,

3,

2,

1 and relax.

I invite you now to visualize a calm and peaceful place where you feel completely relaxed and safe.

This could be a beach,

A forest or any place that brings you tranquility.

Engage your senses.

See the colours,

Hear the sounds,

Feel the textures,

Smell the scents.

Spend a few moments here soaking in the calmness and letting go of any stress.

Silently or out loud repeat the following affirmations.

I am calm and collected.

I handle challenges with grace.

I am capable and resilient.

Feel the truth in these words with each repetition.

Now think of one thing you are grateful for in your life.

Focus on that positive feeling that it brings you.

Now slowly bring your awareness back to the present moment and noticing the room around you.

Wiggle your fingers and your toes and when you are ready gently open your eyes,

Stretch and take a few deep breaths.