Hello,
And welcome to your de-stressing meditation.
My name is Brenda and I will be guiding you today.
And sometimes we just need that refresh.
We just need to hit pause to get that new perspective,
That new mindset that can be challenging to cultivate when we've been inside of our work or stressed from something that can be work-related or perhaps it's not even work-related.
But the intention for our session today is to really set that pause,
To reset,
To refresh,
And to come back into our work or what we were doing with perhaps a new set of eyes or a new perspective.
So let's go ahead and start our session here.
How about you find your position?
And you might even still be at your desk or your chair.
And so that's the perfect place to stay and to simply allow your body to find its most comfortable place in that chair.
Some of us might have the opportunity to go to a different room.
Maybe it's even the bathroom.
It's going to be different on where we can cultivate this moment of pause for ourselves.
And some of us might be able to find that seat that we often talk about that's sitting on the floor with a cushion or even lying down.
We're going to keep our eyes open for a moment.
Just notice the body arriving.
Notice any thoughts that may be there,
Fluttering or lingering.
And then just notice the breath.
Notice where you feel the breath.
If it changes a little,
Not a big deal.
We're going to go ahead and do a little bit of eye movement.
So without moving your chin or your head,
Just kind of look over to the right side.
Kind of like you're just trying to browse at something but not move,
Not move your head so much.
Just angle your eyes to the right.
Angle your eyes to the left,
Maybe blinking between.
Looking up.
And looking down,
Maybe blinking in between.
Good.
Take a big breath in,
Looking forward.
And a breath out.
We'll just do that little circle or that round one more time.
Looking over to the right.
Then to the left,
Maybe blinking between.
And up.
And down.
And forward.
Big breath in.
And now close the eyes,
Big breath out.
Now with your palms on the tops of your thighs,
You're going to flip the palms so that they're facing up.
Eyes can be closed or maybe you're looking down at the palms.
And you're going to give your palms or your fingers a light squeeze and then release.
You'll give your fingers a light squeeze.
Curl the fingers into yourself,
Slightly flexing through the wrists.
Good.
And then release.
And then one more.
Curl the fingers up into a fist and then bring the fist towards yourself,
Towards your inner elbow.
Good.
And then release.
And then if you'd like,
Just a nice swirl of the wrists and the fingers.
Take a breath in.
Take a breath out.
Let the palms now rest downward onto the thighs.
Let the shoulders roll up back and around.
Let the chin feel leveled to the floor.
And let your spine slightly recline into your seat or just feel a bit more of this sense of backing up.
Oftentimes our head is jutting forward and we're looking really far forward into our computers.
So we want to just do a little bit of the opposite.
We'll start some of our internal observation with various breathing techniques.
Observe and inhale and observe and exhale.
Go ahead and inhale to the count.
Four,
Three,
Two,
One.
And exhale.
Four,
Three,
Two,
One.
You'll breathe in four,
Three,
Two,
One.
You'll breathe out four,
Three,
Two,
One.
You'll breathe in four,
Three,
Two,
One.
Breathe out four,
Three,
Two,
One.
Final round.
Breathe in four,
Three,
Two,
One.
And breathe out four,
Three,
Two,
And one.
Breathe in fully.
Hold the breath just a tiny bit at the top.
And let the breath go.
Soften your face,
Your jaw as you notice the breath move in.
Notice the breath move out.
No longer counting the breath,
But seeing if we can keep that evenness to the inhale and evenness to the exhale.
The breath is always here as a tool,
As a guide to remind us of the present moment.
Take a big breath in here,
Cueing our body that it's gonna be time to end and move soon.
And a nice long breath.
Little more like that in through the nose,
Out the mouth.
Tip your chin down and start to blink your eyes down towards your thighs,
Towards your palms.
Taking your time to enter back into the physical space that you're in.
And lifting your chin up,
Feeling the sense of presence for yourself and hopefully a bit refresh,
De-stress,
And getting back into your day now.
Thank you so much and please come back to this meditation if you need it at any moment,
At any time of day.
And I'll see you soon.
Bye.
