Welcome to this meditation.
Let's take a moment to arrive in this space.
If you're sitting at your desk,
Allow your feet to rest flat on the floor.
If you're on a break,
Sitting in a chair or standing,
Simply find a position that feels upright and yet relaxed.
Allow your spine to lengthen naturally.
Feel that your shoulders can soften and allow your hands to rest in your lap or comfortably by your sides.
This meditation is a short reset.
A way to clear the mental clutter,
Steady your nervous system and then return to your work with a calm focus and renewed energy.
So let's begin by arriving in the body.
Bringing your attention to the points of contact beneath you.
Notice your feet.
Notice how the soles of your feet are touching the ground.
That quiet,
Steady support of the floor or the earth beneath you.
If you're sitting,
Notice the weight of your body.
Being supported by the chair,
Notice how you're being held without any effort.
And bring awareness to your hands.
Notice your fingers,
The palms of your hands.
Just letting your body lead.
As you bring your attention to your breath.
No need to shape or manipulate the breath.
I invite you to notice where the breath is most present for you in this moment.
Maybe it's high up in the chest.
Or maybe you notice your breath lower down in the body,
In the belly.
Just observing the breath exactly as it is.
Feeling the rise and the fall.
Air moving in,
Air moving out.
And then with each exhalation breath,
Imagine letting go of unnecessary tension.
The kind of tension that builds up from looking at screens,
Conversations,
Deadlines and decisions.
Air moving in,
Air moving out.
In a moment,
We'll begin a simple breathing pattern.
Designed to bring clear,
Calm energy into the body.
We'll inhale gently through the nose for a count of four.
And then exhale slowly through the mouth for a count of six.
That longer exhalation breath tells your nervous system that it's safe to relax.
While the steady inhalation breath brings alertness and clarity.
There's no need to force the breath in any way.
A smooth,
Comfortable,
Natural pace is perfect.
Let's begin.
Inhale through the nose,
Two,
Three,
Four.
Exhale through the mouth,
Two,
Three,
Four,
Five,
Six.
Again,
Inhale through the nose,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six.
As you continue breathing at this pace,
Imagine the inhale gently lifting your posture,
Creating space in the chest,
In the neck,
In the head.
And with every exhale,
Imagine releasing stress,
Tension.
Feel the shoulders soften,
The jaw relaxing,
And your brow smoothing out.
Inhaling steady and clear.
Exhaling slow and grounded.
If your mind wanders,
That's okay.
Just smile to yourself and know that each breath is a new opportunity to return.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four,
Five,
Six.
Feel the rhythm settling in.
Keep coming back to the breaths.
A calm alertness.
A balanced energy.
Steady focus.
Now,
As you continue breathing,
Bring your awareness back to your feet.
Imagine a sense of grounding.
As if your feet are gently anchoring you to the floor beneath you.
Knowing that you are supported.
Feeling stable.
Feeling present in this moment.
Then move your awareness to your spine.
Feeling the spine is upright without being rigid.
Alert and at ease.
Then notice how your mind feels in this moment.
Maybe you sense more clarity.
Maybe there's a sense of more spaciousness.
More calmness.
Whatever is here is enough.
You can meet the next task,
Just the next one,
From this steadier place.
Knowing that you don't need to solve everything at once.
Gently begin to allow your breathing to return to its natural rhythm now.
Let go of counting.
Coming back to an easy breath.
Notice the quality of your attention.
The way you're sitting or standing.
Noticing the subtle shift in your energy.
You can return to your work.
And retain this calmness.
You can move forward while staying grounded.
This focused state is something you can return to again and again.
With just a few conscious breaths.
When you're ready,
You can wiggle some fingers and toes.
Noticing your legs,
Your spine.
Your arms,
Your shoulders and your head.
If you close your eyes,
Softly open them now.
Bringing this calm focus with you.
And take an easy breath in through your nose.
And slowly and evenly breathe out through your mouth.
And now you're ready to continue with your day.
Clear,
Steady and present.
Thank you for joining me.
And I'll see you on the next meditation soon.
