Hello,
How are you feeling right now?
I hope you are doing okay.
This meditation is for when you are having a bad day at work.
You might be really busy,
With multiple conflicting meetings on your calendar,
Colleagues who keep looking for you,
Hundreds of unread emails in your inbox,
A micromanaging boss,
And perhaps you just think your boss is an idiot.
Or perhaps nobody is looking for you.
You are not being given any meaningful work to do,
And you feel left out from the hustle and bustle of the business.
Perhaps your boss doesn't care about you at all,
And your career is languishing.
Hey,
I've totally been there.
But you are an intelligent human being.
You are not a robot.
You have a warm,
Beating heart,
And human emotions and needs,
Just like any other human on the planet.
You are smart enough to know how to take care of your health and put this meditation on because you know that a little quiet time and me time is good for you.
So thank yourself for that.
Let's begin.
I would first like to start by saying,
Don't go down the rabbit hole of thinking,
Why are bad things happening to me?
This might lead to rumination,
Which is unhelpful.
Your boss or colleagues could just be in a bad mood.
Sometimes,
People mistreat you because they are unhappy with themselves in some way.
He could be unhappy with his marriage and how his wife is always spending his hard-earned money.
She could be having an affair with someone who's not returning her attention.
She could be taking care of a special needs child.
She could be pregnant and struggling with a whirlwind of hormones.
He could be dealing with sleepless nights with his newborn child and a wife undergoing postpartum depression.
They could perhaps feel inferior to you in some way or another.
We never know.
And if we ask why,
We might not find a good reason.
Things happen.
Your boss and colleagues could be amazing one day and they could just find a new job the next and you don't know who might come in.
We should focus on things within our control and do our best to influence what we can influence.
As for the rest,
We just have to learn to let it go.
If your organisation has a good culture,
That's great.
If it doesn't,
What can you do to influence it and make it a more positive one?
We have more power than we think.
We can control our reactions to triggers.
Say a kind word in response to a negative one.
Spread love in the workplace.
Control your time and energy by saying yes to things that recharge you and limit your time on unkind people who drain your energy.
Now we will take three deep breaths.
Put your right hand on your heart and your left hand on your diaphragm.
Breathe in and feel your tummy expanding.
Breathe out and feel the stress dissipating from your body.
Breathe in.
Feel the nourishing air fill your lungs.
Breathe out and feel your muscles relax.
Breathe in.
Feel your body filling up with positivity.
Breathe out.
Empty your body of all the negativity.
Continue breathing at your own pace.
Now relax and take in these positive healing affirmations and nourish your soul.
You are doing a really great job today.
Even if nobody sees it or acknowledges it,
You are doing a really great job with the resources you have on hand.
You might feel like the world is against you,
That you are fighting a losing battle,
But thank you for trying your best and for always having positive intentions and the kindest heart.
You might not realize this,
But you are deeply appreciated.
Your words,
Your actions,
Your kindness,
Your contributions,
They matter to someone out there.
You matter.
You make a difference in the world and thank you for making the world a better place.
Don't give up and don't give in.
With every step you take and the effort that you put in,
You are getting closer and closer to your goals.
It's perfectly normal to have goals and dreams.
Self-love and self-care are not selfish.
If you don't put yourself first,
Who will?
Your health is important.
Your needs are important.
Your wants are important.
Yes,
Having passion for work is a lovely thing,
But obsessive passion can lead to burnout and negative emotions,
Anxiety and stress.
Remember to care for yourself and have a think.
What would you rather do now other than work?
Have you planned anything for the weekend?
What do you think is fun to do that you could do this weekend to take your mind off work?
Now let's take three more deep breaths before we end.
Breathe in and think to yourself,
I'm grateful that I took the time to honor my body by taking a break.
Breathe out.
I'm grateful that I have a job that helps me pay the bills.
Breathe in.
I'm grateful that I am alive today and that I woke up this morning.
Breathe out.
I'm grateful for my body and my mind.
Breathe in.
My job does not define me or who I am.
Breathe out.
The negativities in life are small as compared to my other blessings.
Now breathe at your own pace and as we come to the end of the practice,
Put both your hands on your heart and take a bow to yourself.
Thank you for being brave.
Thank you for being human and thank you for being yourself.
You are perfect just the way you are and don't you ever forget it.
Have a beautiful day ahead.
