Does your energy slip in the afternoon,
Or perhaps your focus isn't what it was when you first woke up?
Well perhaps you need a midday reset,
And that's exactly what this meditation is going to do.
Find a comfortable and quiet place to sit or lie down,
And gently close your eyes and take a moment to settle in,
Starting to find your breath and slowing it down,
Getting really comfortable where you are.
Just begin by taking deep breaths at your own pace,
Noticing if there's any tension in your body,
And just correct it and get really comfortable.
Just notice your breath now.
Feel the air as it enters your body,
And as it leaves.
And as you slow down your breath,
Your mind will follow,
Allowing the noise of the day to slow down,
And for you to allow yourself to just be here for this moment in time.
As you continue to breathe,
Just slowly start to scan your body,
Asking each body part to slow down,
Settle down,
Beginning at your toes,
Moving up your calves,
Your thighs,
Your bottom,
Your back and torso,
Your chest,
Slowly moving up over your shoulders,
Your neck,
And then finally over your chin and mouth,
Your nose,
Eyes,
All the way to the tip of your head,
Calming down each part of your body.
Now focusing on your breath,
Imagine each breath as a wave of calmness washing over you.
With every exhale,
Visualize releasing the stress and tension you've encountered throughout your day,
Like an ocean wave going in and out.
Just start to look at that ocean now with the waves coming in and out,
And then pick one wave and follow it as it travels out,
And imagine all of those worries and the chaos and the pressure of the day just being carried away with the wave.
Continue to follow your breath and the waves going in and out,
Allowing any tension to just go out to sea.
Recognize it's natural for the mind to wander to the stresses of the day,
Deadlines,
Conversations,
Responsibilities.
Just observe these thoughts,
Let them come and go without attaching to them.
Just allow them to be pulled into the ocean with your breath.
Now ask yourself,
How do I want the rest of this day to go?
Visualize your day and how you want it to be,
How you want to feel as you finish up work,
When you're home,
And into the evening.
Decide how you want to show up for yourself to feel calm,
Connected,
And allow the tension of what happened before to just fade away.
How do you want the rest of this day to go?
Now that you know exactly how you want to spend the rest of your day and how you want to feel while doing it,
Take a deep breath in and slowly let it out,
Feeling the relief and comfort in that plan.
Let's take another nice long slow inhale in and just sigh it out and slowly start to bring yourself back to the room.
And smile knowing you are in control of how the rest of this day goes.
Now take another breath in and open your eyes.
