Welcome to this guided meditation for handling the tasks and responsibilities ahead with greater ease and calm.
Find a comfortable position.
Either seated or lying down.
Gently close your eyes and bring your attention to your breath.
Take a slow deep breath in.
And a gentle breath out.
One more time.
Breathing in.
And slowly breathing out.
Now notice how you are feeling right now.
Maybe your mind is already racing through the day ahead.
Work.
Deadlines.
Messages.
Household chores.
Family responsibilities.
So many things to do.
So many things to manage.
And before the day has even begun.
It may already feel like too much.
Just notice that feeling of responsibility resting on your shoulders.
As if you have to carry the weight of the entire day all at once.
But right now,
You don't need to handle the whole day.
Right now,
You only need to be here.
Just breathing.
One breath at a time.
Slow breath in and a gentle breath out.
Let your shoulders relax.
Let your jaw soften.
Let your body settle.
Now imagine this.
All the tasks in your mind,
All the responsibilities.
Place them in front of you.
One by one.
Not on your head.
Not on your chest,
Just in front of you.
You don't have to carry everything at once.
You will handle things one step at a time.
One task at a time.
One moment at a time.
And now take a deep breath in.
And as you breathe out,
Let go of the pressure to be perfect.
Let go of the pressure to finish everything quickly.
You are allowed to move at your own pace.
Now gently bring your focus to just one simple thing you can do today.
Just one small step.
May be sending one email.
Maybe starting one task,
Maybe simply getting ready calmly.
Feel how simple that is.
When the mind focuses on one step.
Everything feels lighter.
Take another slow breath in and a long breath out.
And remind yourself.
I can handle my day one step at a time.
I don't need to carry everything at once.
I am calm.
I am steady.
I am capable.
Stay here for a few more moments.
Just breathing,
Just being,
Let your mind settle in and let your body feel a little lighter.
And when you are ready,
Gently bring awareness back to your surroundings.
Listen to the sound in the room.
Or outside of your room.
Bring your attention back to the body,
Feel how calm it feels.
Feel how grounded it feels.
And slowly open your eyes.
Thank you for practicing with me today.
This is Monika and I'll see you in the next session.
Namaste.
