Welcome to this meditation breath of calm,
A workplace meditation.
If possible find a quiet space in your workplace.
It can be at your desk,
In a quiet room or even outside.
If it's possible sit comfortably with your feet flat on the ground,
Hands resting on your lap or holding your hands and gently close your eyes.
Begin by acknowledging that you're taking this time for yourself as a short break to reset and refocus.
Allow any thoughts of work or stress to be acknowledged and then set them aside for the duration of this meditation.
Let's turn your focus to your breathing.
Take a deep slow inhale through your nose feeling your chest and belly expand.
Hold your breath for a moment then exhale slowly and fully through your mouth.
As you breathe out imagine releasing stress and tension.
Continue breathing deeply finding a comfortable rhythm.
With each inhale imagine drawing in peace and calmness like a white light entering your body.
With each exhale visualize stress and anxiety leaving your body.
Feel the rhythm of your breath like gentle waves soothing and steady.
Feel your shoulders drop more and more with every exhale connecting with your body again.
As you continue to breathe bring awareness to different parts of your body.
Notice any areas of tension,
Perhaps your shoulders,
Neck or jaw.
With each exhale imagine sending breath to those areas encouraging them to relax and soften.
Silently repeat to yourself with each breath I feel more relaxed.
With each exhale I release stress.
Allow these words to anchor your mind keeping your thoughts centered on calmness and relaxation.
Gently bring your awareness back to the space around you.
Notice any sound,
The temperature of the air,
The feeling of your clothes against your skin.
Allow yourself to be fully present,
Grounded and calm.
Take one more deep breath in expand your belly and deep breath out letting go of all stress and anxiety.
Take a moment now to fully be grateful for this pause in your day.
Acknowledge the effort you've made to take care of your mental well-being.
Now prepare yourself to return to your day.
Start by wiggling your fingers and toes.
Slowly bringing movement back into your body.
Take one last deep breath.
As you exhale gently open your eyes.
As you go back to work carry this sense of calm with you.
Remember that you can turn to your breath at any moment for stress relief and clarity.
Namaste
