Take a moment to pause whatever you're doing.
You don't need to change your posture.
You don't need to close your eyes,
Though you may if it feels supportive.
Simply allow your attention to turn inward for a few minutes.
Notice the surface beneath you,
The chair,
The floor,
The desk.
Let yourself feel supported.
Take a slow breath in through your nose and a steady breath out through your mouth.
There is nowhere else you need to be right now.
Work stress often builds quietly,
Emails,
Deadlines,
Conversations,
Expectations.
Instead of carrying them all inside your body,
Imagine placing them gently in front of you as if they're resting on a table.
You're not ignoring them.
You're creating space between you and the pressure.
Notice how that space feels.
Take another slow breath in and let the exhale be long and unforced.
Bring your awareness to your jaw.
Notice if it's clenched or tight.
Allow it to soften slightly.
Now notice your shoulders.
Let them drop just a little as if you're setting something down.
Bring attention to your hands.
Unclench the fingers.
Let them rest.
These small signals tell your nervous system,
I'm not in immediate danger.
Nothing needs to be fixed right now.
Work stress often pulls attention into what's next.
Therefore,
I want to ask you to gently bring your focus to one neutral object near you,
A screen,
A pen,
The surface of your desk,
Or your hands.
Silently name it.
This simple act brings your nervous system back to now and not what's next.
Notice the steadiness of this moment.
Right here,
Right now,
You are okay.
Now gently guide your breath.
Inhale through the nose for a count of three.
Pause briefly.
Exhale slowly through the mouth for five.
Again,
Inhale for three.
Pause,
Exhale for five.
Let the exhale do the calming.
Each longer exhale signals safety to the body.
Notice if the breath begins to slow on its own.
There's nothing to force.
Now imagine a soft boundary around your body.
Not a wall,
Just a gentle outline.
Inside this space is your energy.
Outside are pressures,
Demands,
And expectations that don't need to be carried right now.
You're not pushing anything away.
You're simply choosing what you hold.
With each exhale,
Allow some of that pressure to stay outside the boundary.
You can return to it later,
More grounded,
More resourced.
Now ask yourself quietly,
What is the next small doable step?
Not everything,
Just one step.
You don't need to feel motivated.
You don't need to feel calm.
You only need enough steadiness to continue.
Notice how your body responds when the demand becomes smaller.
Begin to widen your awareness again.
Notice the room,
The sounds around you,
The sense of being here.
Take one final slow breath in through your nose and a long,
Easy breath out.
Silently remind yourself,
I can work from steadiness,
Not urgency.
When you're ready,
Return to your tasks,
Bringing this grounded,
Calmer state with you.
You can return to this reset any time stress begins to rise.
