Welcome my friend.
I am so honored to have you here with me today for this midday reset meditation.
This is the perfect meditation when you need to calm stress and anxiety through your day and have a quick reset leaving you feeling rejuvenated,
Refocused,
And ready to go for the rest of your day.
Let's begin.
Begin in a seated position.
You can stay right at your desk and just lengthen your spine.
Let's take a deep breath in from the base of the spine all the way to the crown of the head and then exhaling it out nice and slow through the mouth.
We'll do another one like that.
Deep breath in from the base of the spine all the way up through the crown of the head and exhaling down.
Nice long gentle exhale releasing the breath.
As you continue with this nice long even breath allow your ribs to expand in all directions with each breath.
And again with as you continue with this breath with each exhale imagine just releasing tension from your body.
Allow your shoulders to release.
Relax your jaw.
Find space between your eyebrows.
Let your arms feel heavy.
Let go of any holding on in your belly.
Imagine all tension draining out of your body with each breath all the way through the bottoms of the feet.
Allow your mind to settle on the music or your breath.
For just one moment this time is for you.
Releasing any to-do lists or stressors and just letting the tension release from your body.
Breathing in and breathing out.
Feeling your feet planted on the floor.
The support of the chair allow yourself to feel grounded in this moment.
And now bringing your awareness to your heart.
Imagine just breathing into your heart space.
Allowing it to expand in all directions.
And then exhaling.
Breathing in through the front of the heart and breathing out through the back.
Just allowing yourself to bring your heart and brain into coherence with your body.
Bring your heart and brain into coherence with each other.
Perhaps it would feel good to place a hand on your heart.
Just breathing into this space.
Becoming aware.
Letting your heart and body settle.
Or just releasing stress.
Allow yourself to imagine just walking down a spiral staircase inside your heart.
Going deeper and deeper into relaxation.
And deeper into relaxation.
Allowing yourself at the bottom of this staircase.
There's a door opening the door and stepping out into the most beautiful path.
It's a tree-lined path.
Feeling the ground beneath your feet.
Feel the sun on your skin.
The temperature is perfect.
Hearing the sounds of the birds.
Find yourself feeling more and more at peace with each step.
Breathing in the fresh air.
Just taking a moment like a little vacation in the middle of your day.
Allowing yourself to just feel at peace.
Begin to feel the release of stress.
The smile that naturally comes to your face.
A sense of peace and joy radiating from you.
Breathing this in deeply.
Allowing it to uplift you.
Let's take a deep breath in and hold at the top.
So nice,
Deep breaths.
Deep breath in.
Hold at the top.
And then exhale it out.
Again,
Nice deep breath in.
Holding at the top.
Holding,
Holding,
And then releasing that out.
Coming back to the staircase in your heart.
Coming up the staircase you become more and more aware of a feeling of rejuvenation and alertness and readiness to continue with your day.
Becoming aware of your body.
The space surrounding you.
Coming back to your workplace.
Wiggle your fingers.
Circle your wrists.
Maybe nice big stretch above the head with the arms.
That would feel good.
Deep breath in and exhale.
Opening the eyes whenever you are ready.
I hope that this meditation has served you well and that you can return to it anytime you need to pick me up in the middle of the day.
Thank you for practicing with me.
