Welcome to this guided meditation designed to help you find mindfulness and presence through the simple act of drinking tea.
This practice can help you slow down,
Appreciate the moment and bring a sense of calm and clarity to your day.
Let's begin.
First prepare a cup of tea and bring it to your desk.
Sit comfortably in your chair with both feet flat on the floor.
Sit up straight but not rigid.
Let your shoulders relax and your hands press gently in your lap.
Close your eyes or if you prefer soften your gaze.
Take a deep breath in through your nose,
Feeling your chest and abdomen expand.
Hold it gently,
Then exhale slowly through your mouth,
Releasing any tension.
Notice the sensation of the breath as it enters and leaves your body.
Repeat this two more times,
Each time allowing yourself to relax a bit more deeply.
Bring your awareness to the present moment.
Notice the sounds around you,
The feeling of the chair supporting your body and the contact of your feet with the floor.
Allow yourself to be fully present here and now.
Now bring your attention to your cup of tea.
Take a moment to appreciate its appearance.
Notice the color of the tea,
The shape of the cup and any steam rising from its surface.
Gently lift the cup to your nose and take a deep inhale,
Savoring the aroma of the tea.
Notice the different scents and how they make you feel.
Take your time,
Allowing yourself to fully experience the aroma.
When you are ready,
Take your first sip of tea.
Hold the tea in your mouth for a moment and notice the burst of flavor.
Let the flavor spread across your tongue.
What does it taste like?
Is it light and floral?
Or fresh and fruity?
Or perhaps,
Is it earthy and robust?
Feel the warmth of the tea in your mouth and the way it spreads through your senses.
When you are ready,
Swallow the tea slowly,
Noticing the sensations as it travels down your throat.
Follow the journey of the tea into your body,
Feeling it nourishing you.
Continue to drink your tea slowly and mindfully.
With each sip,
Bring your full attention to the experience.
Notice the taste,
The temperature and the way the tea makes you feel.
Allow yourself to be fully present with each sip,
Appreciating the simple pleasure of drinking tea.
Feel the warmth of the cup in your hands,
The solid construction of the cup and the shape of the cup as you hold it.
As you continue the slow process of savoring your tea,
Feel where you currently are in space and feel grounded in the moment.
Notice all the points where your body contacts the chair and the floor.
As you drink your tea,
Notice if you feel the urge to quicken the pace.
What could be causing those feelings?
Or perhaps you're content to stay where you are at right now,
Without judgement.
Notice the feelings that arise in the process.
Notice the temperature changes as time passes.
As you finish your cup of tea,
Take a moment to feel gratitude for this experience.
Appreciate the time you've taken for yourself and the calm and mindfulness it has brought to your day.
Express gratitude to yourself for showing up.
Gratitude for all the people in your life.
Gratitude for all the people who put in the work to grow,
Harvest,
Package and bring you this tea.
Gratitude for this present moment.
Gently start bringing your awareness back to the room.
Feel your fingers and your toes.
Feel the sensations in your body.
Take a deep breath in.
And as you exhale,
Slowly open your eyes.
Take a moment to notice how you feel.
You are calm,
Present and ready to continue your day with a renewed energy and focus.
Thank you for sharing this moment with me.
Remember,
You can come back to this moment anytime you want.
Have a wonderful day.
