Welcome to this guided meditation designed to help you relax and refocus while sitting at your work desk.
Let's take a few moments to find calm and clarity together.
Begin by sitting comfortably in your chair with both feet flat on the floor.
Sit up straight but not rigid.
Let your shoulders relax and your hands rest gently in your lap or on your desk.
Take a moment to settle in your seat,
Feeling the support of the chair beneath you.
Close your eyes and,
If you prefer,
Soften your gaze.
Take a deep breath in through your nose,
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 a few more times,
Each time allowing yourself to relax a bit more deeply.
Now bring your awareness to your feet.
Feel them grounded firmly on the floor.
Imagine roots extending from the soles of your feet,
Anchoring you to the earth.
Notice the connection between your feet and the ground.
Slowly move your awareness up to your legs,
Noticing any areas of tension or discomfort.
Allow those areas to soften and relax.
Feel the weight of your legs,
Supported by the chair.
Move your attention to your lower back and abdomen.
Take a deep breath in and,
As you exhale,
Let go of any tightness you might be holding.
Feel your lower back release and your abdomen soften.
Now let's continue this process,
Moving your awareness up to your chest,
Shoulders and arms.
Let each part of your body relax as you focus on it.
Feel your chest expand with each breath and your shoulders drop away from your ears.
Bring your attention to your neck and jaw.
These areas often hold a lot of tension.
Take a moment to gently roll your neck.
First in one direction and then the other.
Let your jaw hang loose,
Releasing any tightness.
Finally,
Bring your awareness to your face.
Soften your eyes,
Your forehead and your scalp.
Notice the expression on your face and let go of any remaining tension.
Now imagine a warm golden light at the top of your head.
With each inhale,
Visualize this light slowly moving down through your body.
Bringing warmth and relaxation to every muscle and cell.
Feel the light spreading through your body from your head to your toes.
As you exhale,
Imagine any remaining tension being carried away by the breath,
Leaving your body feeling light and relaxed.
Now bring your focus back to your breath.
Notice the natural rhythm of your breathing.
There is no need to change it,
Just observe it.
Feel the air as it enters and leaves your nostrils.
With each inhale,
Imagine drawing in calm and clarity.
With each exhale,
Visualize releasing any stress or anxiety.
Stay with the breath,
Using it as an anchor to the present moment.
Gently start to bring your awareness back to the room.
Wiggle your fingers and toes,
Feeling 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,
Focused and ready to continue your day with renewed energy.
Thank you for listening to this meditation.
Remember,
You can return to this calm state whenever you need.
Have a wonderful day.
