This short meditation is designed to offer you a moment of peace right at your desk or wherever you might be throughout your day,
Whether it's in between meetings,
Or maybe you're just feeling scattered and just simply need a breath of stillness.
This pause is here to bring you back to yourself,
A quiet moment between just you and your breath.
And as we begin,
You can start by settling into a seated position,
Sitting upright.
Uncross your legs and let your feet rest flat on the floor,
Placing your hands on your thighs or in your lap.
And if it feels safe,
Allow your eyes to close.
And let's take this moment just for you.
Go ahead and breathe in through the nose slowly,
Bringing that beautiful breath of air deep into the body,
And then exhaling with an audible sigh,
And exhaling out through your mouth.
Now imagine your body softening bit by bit.
Breath.
Notice how you're holding your tongue in your mouth.
Let your jaw loosen.
Let your hands rest heavy and open on your lap.
Visualize the soles of your feet starting to grow roots,
Long,
Golden roots that reach deep into the earth beneath you,
Noticing that you're feeling warm,
Supported,
Grounded.
And with each breath,
You're bringing in calm,
Breathing in peace,
And exhaling stress.
And now go ahead and picture a warm light from above your head.
This is a gentle light.
It's healing.
It's pure.
It begins to pour over you like honey or sunlight,
Coming down your scalp,
Your neck,
And your shoulders,
Going down your chest and both of your arms,
Coming down into your belly,
Your hips,
Your legs,
And all the way down to your toes.
And feel yourself bathed in this peaceful light,
And let it whisper to your nervous system,
You are safe.
And take a few final breaths into this sensation of presence.
Let it imprint in your body.
And when you're ready,
You can bring gentle movement back to your fingers and your toes.
Open your eyes softly,
And return to your day refreshed,
Reconnected,
And renewed.
And remember that this pause is here for you any time that you need.
