Start by giving yourself permission to just take a couple minutes out of a busy day.
You can do this meditation while you're at work,
Sitting at a desk,
Or just when you need a couple moments to reconnect with yourself.
So wherever you're at,
Start to notice the soles of your feet touching the earth.
Whether you're sitting at a desk,
Just sitting in a chair,
Sitting on the couch.
Pay attention to the sole of the right foot.
Noticing the contact on the ground.
And then move that attention to the sole of the left foot.
No need to change the way the feet is touching the earth.
Just noticing that point of contact.
If you're taking a minute or two out of your workday,
You might notice that your mind is super active.
So if you're finding yourself really caught up in these thoughts that we all have,
Start to visualize these thoughts drawing down your body all the way through your legs,
Out the soles of the feet.
When you notice a thought coming into your awareness,
Just drawing it down your body,
Out the soles of the feet.
Just giving yourself an opportunity to lighten the load.
Keeping the attention to the feet touching the ground.
And then start to move your awareness to your tailbone,
Your sacrum,
Your pelvis,
The part of your body that is making contact with the chair beneath you.
And just noticing that space of the furniture supporting your body,
And then we'll use that same visualization as you start to notice your mind,
Your activity.
Just maybe taking some of those thoughts and drawing them down the spine out into the chair beneath you.
No need to change the way the feet is touching the ground.
No need to judge the thoughts.
In fact,
They might be very valuable.
But just for this moment,
Allowing yourself a little break,
A little space,
And using that contact with the earth to help release that.
Good,
And then bring your attention to your breath.
Just your natural inhale,
Natural exhale.
Good,
And then just allow on that exhale,
If there's anything that you need a break from,
Whether it's a thought,
An emotion,
Just seeing if that exhale maybe help release that for a moment.
Good,
And finally,
Just bring your attention to your shoulders,
And we'll just take a couple of nice circular shoulder rolls one way,
Shrugging them up towards the ears,
Back and around.
Good,
And then moving them in the other direction.
As you do these circular movements with the shoulders,
Seeing if you can remain connected with the ground,
So the soles of the feet touching the earth,
The pelvis and tailbone making contact with the chair.
Your inhale and exhale.
Good,
And then just extend the arms overhead,
Get really long in the body,
And on an exhale,
Release.
