4 Minute Pre-Meeting Meditation

This is a short 4-minute guided meditation that will help to ground & centre you. This meditation is perfect to listen to when you feel you just need a few minutes to ground & calm yourself for example, before a meeting or presentation. You will re-connect to your breath & from this, you will restore your inner confidence, and feel refreshed, alert, confident & ready.

Transcript

This is a four minute meditation.

This is ideal if you have a meeting or presentation but you need to feel grounded or centered before you begin.

So just become aware of your posture.

Sit a bit taller in your chair.

Bring some length to the back and to the back of your neck.

Tip your chin slightly.

Feel that both of your feet are against the floor.

Now notice your hands and we're just going to stretch them open.

Let the fingers open wide and then let them simply relax,

Soften and curl and let them rest against your legs.

Allow your eyes to close or maybe just drop your gaze to just in front of where you are sitting.

Feel the eyes soften.

So let's take three breaths.

Slowly inflate and as you inhale feel your stomach gently expand and then simply let it go like a beautiful sigh through the mouth if you prefer.

And let's do another two.

Now we're going to guide the breath into a specific rhythm and the count will be silent.

So we will inhale for a silent count of four and exhale for a count of six.

The kind of pace we want here is one,

Two,

Three,

Four extending to a count of six on your exhale.

So let's begin.

Remember to keep your belly nice and soft as you continue to breathe in and out.

Continue to breathe and count.

So during these last few exhales start to feel the face fully relax,

Especially the jaw.

As you breathe out again feel your shoulders drop and melt down your back.

Start to notice now how you feel,

How refreshed you feel,

How alert you now feel,

How ready and confident you now feel.

Allow your breath to relax and continue to breathe naturally.

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