Hello,
Welcome,
And thank you for taking a moment out of your busy day to pause and reset.
My name is Emily Dux from Making Space Coach.
I'm a certified Masters of Wisdom and Meditation teacher through the David G Academy.
So you've got some important decisions to make today.
How many decisions do you think that you make in a day?
Hundreds?
Maybe even thousands?
From the seemingly inconsequential,
Like what are you going to have for breakfast,
To the potential life-changing,
Like the number to put on that proposal,
Or the person or company to hire or fire today.
How do you know you're making the right decision?
Are you ever second-guessing decisions that you're making?
I'm pretty confident that you don't need me to teach you a new decision-making framework.
You likely have a number of those already sitting on your shelf.
So what we're going to do today is a practice that will help you to make aligned decisions with clarity and confidence.
We'll achieve this by getting quiet and connecting to ourselves through the breath,
A body scan,
And a quiet word repetition to focus,
Refresh,
And calm the mind.
You can do this meditation in real time as you need to make a decision,
And I would encourage you to consider doing this every day as a means to train your brain to find that stillness and inner guidance.
You don't need anything special,
Just find a comfortable position.
You can sit upright in your chair with your feet flat on the floor,
Maybe placing your hands in your lap.
If it feels right for you and you're safe in your space,
Gently close your eyes and turn your gaze inward.
You may also soften your gaze.
Let's begin by grounding ourselves in the present moment.
Breathe in and exhale.
Check in with yourself here.
How are you feeling?
We just want to notice it without judgment,
Acknowledging any physical,
Mental,
Or emotional feelings.
What's your heart rate like?
Are you feeling some tightness or constriction somewhere in your body?
Maybe your mind's chewing on a problem or you're feeling a little bit scattered.
Perhaps your mind is focused,
Maybe even peaceful.
Maybe you're feeling stressed,
Overwhelmed,
Joyful,
Sad.
Just notice it.
Don't do anything to try to change it in this moment.
Now let's take a deep breath in through the nose and slowly let it through the mouth.
One more time,
Inhaling deeply,
Letting the breath expand your chest and belly.
Exhale fully,
Letting go of any tension.
Bring your attention to your feet.
Feel the connection between your feet and the floor beneath you.
Notice the support of the chair you're sitting on.
Allow yourself to be held by this moment exactly as it is.
As you continue to breathe naturally,
Scan your body for areas of tension.
Start with your forehead.
Are you holding tension there?
If so,
Let it go.
Move down to your jaw,
Relaxing it with your exhale.
Notice your shoulders.
Can you let them drop just a little more?
Move your awareness to your chest.
Breathe into your chest and release any tension with that exhale.
Onto your abdomen and stomach area.
This is a place many people hold tension.
On an exhale,
Let go of any tension you might be holding there.
Continue scanning through your arms,
Hands,
Allowing each area to soften with your breath.
Now move your attention to your back,
Breathing in and releasing.
Attention to your hips,
Your thighs,
Your knees and feet.
Imagine the stress melting away from each part of your body.
Now that your body is relaxed,
Let's focus on finding stillness within.
Bring your attention to your breath.
Simply notice it as it is.
As it's flowing in and out.
If your mind starts to wander,
That's okay.
Gently flow your focus back to your breath.
With each inhale,
Imagine that you're drawing in clarity and calm.
With each exhale,
Release any tension or worry.
Inhale,
Clarity and calm.
Exhale,
Tension and worry.
Inhaling,
Clarity and calm.
Exhaling,
Tension and worry.
Now visualize a pool of still water.
Imagine this water represents your mind.
Even if there are ripples or waves from stress or overthinking,
As you breathe,
The water begins to settle.
With each exhale,
The surface becomes calmer,
Smoother and clearer.
When the water is still,
It reflects everything around it with clarity.
In the same way,
When your mind is still,
You can see your next steps clearly.
Stay focused on your breath.
Breathing in clarity and calm.
Exhaling,
Tension and worry.
As we begin to come back from that still pond of your mind,
Bring your attention back to your body.
Feeling the support of the chair,
The ground beneath you.
Wiggling your fingers and toes gently.
Bringing movement back to your body.
When you're ready,
You can open your eyes or lift your gaze.
Take a moment to notice how you're feeling.
Perhaps a bit calmer,
Maybe more centered,
Ready to tackle your day with intention.
Thank yourself for taking this time.
When we approach work from a place of stillness and clarity,
We make better decisions and show up as our best selves.
Feel free to carry this sense of calm throughout your day.
And I encourage you to come back to this meditation tomorrow and the day after as you continue to build that muscle in your mind.
Until then,
This is Emily Dux reminding you to make space for your best self.
Namaste.
