Welcome to this guided meditation.
This meditation is to help you feel motivated and focused to work on a difficult task ahead.
Begin by finding a comfortable position on a chair or the floor.
You might like to sit upright,
With your back straight but not stiff,
Allowing your spine to support you.
Resting your feet flat on the floor,
And your hands gently in your lap or on your desk.
And when you are ready,
I invite you to close your eyes,
Or perhaps just soften the gaze to a point in front of you,
Shutting out the world for now.
Taking a moment to arrive here,
Bringing awareness to the sensation of your body sitting,
Noticing where your body touches the chair or the ground,
And firmly planting your feet on the floor.
Allowing the body to settle,
Sensing the pull of gravity,
Letting the chair support the weight of the body.
There is nowhere else to go right now,
There is nothing else to do.
Turning your attention now to the breath,
Not trying to change it,
Just simply observing the breath flowing in and flowing out,
Noticing the coolness of the air as you breathe in,
And the warmth as you breathe out.
As you sit here,
You may notice your mind wandering to your to-do list,
Or tasks that are waiting for you.
This is normal,
It's just what minds do.
I invite you to silently acknowledge whatever thoughts or feelings are showing up for you right now,
In this moment.
Adopting a stance of curiosity,
Simply observing the mental chatter.
You might label them gently like,
There is worrying,
Or there is planning,
Or there's that thought about that difficult task.
Reminding yourself that these thoughts are not important right now,
You can deal with them later.
Now,
Dropping anchor by coming back into the body,
Pushing your feet hard into the floor,
Feeling the ground beneath you.
Noticing the tension in your legs as you push down,
And then observing the physical sensation as you gently release the tension.
Straightening the spine,
Sitting upright and alert.
Perhaps,
Gently pressing the fingertips together slowly,
Feeling the texture of the skin and the warmth of your hands.
Right now,
You are here,
In this body,
In this moment.
You are not your thoughts,
You are the one observing.
Returning the attention to the breath,
Breathing in focus,
And breathing out distraction.
If the mind wanders again,
Just noticing it with a kindly curiosity,
And gently guiding the attention back to the breath.
There really is no right or wrong,
It just is what it is.
Now,
Expanding your awareness outward to prepare for that task ahead.
Begin by noticing three or four things you can hear in the room around you,
Right here,
Right now.
Noticing the temperature of the air on your skin,
And taking a deep energizing breath in,
Feeling the lungs completely,
And letting it go.
Bringing some gentle movement to the body,
Perhaps wiggling your fingers and toes.
And now setting an intention for your work session.
Perhaps simply,
I am present,
I am capable,
I can do this.
And when you are ready,
Gently opening your eyes,
Fully engaging with the room,
And you are now ready to begin that task.
Take a moment to thank yourself for finding the time for yourself today.
May your work today be effortless and your mind remain clear.
Thank you.
