Steady Inside Pressure: A Workplace 6-Minute Reset

This short meditation is for moments when work feels overwhelming - too much to do, tight timeframes, and a sense that everything needs your attention at once. In just six minutes, you’ll be guided to settle your nervous system, create mental space and regain clarity - without needing to change your workload or solve everything at once. Designed to be used during the workday, between meetings, or before starting a demanding task, this practice helps you return to your work feeling steadier, clearer and ready to take the next step.

Transcript

Welcome.

If work feels full right now,

Tight deadlines,

A long to-do list,

And not enough space to breathe,

This is for you.

For the next few minutes we're not changing anything,

We're simply settling your nervous system so you can return to your work with a clearer head.

Okay,

I invite you to pause for a moment.

You don't need to move anywhere or do anything special.

If it feels okay,

Soften your gaze or close your eyes and let's take a breath together.

Breathe in through your nose for a slow count of four.

Breathe out through your mouth for a slow count of six.

Once more,

In for four,

Out for six.

This is a beautiful use of your time.

It's creating space that helps the rest of your day move more smoothly.

You've got a lot on and there are real deadlines attached to it.

Let yourself quietly acknowledge that.

You may wish to say to yourself,

There's a lot I'm holding right now.

Notice how your body's been dealing with that.

Maybe your shoulders are sitting high,

Maybe your breath has been shallow,

Maybe everything feels a little or a lot urgent.

Breathe in for four,

Breathe out for six.

You're not failing at anything,

You're simply responding to a full workload.

Now,

I invite you to bring your attention down to your feet.

Feel them on the floor supporting you.

Now we're going to slow your breath a little more.

Breathe in for four,

And out for eight.

Let your shoulders drop,

Unclench your jaw.

Nothing needs to be rushed in this moment.

Now picture your work in front of you,

Like everything is laid out across a desk.

Right now it might feel messy,

Things overlapping,

Competing for your attention.

In your mind,

Gently spread everything out.

Each task has its own place,

Nothing removed,

Nothing ignored,

Just enough order to see clearly again.

Breathe in for four,

Breathe out for six.

You don't do everything at once,

You never have.

You work through things one step at a time.

If it feels comfortable,

Place a hand on your chest.

Notice the steadiness that's already there.

The part of you that knows how to prioritize,

How to decide,

How to begin.

Breathe in for four,

Breathe out for six.

Quietly remind yourself,

I am capable.

I choose what comes next.

You don't need the whole plan,

Just the next clear step.

Let's take one last breath together.

Breathe in for four,

Breathe out for eight.

Gently open your eyes when you're ready and bring your attention back to one thing.

The next email,

The next task,

The next conversation.

Not everything,

Just the next thing.

You're ready to continue.