Hello,
I'm John.
Begin by finding a comfortable,
Quiet spot where you can sit undisturbed for a few moments.
Sit down with your back straight,
But not rigid,
And place your feet flat on the floor.
Rest your hands gently in your lap.
Now close your eyes and take a deep breath in through your nose,
Feeling your lungs fill with air.
Hold for a moment,
And then slowly exhale through your mouth,
Letting go of any tension.
Repeat this deep breath two more times.
Now,
Bring your awareness to the top of your head.
Slowly move your focus down,
Scanning any areas of tension.
As you notice any tightness,
Breathe into that area and imagine it melting away with each exhale.
Continue this body scan down your forehead,
Your eyes,
Jaw,
Neck,
Your shoulders,
Arms,
Chest,
Back,
Your abdomen,
Hips,
Legs,
And your feet.
Now,
Shift your attention to your breath.
Notice the natural rhythm of your inhalations and exhalations.
You don't need to change anything.
Just observe the flow of your breath.
If your mind starts to wander,
Gently bring it back to the sensation of breathing.
As you continue to breathe,
Silently repeat this affirmation,
I am calm,
I am centered,
I am in control.
Allow these words to resonate within you,
Bringing a sense of peace and stability.
Picture a place where you feel completely at ease.
It could be a beach,
A forest,
A quiet room,
Or any other serene location.
Imagine yourself there,
Experiencing the sights,
The sounds,
And smells.
Let this mental image fill you with tranquility.
Gradually bring your focus back to the present moment.
Start to notice the physical sensations of your body,
The sensations of your breath,
And the sensations of your body.
Start to notice the physical sensations of the chair beneath you,
The floor under your feet,
And the air around you.
Take one more deep breath in,
And as you exhale,
Slowly open your eyes.
Take a brief moment to reflect on how you feel now compared to when you started.
Recognize the calmness and clarity you've cultivated in just a few minutes.
Remind yourself that this state of calm is always accessible to you,
No matter how stressful your work day may become.
Take this sense of peace with you as you continue with your tasks.
Whenever you feel overwhelmed,
Remember that you can return to this meditation for a quick reset.
Also,
If you're under work stress,
When you have the time,
Check out my work stress affirmations and severe work stress affirmations.
Namaste.
