Find yourself in a comfortable position,
Seated with your feet grounded on the floor,
Your hands resting gently in your lap or on your desk.
If you can,
Take a moment to straighten your posture,
Not rigidly,
But in a way that makes you feel open,
Present and aware.
As you settle in,
Close your eyes or soften your gaze and take a deep breath in.
Feel the coolness of the air as it enters your body,
Expanding your lungs.
And as you exhale,
Feel yourself releasing any tension that may be lingering from the day.
Let go of any thoughts that do not serve you right now.
Just for this moment,
There is nothing more important than the practice we are about to begin.
With each inhale,
Imagine drawing in clarity and focus.
With each exhale,
Release distractions and overwhelm,
Letting them drift away like leaves floating on the surface of a quiet stream.
Now,
Bring your attention to the breath.
Notice how it moves in and out of your body,
Naturally,
Without effort.
There is no need to change the rhythm of your breath,
Just observe.
Let it be a gentle anchor,
A constant in the ever-changing flow of your thoughts and surroundings.
With each inhale,
Breathe in the energy of clarity.
Feel your mind becoming clearer.
More focused,
Like the morning sky as it brightens after the night.
With each exhale,
Release any fogginess or mental clutter.
Feel your mind becoming more spacious,
More open to the task at hand.
Gently bring your awareness to the task you are working on.
Whether it is a project,
An email or a conversation.
Picture it before you,
And with each breath,
Allow your mind to focus on it.
Notice any sense of resistance that may arise.
Perhaps a thought or feeling that pulls you away from your work.
Acknowledge it and then gently guide your attention back to your breath.
Back to the task as if you are gently steering a ship back onto its course.
As you continue breathing,
Let your awareness deepen into the present moment.
You are here right now,
Fully capable and present.
Picture yourself working with ease.
Effortlessly moving through the steps needed to accomplish your goal.
Notice how,
With each breath,
Your focus sharpens.
You are calm,
Grounded and clear.
Imagine your concentration as a beam of light,
Focused and steady.
It illuminates the task in front of you,
Bringing clarity to every detail.
You are not overwhelmed,
But simply present with the work,
One step at a time.
If distractions arise,
Notice them.
But like clouds drifting by,
Let them pass without holding on to them.
You are anchored in the present moment,
Grounded in your focus.
Continue breathing deeply,
Allowing each inhale to fill you with more clarity and purpose.
And each exhale to release tension and mental clutter.
With every breath you are sharpening your concentration,
Bringing your full attention to the work at hand.
You are fully capable of completing this task,
And you do so with ease.
As you continue in this state of mindful focus,
Remind yourself that this sense of clarity is always available to you.
You can return to it any time,
Simply by tuning into your breath,
Anchoring your mind to the present moment.
Take a few more deep breaths,
Feeling a sense of accomplishment and focus as you breathe in and out.
When you are ready,
Slowly begin to bring your awareness back to the room around you,
To the space where you are working.
Stretch your body gently.
And when you are ready,
Open your eyes.
Carry this focused,
Calm energy with you into the work that lies ahead,
Knowing that you can always return to this mindful space whenever you need it.
