Welcome to this lunchtime or work break meditation.
Taking just a few minutes to pause and centre yourself can help you recharge for the rest of your day.
In this session,
We'll focus on releasing tension,
Calming your mind and restoring your energy.
By the end,
You'll feel more grounded,
Refreshed and ready to take on the afternoon with clarity and focus.
Let's begin.
Take a comfortable seat,
Either at your desk or in a quiet space.
Rest your hands gently in your lap or on your desk.
Close your eyes or soften your gaze if that feels better.
Take a deep breath in through your nose.
Hold for a moment.
And release it slowly through your mouth.
Let your shoulders drop.
Let your jaw unclench.
Let's start by bringing all your awareness to this present moment.
Shift your focus to your breath.
Notice the rhythm of your natural breathing.
No need to change it.
Just observe how the air feels as it enters and leaves your body.
Breathe in energy.
Breathe out tension.
Each breath brings you clarity and calm.
Now,
Begin to deepen your breath.
Inhale through your nose for a count of four.
One.
Two.
Three.
Four.
And hold for a count of four.
Two.
Three.
Four.
Exhale slowly through your mouth for a count of six.
Three.
Four.
Five.
Six.
Now,
Repeat this breath cycle a few more times at your own pace.
Let your mind clear with each exhale.
Gently bring your attention to your body.
Starting at the top of your head.
Scan slowly down and just notice any areas of tension.
Relax your forehead.
Release your jaw.
Let your neck soften.
Feel your shoulders dropping away from your ears.
Continue this gentle scan down your body,
Allowing any tension just to melt away.
Let each muscle unwind as you breathe deeply.
Now,
Imagine a soft golden light shining above you,
Warm and radiant,
Like sunlight on a perfect afternoon.
With each inhale,
This light enters your body through the top of your head,
Filling you with vibrant energy and strength.
Feel it moving down through your head,
Your neck,
Your shoulders,
And your chest.
This light fills your entire torso,
Your arms and your legs.
With each breath,
Your body recharges,
Like a battery being fully energized.
Breathe in this energy and breathe out anything you no longer need.
Silently or softly repeat the following affirmations to yourself.
I am calm,
Energized and ready for the rest of my day.
I move through my afternoon with confidence and focus.
I am capable,
Productive,
I am resilient.
Take a moment to let these words sink in.
Now,
Begin to bring awareness back to your surroundings.
Wiggle your fingers and toes.
Slowly open your eyes if they were closed.
Notice how you now feel refreshed,
Calm and energized.
Take one more deep breath in and out.
And know you are ready for the rest of your day.
When you're ready,
Gently return to your work,
Carrying this sense of calm and focus with you.
Have a beautiful day.
Namaste.
