Welcome to your midday refocus meditation.
This practice will help you reset your mind and renew your energy.
Find a comfortable seated position,
Either in a chair or on the floor.
If possible,
Close your eyes.
If not,
Simply soften your gaze.
We'll begin with a brief stretching sequence.
Gently roll your shoulders back,
Then forward.
Tilt your head from side to side,
Feeling the stretch in your neck.
Now interlace your fingers and reach your arms overhead,
Lengthening your spine.
Release and let your arms fall gently to your sides.
Now let's practice a calming breathing technique.
We'll use the 4-7-8 method.
Inhale through your nose for a count of four.
Hold for seven.
And exhale through your mouth for eight.
Inhale through your nose for a count of four.
Hold for seven.
And exhale through your mouth for eight.
Inhale through your nose for a count of four.
Hold for seven.
And exhale through your mouth for eight.
Inhale through your nose for a count of four.
Hold for seven.
And exhale through your mouth for eight.
Allow your breath to return to its natural rhythm.
Bring your attention to the present moment.
Notice the weight of your body against the chair or floor.
Feel the texture of your clothing against your skin.
Listen for the furthest sound you can hear,
Then the closest.
Now scan your body for any areas of tension,
Starting from your toes and moving upward.
As you identify any tightness,
Breathe into that area and visualize a warm,
Golden light,
Melting away the tension as you exhale.
Bring your awareness to your thoughts.
Bring your awareness to your thoughts.
Imagine you're sitting by a gently flowing river.
Each thought that arises is a leaf,
Floating on the water.
See the color and shape of each leaf thought.
Watch as it drifts past you and out of sight.
There's no need to engage with these thoughts.
Simply observe them passing by.
Now envision yourself surrounded by a sphere of bright,
Refreshing light.
With each inhale,
Draw this revitalizing energy into your body.
Feel it filling you with clarity and vitality.
With each exhale,
Release any remaining stress or fatigue.
As you continue breathing,
Set an intention for the rest of your day.
It could be to stay focused,
Approach tasks with patience or to maintain a positive attitude.
Whatever feels right for you,
Visualize yourself moving through the rest of your day embodying this intention.
Gradually,
Bring your awareness back to your surroundings.
Notice the sounds around you.
Feel the air on your skin.
Wiggle your fingers and toes.
When you're ready,
Slowly open your eyes if they were closed.
Take a moment to stretch in any way that feels good.
Before we conclude,
Take a moment to reflect on how you feel now.
Before we conclude,
Take a moment to reflect on how you feel now compared to before the meditation.
Notice any changes in your body,
Breath or state of mind.
As you return to your day,
Remember you can access this centered state anytime by taking a few mindful breaths or visualizing your sphere of revitalizing light.
Consider setting a subtle reminder,
Perhaps a small object on your desk or a note on your phone.
Thank you for taking this time to refocus and recharge.
Carry this sense of calm and clarity with you as you continue your day.
