Hello,
I'm glad you're here.
Before we start,
Notice where your attention has been living.
Most of it has likely been outward,
Tasks,
Conversations,
Emails,
Timelines.
You don't need to change that,
Just notice it.
That awareness is the doorway into this pause.
Now,
Instead of following thoughts,
Let them move on without you.
If a work thought appears,
Notice it and don't continue it.
No planning,
No replaying,
No problem solving.
Your attention stays here,
Even while thoughts pass through.
That is mental rest.
Bring attention to your breath.
Inhale slowly through your nose and exhale through your mouth slightly longer.
I'll count for you.
In 3,
2,
1.
Inhale 2,
3,
4.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4.
Exhale 2,
3,
4,
5,
6.
Inhale 2,
3,
4.
Exhale 2,
3,
4,
5,
6.
Let your breath return to normal.
Bring a hand to your chest if that feels comfortable.
And silently say,
I've been doing a lot.
It's okay to pause.
This isn't stopping,
It's sustaining yourself.
Let's practice another exercise to support that initiative.
Lift your shoulders up towards your ears.
Hold them tight,
Up close by your ears for 3,
2,
1.
Drop.
Again,
Lift.
3,
2,
1.
Release.
One more time.
Lift them tight,
Tight,
Tight,
Up by your ears.
3,
2,
1.
Drop.
Notice how the body releases once the mind stops pushing.
Feel your feet on the floor.
Notice the space around you.
You are not behind,
You are here.
If work thoughts return,
Let them pass.
Let's take one more deep guided breath together.
You'll breathe in through your nose and out with a hum.
I will demonstrate.
Okay.
1,
2,
3.
Before moving on,
Take the time to acknowledge that you gave yourself a moment to support your mental health and prevent burnout.
You can always return to yourself.
Have a nice day.
