Welcome to this seven minute de-stress meditation.
This is your time to pause,
Reset and release any tension you may be carrying.
No matter how your day has been so far,
Know that in this moment you have everything you need to feel calm,
Centered and at ease.
Find a comfortable seated position at your desk or in a quiet space.
Sit with your back straight,
Feet flat on the floor and hands resting gently on your lap.
You can close your eyes or keep them softly focused on a point in front of you.
Let's begin by bringing awareness to your breath.
Inhale slowly through your nose,
Letting your belly rise and exhale gently through your mouth,
Letting go of any tension.
Let's do that together.
Inhale and exhale.
With each breath,
Feel yourself becoming more grounded.
Inhale,
Feel your body filled with calm and exhale,
Feel stress melt away.
Continue breathing at a steady,
Natural pace.
There's no rush,
Just stay with your breath,
Noticing each inhale and exhale as it moves through you.
Now,
Let's check in with your body.
Start by bringing your attention to the top of your head.
Notice any tightness or tension.
See if you can soften that area.
Letting it relax.
Move your attention down to your forehead,
Your eyes,
Your cheeks and jaw.
Release any tension you may be holding there.
Now,
Bring your awareness to your neck and shoulders.
These are common areas for stress to build up.
On your next exhale,
See if you can let them soften as if they're melting down your back.
Shift your attention to your chest and your heart space.
Notice any tightness or heaviness here.
With each breath,
Feel your chest open and expand with calm,
Steady energy.
Move your awareness down to your belly.
Let it be soft.
No need to hold it in or tense it up.
Breathe naturally and feel your belly rise and fall.
Finally,
Bring your attention to your legs and feet.
Feel them firmly connected to the ground.
Imagine roots growing from the soles of your feet,
Anchoring you to the earth.
Feel that sense of stability and support.
Now,
Shift your focus to your mind.
If any thoughts are swirling around,
That's okay.
Imagine them as clouds passing by in the sky.
You don't need to chase them or fight them.
Just watch them flow.
If a thought feels particularly sticky,
Bring your attention back to your breath.
Inhale,
Calm.
Exhale,
Stress.
You are not your thoughts.
You are the calm observer behind them.
Stay here for a few moments,
Breathing in peace.
And breathing out tension.
Take one last deep breath in.
And exhale it out with a gentle sigh.
When you're ready,
Gently wiggle your fingers and toes.
Roll your shoulders,
And if your eyes are closed,
Slowly blink them open.
Take a moment to notice how you feel.
You've given yourself the gift of calm in the middle of your day.
Carry this feeling with you as you return to your work,
Knowing that peace is always just a breath away.
