Welcome to this short guided meditation.
It's perfect for listening to in a quick break and can act as a quick reset during your busy workday.
My name is Fiona and I'm the founder of Acorn Counseling EAP and I'm here to guide you through a brief practice to recalibrate and reset your stress levels.
Let's take this time together to find some peace amidst the hustle and bustle of your day.
Navigating through the day on autopilot,
It's all too simple to be swept up in the whirlwind of activity and we can find ourselves teetering on the edge of fight-or-flight mode.
Even the smallest stresses can trigger a cascade of hormones,
Flooding our system with cortisol and adrenaline,
Which are chemicals that hinder productivity,
Logic and empathy.
But you do have a say in this because you possess the ability to reset and recalibrate your stress levels in just five minutes,
Just by taking some time to focus on your breathing,
Your senses and your physical body.
Whether it's at the start of your day,
The end or whenever you feel the need throughout your workday,
This stress reset is here to restore balance and harmony to your mind and body.
Together we'll work to regulate your nervous system,
Bidding farewell to stress chemistry and welcoming the feel-good neurotransmitters,
Dopamine and serotonin,
Back into your body.
By the end of this session you'll be ready to get back into your workday,
Feeling revitalized,
Centered and at ease.
Carving out this time for yourself isn't selfish and it isn't just about improving your mental and physical well-being,
It's also a powerful way to nourish your soul.
Moreover,
It can lead to heightened productivity and foster stronger connections with your colleagues.
So,
Let's get started.
Wherever you are,
Take a moment to become mindful of your surroundings.
Bring your awareness to the sensation of your body,
In contact with your chair,
Car seat or the ground beneath you.
Gently close your eyes and take a moment to express gratitude for this opportunity to reset and recharge.
For the next five minutes at least,
There's nowhere you need to rush off to,
Nothing pressing you have to do and no expectations to fulfill.
Shift your focus to your physical comfort.
Notice how your back feels,
The sensation in your legs and the position of your arms.
Take a moment to adjust your posture,
Perhaps wiggling a little to find a comfortable position where you're sitting.
Then,
Gently begin to straighten your back,
Allowing yourself to settle into a posture that feels supportive and grounded.
As you continue to settle into this moment of stillness,
Focus on opening your diaphragm and allowing your lungs ample space to expand with each breath.
Stretch your neck by gently wriggling your head and jaw,
Releasing any tension you may be holding.
As you begin to find a sense of calm and stability,
Softly tilt your chin downward,
Lengthening your spine to its fullest extent.
Feel the connection between your body and the surface beneath you as you firmly plant your feet and gently rest your hands on your knees.
Allow yourself to sink deeper into this posture of groundedness and relaxation.
Take a deep breath in for four,
Three,
Two,
One.
Hold for four,
Three,
Two,
One.
And as you exhale,
Feel your body relax,
Letting go of any tension you may be carrying.
Take another breath,
Counting four,
Three,
Two,
One.
Hold for four,
Three,
Two,
One.
And slowly release the breath,
Releasing any physical tension along with it.
Continue with this breath pattern.
Inhale for four,
Three,
Two,
One.
Hold for four,
Three,
Two,
One.
Exhale for four,
Three,
Two,
One.
Feel your shoulders drop,
Your arms relax,
And your jaw unclench.
Now,
Allow your breath to return to its natural rhythm.
But bring awareness to each exhale,
Intentionally lengthening it.
This signals safety to your brain,
Nervous system,
Reducing the need for cortisol.
As you continue with this breath,
Shift your awareness to your nose.
Notice the sensation of cool air rushing past your nostrils as you inhale,
And the warmth of the air leaving your nourished lungs as you exhale.
Take a moment to sense any smells that may be present around you.
Now,
Bring your attention to your sense of taste.
Allow your tongue to rest comfortably in your mouth,
And gently wiggle and relax it a little more.
Next,
Direct your focus to your ears.
Tune in to the sounds,
Both near and far,
Noticing how you can pay attention to them,
Before letting them go.
Finally,
Shift your awareness to your sense of sight.
Gently close your eyes,
And observe what you can see on the back of your closed eyelids.
Notice any visions of the day,
Or thoughts about your to-do list that may arise,
And then gently let them go.
To release any lingering thoughts or sensations,
Take a deep breath in.
Begin to gently wriggle your toes and roll your shoulders.
Stretch your neck and roll your head from side to side,
Breathing out slowly and purposefully.
Now,
Take another long deep breath in,
Counting one,
Two,
Three,
Four,
And hold for one,
Two,
Three,
Four,
Exhale slowly,
Counting six,
Five,
Four,
Three,
Two,
One.
If you feel the need,
Stretch your body in any way that feels good to you.
Then,
Gently open your eyes,
And thank you for taking time out of your day to sit and meditate with me.
May you carry this sense of calm,
Refreshment,
And empowerment with you as you move forward into the rest of your day.
