This quick meditation is designed to bring you back to the present moment and center your energies through your breathing so that you can resume your day feeling fresh and more focused.
As you get started,
I want you to sit in a comfortable position with your spine upright or lie on your back on a comfortable surface.
Just relax your body.
Gently shut your eyes and take a deep breath in,
Hold for five seconds and then when you count to five,
Gently exhale any tension that is present in your body.
Your body feels slightly calmer.
Now,
Just notice where the sensation of breathing is coming from.
Do you feel it from your chest or stomach rising and dropping as you inhale and exhale?
Or perhaps from the tip of your nose as you breathe in cool air?
Just explore this individual sensation of breathing for a few moments.
If thoughts seep into your mind,
That's perfectly normal.
Just acknowledge the thoughts and let them dissipate as you go back to focusing on your breathing.
Focus on your breathing.
Now,
I want you to rub your thumb against your index finger.
Either hand will do.
Feel the sensation of both fingers touching.
Keep rubbing gently and as you explore this sensation,
You're feeling more in touch with the presence.
From now on,
Whenever you're feeling overwhelmed by thoughts,
Gently rub your thumb against your index finger and that'll instantly make you feel more relaxed and present.
Now,
Take another deep breath in.
Hold for five seconds.
And when you count to five in your own time,
Gently exhale away more tension.
Focus your attention on your body.
Do you notice any body parts filled with tension?
Just relax those body parts.
Relax your entire body as you drift into a deeper state of relaxation.
Take another deep breath in.
Hold for five seconds.
And at your own pace,
Slowly exhale,
Feeling even calmer.
A reminder that if any thoughts seep in,
Just acknowledge them and watch them evaporate as you go back to focusing on your breathing.
Now,
Imagine being surrounded by green air.
Just take a moment to imagine the color green all around you and in front of you.
Green represents freshness and harmony.
See the color green in front of you.
If you're struggling to imagine the color green,
Then just think of something green like a leaf,
An apple or grass.
You're welcome to find something green in the room and focus on that for a moment.
Just focus on the color green.
Now,
Inhale the color green.
Inhale the color green as deep as you can into your body.
Hold for five seconds as the color green fills your body with freshness.
And when you're ready,
Exhale the color gray.
Exhale all that stagnation.
Again,
When you're ready,
Inhale the color green.
Hold for five seconds and let the green fill your body with harmony.
Wait for five seconds and when you're ready,
Exhale the color gray.
Exhale all that staleness.
Let it out.
One more time.
Inhale the color green.
Hold for five seconds.
Let the green fill your body with fresh energy.
And when you've counted to five,
Exhale the color gray.
Let out all that worn out energy,
All that negativity that is holding you back.
Let it out.
And now,
I'm going to count from one to four.
With each number that I count,
I want you to rub your thumb against the next finger,
Starting from your index finger.
And as I ascend in numbers,
You come closer to the present moment,
And feeling a lot fresher and more optimistic about your day.
Okay,
Let's go.
One,
Gently rub your thumb against your index finger.
Two,
Gently rub your thumb against your middle finger.
Three,
Gently rub your thumb against your ring finger.
You're slowly coming back to the present moments.
Four,
Gently rub your thumb against your pinky finger.
Just feel the sensation.
Great.
Now,
Open your eyes.
Welcome back.
And take a moment to welcome your surroundings.
You're feeling fresh and focused,
And you're ready to tackle anything that comes your way.
Before we end this,
I want you to set an intention for the rest of the day,
And commit to following through with that intention.
And when you've done that,
I want you to have a great day.
