Time to take a little break from your busy work schedule.
Find yourself seated comfortably on a chair with your back upright.
Ensure that your hands are snugly by their sides and begin by taking a deep breath in through your nose.
Slowly exhale.
As you breathe out,
Just let the tension from today leave your body and slowly close your eyes.
When you've fully exhaled,
I'd like you to take note of the air flowing in through your nose and out through your nose.
Take note of the raw sensations of the breath,
The feeling of the air,
The temperature.
No need to change the rhythm,
You're merely observing and thoughts will seep in.
Thoughts from today or any kinds of thoughts,
Just take note of them.
You may label the thoughts and then when you have done so,
Gently go back to feeling the air flow in and out of your nostrils.
Well done.
Take a deep breath in through your nose,
As deep as you can.
Slowly exhale,
Just let out more of this tension as you breathe out.
Now I'd like you to take note of the surface on which you are seated,
Either the chair or sofa,
It may even be the floor,
Whatever it is,
Just take note of it.
Notice the temperature in the room that you're in.
Are there any sounds coming from within your vicinity?
Take note of the sounds without any judgement,
Just notice them and that's it.
I'd like you to inhale into your belly and out of your belly.
Notice the movements of your belly as you breathe in and out.
Notice your belly expand like a balloon and then deflate when you breathe out.
Again if thoughts are seeping in,
Just take note of the thought,
Recognize it and then label the thought and gently go back to your breath.
Well done.
Now take a deep breath into your belly and hold.
Slowly exhale.
I'd like you to now just notice your forehead,
Is there any tension coming from your forehead?
Just relax your forehead,
Relax your eyeballs,
Relax your jaw,
Relax both your shoulders and both your arms,
Both your wrists and both sets of fingers.
Relax your chest,
Relax your shoulder blades,
Relax your belly,
Relax your lower back,
Relax your hips,
Relax your buttocks,
Relax your pelvic region and your legs,
Just relax your calves and your ankles,
The soles of both your feet and both sets of toes.
Your whole body is now fully relaxed,
Just run a quick scan to ensure it's all still relaxed and then notice your chest.
Notice the movements of your chest as you breathe in and out.
Just observe the natural rhythms,
Imagine the air flowing in through your nose,
Filling your lungs with much needed oxygen and then imagine the air leaving your lungs.
Now take a deep breath in through your nose,
As deep as you can,
Slowly exhale.
Relax your muscles if you need to and then just go back to the natural rhythm of your breath.
As you are now,
In this present moment,
Soaking in the now,
Feeling calm and relaxed,
I'd like you to think of something that happened today at work for which you are grateful.
Maybe a minor accomplishment,
It may be someone that you may have spoken to,
Whatever it is,
Just acknowledge what it is and express whatever gratitude comes naturally to you and when you have recognized this moment of gratitude,
I'd like you to feel it,
Soak it in,
Embrace this feeling.
Take a deep breath in through your nose,
Slowly exhale,
Notice the smell in the room,
Bring back the sounds,
Bring back the sensation of the chair and gently open your eyes and welcome back your physical surroundings.
I want to thank you for entrusting me with your time,
I want to wish you a successful day,
May you thrive and may you be as productive as you possibly can.
From my heart to yours,
Thank you so much,
Much love.
