Midday Mindfulness: Office Reset

Recharge your mind and reset your focus in just five minutes. This guided meditation is designed for busy professionals who need a quick mental refresh without stepping away from their desks. In just a few deep breaths, you’ll release tension, regain clarity, and return to your work with renewed presence and productivity.

Whether you’re between meetings or tackling a packed to-do list, this short break will help you feel more centered, calm, and ready to take on the rest of your day.

Transcript

Settle in just as you are.

Take a deep breath in and slowly exhale.

Wherever you are right now,

Maybe you're at your desk,

In a conference room,

Or even standing.

Give yourself permission to pause.

Close your eyes if you can or simply soften your gaze.

Let your hands rest comfortably and allow your shoulders to soften.

Lengthen your spine if you're seated in a chair.

Maybe you can bring your feet flat on the floor.

And start to notice what's happening around you.

You might hear the hum of a computer.

You could hear some voices in the distance.

Any other sounds around you of your workspace.

There's no need to change anything.

Just notice it.

And now start to shift your attention inward.

How does your body feel in this moment?

Are you holding tension in your jaw,

Your shoulders,

Or even in your hands?

Without judgment,

Simply notice.

And with your next exhale,

Release just a little bit of that tension.

Now bring your focus to your breath.

Feel the air moving in through your nose and out through your mouth.

Take a slow,

Deep inhale and a long,

Steady exhale.

And as you keep your awareness on your breath,

With each inhale,

Imagine your mind becoming a little more clear,

As if a gentle breeze is sweeping away the mental clutter.

Allowing each exhale to happen naturally,

Supporting you in releasing any internal clutter,

Any distractions,

Any extra noise,

As you gently just focus on your breath.

Now silently repeat this phrase to yourself.

I am present.

I am clear.

I am focused.

Start to feel your attention sharpening and your mind settling into a state of ease and clarity.

If thoughts arise about work,

Deadlines,

Or to-do lists,

You can acknowledge them and then gently guide your focus right back to your breath.

Take one final deep breath in and exhale to let it go.

When you're ready,

You can blink your eyes open,

Take any gentle stretch that your body asks for,

And return to your work with a renewed sense of focus and presence.

You got this.

Reviews

Perfect for a mindful pause when you feel a wall of bricks falling over you