Grounding Breaths Before Working

This short guided meditation will take you through a quick grounding and breath practice to become aware of the multiple forms of sensations that we interact with on a daily basis, especially at work, and it will give you a short practice to create moments of presence throughout your day.

Transcript

Good morning everyone. So this short guided meditation is to bring you into a place of mindfulness and stillness and presence before you start your workday. So maybe you are already sitting at your desk or maybe you're on your couch or maybe you're at the breakfast table, But wherever you are, You're just about to start your day. Maybe right before you open the computer. And I would just invite you to plant your feet firm into the ground. And take a nice posture which feels strong and also soft at the same time. So I like to say a strong back and a soft front. So our spine holds us up with the strength of our back and our chest and our belly is soft to receive and maybe you can place your hands on your legs and you can slowly close your eyes if that feels comfortable. Or maybe if you're in the office, You can just gaze a bit downwards so your eyes are away from the screen and just bring yourself exactly into this moment with all the surroundings, All the physical sensations, All the auditory sensations. You can hear my voice, Maybe you can hear other people talking, You can hear cars or traffic outside. And then we also invite in the emotional sensations, The way you're feeling, The intellectual sensations, The thoughts that are coming in. Allow them all to be here and as you exhale out, Allow them all to go, Recognizing that they too have a place in this world but that you can also create peace in this moment. So you feel your feet grounding you to the earth and maybe you start to deepen your breath a bit, Noticing where in your body your breath is. Does it feel short and shallow maybe up in your chest or does it feel deep in your belly? Either way, Just notice it without judgment. And I would invite you to now take the biggest breath that you've taken all day, Inhaling through your nose and exhaling out your mouth. And another inhale through the nose and exhale out the mouth. And last inhale and exhale out the mouth. So at any moment during the day, You can bring yourself back to this practice, Acknowledging the sensations around you, Allowing them to be there and allowing them to go without judgment and bringing your attention subtly but intentionally onto your breath and taking some deep breaths. Now as you bring maybe some slight movement back into your body, You can blink your eyes open. Notice where you are. If there's a computer in front of you, Notice that you feel ready for the day and that any other point throughout the day, I invite you to repeat this practice to bring a bit more of peace and calming and grounding to your day.