At Your Desk – Meditation For Presence

Need a reset at your desk? Take a meditation break.

This guided meditation will help you connect back to the present moment, notice any areas of tension you may be holding, and set your intention to feel present and motivated for the rest of your day.

Transcript

Hello and welcome.

This is a guided meditation designed for when you're at your desk.

Today's practice is a blend of connecting back to the present moment,

Connecting back to your physical body,

And also setting an intention for the rest of your time that you'll be spending today at your desk.

When you feel called,

Find your space at your desk.

If you're not seated,

Take a seat here and let's begin.

Start by scanning your space.

Notice your surroundings.

Notice your desk and notice if there's anything that you would like to change about your space,

Anything that calls out to you.

If you'd like,

Pause this meditation,

Adjust anything that no longer serves you or that you'd like to change.

And as you're scanning your space,

Notice if there's any objects,

Anything that brings you joy at your desk.

Notice the little things here,

Perhaps a photo,

Maybe an object that makes you smile.

Simply bring awareness to the little things that you don't notice throughout your day and then start to notice any sounds that you hear.

Perhaps you hear people talking,

Maybe you hear a fan,

Maybe you hear cars zooming by outside.

Notice these sounds.

Know that you don't need to change these sounds here.

Simply bring awareness and then let them go.

And continue scanning your space.

Anything else that you notice,

Perhaps the temperature of the room,

If there's a fan,

Maybe feel the air blowing onto your face.

What calls out to you today?

And let's transition into checking in with your body here.

Feel your body grounded on your chair and notice your physical posture.

How are your shoulders?

How are you sitting in your chair?

Maybe you're standing at your standing desk.

What calls out to you about your physical body today?

How have you been sitting,

Standing?

How have you been holding yourself in this space?

And then start to bring awareness to your thoughts.

Similar to how you observed your physical space,

Your physical body,

Notice any thoughts that arise here.

Perhaps you are recapping all of the events that happened today,

Whether that was meetings or classes.

Perhaps you are hanging on to emotions or have a recurring thought in your mind.

Begin to observe these thoughts,

Almost as if you're observing from afar.

Bring awareness to these thoughts,

But also bring awareness to the speed in which they arise.

Are you thinking quickly?

Perhaps your thoughts are slowing down.

Wherever you are mentally,

Proceed without judgment.

Be patient with yourself as you're checking in today.

And know that today is going to be different from every other day.

Continue as you observe these thoughts,

These emotions,

Whatever arises.

Let's start to bring our awareness to our breath.

Notice your inhales and your exhales.

Similar to bringing that awareness to your thoughts,

Notice the speed of your breath without changing anything.

How are you breathing today?

And start to notice your physical body as you are breathing.

Feel your lungs rise and lower.

Notice as the air comes in through your nose and out your mouth.

If you're still having trouble connecting to this moment,

Connecting to your thoughts,

Your breath,

Perhaps place one hand on your heart and one hand on your stomach.

Or place your hands on your thighs.

Wherever your hand placement is,

Continue to feel your breath,

Feeling your lungs inflate and deflate.

And start to scan your body.

Notice if you're holding any tension anywhere in your body here.

Release any tension in your forehead,

Your eyebrows.

Release your jaw.

Bring awareness to your shoulders.

Notice if you can draw your shoulders down.

Notice your hands,

Wherever they are.

Then come back to your breath.

Bring awareness to your hips,

Whether you're seated or standing.

And notice your feet grounded on the earth.

Scan up from your feet to your legs,

Back to your hips.

Bring awareness to your stomach.

Perhaps your breath is deep enough where you can feel your stomach inflate and deflate.

Then your lungs.

Notice your breath.

Notice your hands,

Your wrists,

Your elbows,

Your shoulders.

Then come back,

Bringing awareness to your neck,

Your jaw,

Your eyebrows,

And your forehead.

Hold on to this moment and start to bring your awareness back to your thoughts.

Notice if any thoughts arise without judgment.

Notice the speed of your thoughts.

Bring that awareness back.

Bring your awareness back to your desk,

Back to your space.

Notice any sounds that you hear.

Notice what arises here.

And as you enjoy this moment,

Start to bring awareness to any intentions that arise for the rest of your time at your desk today.

How do you want the rest of your time at your desk to be?

Hold space for this intention.

How do you want the rest of your time at your desk to be?

Know that this intention is going to change day by day.

Know that there is no wrong answer to this intention.

Simply honor your truth with this intention.

And this intention could be guided by a goal,

It could be guided by how you want to show up to the world,

It could simply be guided by the idea that I want to make my friend,

Co-worker,

Colleague smile.

How do you want to show up at your desk?

Honor this.

Stay true to this intention and hold space for this intention.

And if at any moment throughout your day you lose sight,

You lose that focus,

Call back to this intention.

Give yourself a little bit more patience,

A little bit of love.

If your eyes are not already open,

Slowly start to open your eyes,

Come back to this moment.

And I want to thank you so much for taking the time you need to connect back to the present moment.

Thank you so much for joining me today.

I hope you have a lovely and intentional and peaceful and joyous rest of your day and rest of your time at your desk.