Hello and welcome to this meditation that I have written to support you with overwhelm.
Feeling overwhelmed at work is a sense of anxiety due to the amount of work that you've been assigned.
And when you are overwhelmed,
You often feel like you can't keep up with your workload.
And this meditation is here to remind you that you have the skills and the abilities to do the job that you are doing and to keep you in the present moment.
So you are taking one step at a time,
Supporting your nervous system and being in a position to respond and not react.
My intention for this meditation is for you to listen to it in the morning,
Maybe on your way to work,
Commuting,
On the train,
On the bus,
Or you may be having a breather for the rest of the hour awakened.
You may also want to listen to this meditation throughout the day,
Keeping you present.
Let us begin by taking a nice deep breath in and release.
And wherever you are and if you feel safe to do so,
Close your eyes and start by taking a moment to acknowledge any feelings of overwhelm you may be experiencing.
It's okay to feel this way.
Know that you are not alone and that you do have the strength to navigate through this.
Begin by taking a slow,
Deep breath in through your nose.
Feel the air expand within you and exhale slowly and completely through your mouth,
Releasing any tension or stress that is built up within you.
As we continue this breathing,
Inhaling deeply through your nose and exhaling through your mouth,
I want you to just tune into your body for a moment and acknowledge where overwhelm may be sitting in your body.
Where do you feel it?
Where do you feel that tension when you acknowledge overwhelm?
Is it a flutter in your tummy?
A tightness in your chest?
Does your throat constrict?
Tension in your shoulders?
Where is it sitting in your body?
And let's allow it to be there just for a moment.
Because with our next round of breath,
What we are going to do is we're going to bring that focus of that inhale to that area of tension.
And when you exhale,
I want you to exhale and feel as if you are dissipating that physical feeling in your body.
You're really allowing it to soften.
You're releasing that overwhelm from sitting in your physical body,
That tension,
Softening your shoulders,
Loosening your throat,
Allowing your belly to soften if it's sitting in your stomach.
Just feeling that softness in your body with every inhale and exhale.
And now what we're going to do is we're going to start to count our breath.
So as you inhale through your nose,
You're going to count in for four.
And when you exhale,
You're going to exhale out of your mouth for a count of six.
And you're just going to find a rhythm with that breath,
Inhaling for four through your nose and exhaling out of your mouth for a count of six.
Just finding that rhythm,
Inhaling for four and exhaling for six,
Knowing that with every exhale,
You're letting go of any tension in your body.
And with each breath,
You're feeling more calm and more present,
Knowing that you are in control and you can handle whatever challenges lie ahead.
Feeling that flow of air,
Inhaling for four and exhaling for six.
Inhale the confidence you need for the day and knowing that you are capable and resilient and exhaling any doubts or worries.
As you continue this rhythmic breathing pattern for a few more moments,
Really focusing on the rise and fall of your breath and the calm and presence that it's bringing you,
I want you to say this affirmation to yourself,
This power statement.
I trust in my abilities and skills to navigate through my work effectively.
I trust in my abilities and skills to navigate through my work effectively.
I trust in my abilities and skills to navigate through my work effectively.
And as you prepare to enter your workplace,
Carry this newfound sense of calm and confidence with you.
Take one last nice deep breath in,
Feel the strength and confidence that this meditation has given you,
The calm,
The presence,
And you are now ready to step into your day,
One task at a time,
Knowing that you are fully capable of achieving your goals.
