This practice will support you to become more focused working from home.
For this practice,
Please have a pen and paper or your journal handy.
Find yourself a comfortable,
Seated position where your spine is straight,
Relaxed and comfortable.
Somewhere where you won't be disturbed and as you settle into your seat,
If you have not already done so,
Close your eyes.
Go ahead and take a nice deep breath in,
In through your nose.
Fill your chest and belly as much as possible.
At the top of the inhale,
Just pause for a moment before letting that breath go out through the mouth with an audible sigh.
Letting that breath go.
Breathing in again when you are ready.
Drawing that breath in through your nose,
Fill your chest and belly and hold.
Let that breath go out through the mouth with a sigh,
Exhaling and emptying your lungs.
And when you are ready,
Drawing in a third and final deep breath in,
In through your nose.
Hold at the top of your inhale.
And then let your breath go out through the mouth with an audible sigh.
Letting go of any tension,
Any stress,
Any overwhelm.
Letting it all go.
Allow your breath to find its own natural rhythm.
Breathing in and breathing out comfortably.
Perhaps your breath is lengthened.
Breathing in and breathing out a little deeper than your everyday unconscious breath.
Allow your focus to land simply on your breath.
Feel the temperature of the air as you breathe in.
And notice the difference in the temperature of the air as you breathe out.
Notice the rise and fall of your chest.
And as you breathe,
The top of your head relaxes.
Your forehead relaxes.
Above your ears relaxes.
The back of your head relaxes.
Softening as it moves down to your eyes and your brow.
Your cheeks soften.
Your jaw relaxes.
Your tongue rests gently in the bottom of your mouth.
The back of your head,
Your ears down to your neck.
All relaxing as you breathe.
The front,
The back and the sides of your neck.
Release.
You may even like to take a deep breath here and let any tension go from your neck on the exhale.
Relax with a sigh.
Feeling your shoulders relax.
Your chest and back letting go.
Feeling the tension melting away.
Your arms resting gently.
Your torso,
The bowl of your pelvis and hips.
Softening as you breathe.
Your legs,
Knees,
Ankles.
All softening and relaxing.
Letting go of any effort that has been required of your legs to bring you to this point in your day.
Simply letting it go.
And down to your feet and out the tips of your toes.
Any tension or stress that you may have been holding.
Simply pause out of your feet,
Pouring out of your body and you take a deep breath.
You can feel that your body is noticeably more relaxed,
Calm.
Sometimes you feel more grounded.
We're going to take some time in silence here.
Simply breathing,
Then practising being in this present moment by focusing on our breath.
If your mind wanders,
Simply bring it back.
Uh oh!
You you you you you you remember to bring your mind back if it wanders keep breathing and on your next inhale fill up your chest and your belly and let it go with a nice big sigh out through the mouth bring some gentle movement into your body a little stretch,
Perhaps rolling the shoulders or stretching your arms or back whatever feels comfortable for you and when you are ready gently blink open your eyes take up your pen and write down all of the things that are on your to-do list to complete today and once your list is complete take a moment to write down the order in which you will do these tasks starting with one and numbering each task from one through to whatever number however many tasks you have is the number that you will go through to and now rewrite your list in order so that you can easily work your way from top to bottom and once your list is complete numbered from one onwards take a moment to think about your day ahead however many hours you have available and whatever time you have to work on this list do a quick reality check with the time available that you have on this day and the list that you just created is there alignment?
Do you have enough time?
And if not,
Remember that you always have tomorrow and on that note,
Be kind and gentle to yourself and it is time to start your list have a great day
