To begin,
Let's find a comfortable seated position.
Perhaps closing your eyes.
And take a deep breath in through the nose and out the mouth.
Do a few more on your own.
In through the nose,
Feeling that expansion on the in breath and releasing out the mouth.
Feeling your relaxation on the out breath.
And now allowing your breathing to return to normal.
In through the nose and out of the nose.
And as you sit here,
You may be thinking about tasks and responsibilities you have to complete today,
Or perhaps you're thinking about a big project or presentation you have coming up.
It's important to remember that in order to perform at your best,
You'll need to be able to focus and clear your mind of distractions.
So let's start this meditation by bringing our attention to our breath.
Just noticing the sensations of the air entering and leaving your nose.
Perhaps finding the place where you feel the breath most fully and focusing on that point.
Maybe it's at the tip of your nose or in your nostrils,
The rising and falling of your belly or expansion of your chest.
Just pick a point and try to focus solely on that point.
And if your mind wanders,
Just gently guide it back to that point.
And as we focus on our breath,
We may also notice any physical sensations that are present in our body.
We might feel tension or discomfort.
See if we can't breathe into those obvious areas of tension breathing into them,
Feeling them let go just a little with each exhale.
And if our mind wanders back to the scenario that represents a task or responsibility that we have,
It's okay.
Let us wander there.
Let us focus on that task or that responsibility,
The big project.
And as we focus here,
I want you to see yourself completing it successfully with a sense of ease and confidence.
And imagine the feeling of a calmness and imagine the feeling of accomplishment and satisfaction that comes with completing that task.
And the mind begins to wander towards obstacles or challenges associated with this task.
It's okay.
Let those come up.
Let those come up and then see yourself overcoming them with grace and determination.
So take a deep breath in,
Take a big,
Deep breath in through the nose.
And as you exhale,
I want you to release any doubts or fears and know that you are capable.
Know that you are capable of achieving your goals,
That you have the ability to focus and you have the ability to stay on time.
Now let's take a moment and allow those visualizations to dissolve in our mind,
Bringing our focus back to our breath,
Letting go of any distractions and just focusing on the present moment,
Focusing on the here and the now.
And as you do that,
I want you to take a deep breath in and as you exhale,
Focusing on the here and the now,
Fully engaged in the present moment,
Trusting that we have the ability to complete those tasks,
Knowing we can be focused,
Knowing that we can stay on task.
Breathing in,
I know that I'm breathing in.
Breathing out,
I know that I'm breathing out.
Bringing our focus now back to our body,
Back to the sensations that are present there.
Notice the sensations that are present in the sit bones where they make contact with the chair or the cushion.
Noticing our feet on the floor.
Noticing our hands that are either on our lap or perhaps on our knees,
On our legs.
Just notice the sensations that are present there.
And perhaps we can begin to invite any movement into our bodies that feels good by wiggling our toes,
Wiggling our fingers,
Maybe raising our arms up overhead for a stretch.
Looking to the left,
Looking to the right,
Looking up and looking down and then looking ahead.
Maybe close your eyes,
You can slowly open them.
Feeling refreshed,
Feeling focused.
Remembering that you can return to this meditation whenever you need to to clear your mind,
Refocus on those goals.
