Hi and welcome to the short meditation Calmness Between Meetings.
I designed this practice to help you find a moment of peace and clarity amidst a busy day.
In just 5 minutes,
We will refresh your mind and body,
Allowing you to approach your next task with renewed focus and calm.
So let's get started right away.
Find yourself a comfortable place to sit,
Whether at your desk,
In your chair,
Or even at the floor.
Close your eyes and take a deep breath in,
Filling your lungs completely.
Hold your breath for a moment and then slowly exhale and release any tension or stress.
Let's begin by bringing our attention to our breath.
Notice the natural rhythm of your inhalations and exhalations.
Feel the cool air as it enters your nostrils and the warm air as it leaves your body.
With each breath,
Imagine drawing in fresh,
Calming energy and releasing any tension or worry.
Bring your awareness to your shoulders.
Notice if you are holding any tension here.
With your next exhale,
Allow your shoulders to drop and relax.
Feel the weight of your arms and hands letting go of any tightness or stress.
As you continue to breathe deeply and evenly,
Gently place your hands on your lap,
Palms facing upward.
This open posture invites relaxation and openness into your body and mind.
Then focus on your jaw.
Often we hold tension here without realizing it.
Take a deep breath in and as you exhale,
Let your jaw soften and your lips part slightly.
Feel the release and relaxation spreading throughout your face.
Let's move our attention to the space between your eyebrows,
Your forehead.
This area can become tense during the day.
With your next breath out,
Smooth out any creases or tightness.
Imagine a cool,
Soothing breeze gently brushing over your forehead,
Bringing calmness and ease.
Now visualize a warm,
Golden light at the top of your head.
This light represents peace and clarity.
With each inhale,
See this light growing brighter and with each exhale,
Feel it spreading down through your body.
Let it flow from the top of your head,
Down your neck,
Into your shoulders,
Your arms and your hands.
Feel the warm light continue to flow down your chest,
Your back,
Your abdomen,
Your legs,
All the way to your feet.
As it moves,
It dissolves any remaining tension,
Filling you with a profound sense of calm and relaxation.
Take a moment to set a positive intention for the rest of your day.
It could be something simple,
Like maintaining calmness,
Staying focused,
Or being kind to yourself and others.
Silently,
Repeat your intention to yourself,
Letting it resonate within you.
Now take one more deep breath in,
Filling your lungs with this calm and peaceful energy.
Hold it for a moment,
And then exhale slowly,
Releasing any last bits of tension.
Gently begin to bring your awareness back to your surroundings,
With your fingers and toes feeling the surface beneath you.
When you are ready,
Gently open your eyes,
Carrying this sense of calm and clarity with you into your next meeting or task.
Thank you for sharing this moment of peace with me.
Remember,
You can return to this calmness whenever you need it.
Have a wonderful and successful day.
Until next time.
