Use this meditation to take a break from your busy work day.
Begin by finding a place away from your desk or other workplace in which you can be still and relatively quiet,
Whether that be standing,
Sitting in a chair,
Or on the floor or a cushion,
Or laying down.
Either close your eyes or maintain a soft,
Unfocused gaze and begin by taking a long,
Deep breath in,
Letting your lungs fill.
Hold and then gently and fully release all of the air from your lungs.
And again,
Take a slow,
Deep breath in through your nose,
Being aware of the breath in.
And then release all of the air,
Being aware of the breath out.
Take one more,
Even deeper,
Slower breath in through your nose,
Letting your lungs and your belly fill with air.
And then gradually and fully release the air,
Letting yourself sigh or make another natural sound as you release all of the air.
Next,
Imagine and visualize the work that you are putting behind you as if you're holding it in your hands,
Perhaps seeing it as a small,
Soft and warm ball of energy.
All of the work that's been weighing on you until now during your day now rests comfortably in your hands.
Continue to breathe naturally while you now imagine yourself slowly and intentionally turning around and placing that ball of energy carefully and intentionally on the ground.
Imagine yourself standing up and taking one last look at your work,
Knowing that you have placed it in a safe place where it remains for you to return to it whenever you are ready.
And with this felt sense that your work is safe,
Is quiet,
And will be there for you whenever you choose to return to it,
Intentionally turn back around,
Away from your work,
And take a deep breath in,
Filling your lungs,
Holding it,
And then without any effort releasing all of the air.
And now in your mind's eye,
Picture yourself looking out over a vast expanse at a space that fills you with calm,
Whether that be an open field,
A sunrise or a sunset over water or a view of a vast horizon from a mountaintop.
Let yourself fully inhabit and experience the expansiveness of the place in which you have now put yourself.
Here there is nothing to do except to be.
And while feeling that,
Take another deep breath in,
Letting your lungs and your belly fill with air,
And at your own pace,
Exhale.
Let yourself look around and see in every direction,
Nothing but a peaceful expanse.
And as you continue to breathe naturally,
Feel yourself inhabiting the entirety of that space that you see.
As you take another deep breath in,
Feel yourself breathing in all that is around you and breathing out any last lingering amount of stress or tension that might be in your body,
Your mind,
Or your heart.
Where you are now,
You can truly feel throughout all of yourself that there is nothing to do,
There is only to be.
And take another deep breath in,
Slower and deeper than before,
And at your own pace,
Exhale.
And as you take one more look around,
Remind yourself that this space is yours to return to at any time that you choose.
And that as you look around you and see what appears to be outside of you,
Remind yourself that all of this space and its peacefulness and its non-doing is all entirely within you.
And again in your mind's eye,
Imagine yourself turning around and seeing that small ball of energy that you put on the ground when you began this meditation.
That energy that is your work,
Which as you look at it now appears to be even smaller and perhaps even a bit less energetic.
And with all of the care you can muster,
Pick it back up into your hands and cradle it as you transition back into the mental and physical space of work and open your eyes.
