You have been doing,
Thinking and moving.
Now it's time to stop.
This is a midday reset,
A moment to breathe,
Ground and return to presence.
This is your time to pause,
A chance to reset before you carry on with your day.
You don't need to do anything else right now,
Just be here in this space.
So please sit or lie down in a way that feels comfortable,
Close your eyes and let your hands rest,
Let your jaw soften,
Drop your shoulders and take a deep breath in through your nose and out through your mouth.
Do one more like that,
Inhale and exhale.
Let your breath start to find its own rhythm,
Slow,
Steady and natural.
You're not necessarily trying to relax here,
You're simply allowing space for things to settle and come back to yourself for a few minutes to reset your day.
Feel the weight of yourself being held,
Either by the floor or your chair,
Wherever you are right now.
Let your shoulders drop a little bit more.
Let go of the idea that you have to be on right now.
This is your off switch,
Just for a few minutes before you return to your day.
Gently bring your attention to the area around your chest.
There's no pressure here to feel anything specific,
I'm just asking you to observe.
Notice the rise and fall of your breath.
Let your breath move in and out of this space and try to soften with each exhale.
This is your reset,
Quiet,
Simple,
Steady.
A way back to your own rhythm.
You might notice thoughts trying to pull you away and that's okay,
It's really normal.
Just try not to engage with these thoughts and if you can,
Gently move them away with the breath.
Picture them moving away like clouds in the sky.
Come back to the stillness.
You're just allowing a little space between you and the noise of the day.
Stay here for a few more breaths,
Present,
Clear,
Rested.
Notice how you can get to this space even in this short time.
The day is not over,
The day is not lost,
The day is yours.
You might already feel like you've achieved a lot and that's amazing and if you don't feel that way,
There's still so much time left with endless possibilities,
Both at home and at work.
What's one thing you'd like to focus on before the day ends?
Just one thing,
It could be something practical or something you want to feel,
An emotion,
A goal,
A specific action.
It really doesn't need to be a big thing,
Just one small thing that will help you feel grounded,
Motivated or energized for what's next.
See if you can focus on this one small thing when you finish this meditation.
And now begin to return by wiggling your fingers or toes or allowing the body to move however it needs to.
Take one last deep breath in and out.
When you're ready,
You can gently open your eyes.
You can now continue your day from a steadier place,
More connected,
More present,
More you.
