Refocus & De-Stress

This is a mindfulness practice for any time, at work, at home or anywhere else. Are you feeling stressed, tired, anxious or unsupported? Then you might find this short meditation helpful. It may help you to refocus and relax.

Transcript

This is a short mindfulness exercise that you can do anywhere at any time,

Might it be sitting in your office,

At home or even in your car,

But not while you are driving.

With your eyes closed or just half closed allow yourself to be present now,

To be in the here and now.

Allow your attention to rest on your experience of your body sitting either in a chair or sofa or a different surface.

Notice any areas of contact with your body and the surface below you.

And notice the support the chair or other is offering you right now.

Allow a comfortable sense of heaviness to spread through your body,

Feeling fully supported by the surface below you.

Taking a deeper breath and as you exhale relaxing a little bit more.

Breathing in and out.

And then allow your breathing to find its own natural rhythm.

Allow your breathing to flow naturally.

Just being in the moment.

If your mind wanders off just guide it back to be here.

Notice the rise and fall of the breath as you naturally breathe in and out.

And then focusing on your body,

Notice any tension you are holding within your body.

The neck,

The shoulders,

Down the arms,

In your head,

In your face,

In your jaw or around your eyes.

And notice any tension in your back,

Down the spine,

Into your buttocks,

Your legs and feet.

Notice any tension in your belly or chest.

Each time you notice any tightness or difficulty in these different parts of your body allow it to drain down to the surface or chair below you.

Just rest in this experience of feeling fully supported a little bit longer.

Staying present and noticing your breathing.

And if your mind wanders off again just kindly guide your attention back to focusing on your breathing as soon as you realize that your mind has wandered without any judgment.

Practice this little short mindfulness exercise anytime you like.

It's great when we allow ourselves and give ourselves short little breaks throughout the day to de-stress,

To refocus.

You can continue this little meditation a little longer focusing on your breathing or you might like to finish now.

Now you like to finish bringing your attention back into the room.

And then if your eyes are closed slowly opening your eyes again.

Reviews

Thank you 🙏🏽

A nice short session to relax. Thank you ☺

Short but quite effective.

The soothe of your voice has made my tension melt. I appreciate the reminder to refocus. Short and sweet; just what I need after a meeting. Thank you!

Quick reminder to focus on breathing and appreciate the couch supporting me.

Short and very helpful.

Very nice
I need a little longer version I think....or possibly I need to not delay so long before taking some time to refocus and relax.
Thanks much

It was a simple, easy-to-do meditation. Easy to remember as well to take a moment to pause and recalibrate yourself when you're stressed. I think it was great. Thank you for this 😊🧘‍♀️🙏

Excellent meditation for me. I have ADHD and need to take regular refocus breaks. This is perfect.

Was a beautiful meditation to focus my attention away from current stress. Thank you 🙏🏼

This is a very good, short meditation that will be handy to use at various times throughout the day, including at work! Thank you

This short meditation put me back to sleep in the middle of the night after a fit of mind-churning restlessness.
Your voice is so soothing and relaxing, I was asleep before the meditation ended.
Thank you!

Thankyou 🙏 Jamilla 😊 This is a very clear, simple meditation that I know I will return to often