Mindfulness At Work

It's easy to become overwhelmed, distracted or stressed at work. So why not give yourself an advantage by helping develop your capacity to remain calm and stay focused? In this fun session, put your emphasis on mindfulness and staying present - in your interactions with colleagues, and in your own productivity.

Transcript

Virtual Calisthenics Mindfulness at Work Hello and welcome to Vica Mindfulness at Work. Being mindful means, Very simply, Training the mind to be more present and calm. The benefits of this type of meditation in the workplace are well documented. This mindfulness meditation audio track will chill you out completely, Then guide you to have a relaxed, Happy attitude, So that you may live in peace during your workday and in your life overall. You can use it at any time, And as often as you like. The strategy is that we will take you down into a deeply relaxed state, The theta wave state, Where your brain emits theta waves, As it rests in the space between waking and dreaming. Here, Your subconscious mind will link to positive suggestions for improved clarity and focus. All you have to do, Though, Is just listen along, Have a good time, And drift away. I will guide you along the way, Until it's time to come gently back to a normal waking state at the end. Then you can return to your workday and your life feeling so refreshed. Wearing your headphones, Get your body nice and comfortable, In any position you like. Leaning back in an office chair is great, Or reclining in a lounge chair, Or even laying down if you have the room to do so. Let's begin by taking some nice, Long, Deep breaths. You can lightly close your eyes and begin to drift along. Let's release some tension from your neck and shoulders by lifting your shoulders towards your ears, Rolling them back, Allowing the shoulder blades to drop down and relaxing your shoulders. You can do it again, Lifting up your shoulders, Rolling back and down, And relax. Allow any discomfort or tension to simply melt away by taking some more deep, Cleansing breaths. Coming back now to a still, Relaxed position, Your jaw relaxes, And all the muscles of your face become soft and heavy. You are looking so at ease. Allow all the tension in your body to dissipate as you begin anew. Take some nice, Deep breaths directly to the belly and feel it inflate like a balloon, Expanding the lower abdomen and exhaling fully. And as you exhale, Allow all of your muscles to completely let go. Let go and sink down. Your limbs are becoming very heavy. In total stillness, Breathing deeply. Good. Perfect. One of the main tenets of mindfulness is, If you feel your thoughts begin to wander, To simply return to the breath and give the mind something to grab onto as a constructive alternative to the to-do lists and worries racing through your thoughts. So keep on taking those nice, Deep breaths. Mmm, Yeah. And in order to slow the mind down even further, I'm going to count you down from five to one. And as I do, I would like you to go incrementally deeper and more relaxed. With each number I say, Three, Deeper and deeper you go. Two, So deep and relaxed. So good. And fully release. Let it all go as you bring your mind and body to peace. Allow any discomfort or tension to simply melt away by taking more deep, Cleansing breaths. And at this time, There's nothing that needs your attention. There's nothing required of you other than to follow the sound of my voice, As together we focus on developing a deep, Relaxed, Profound state and enter into this zone now. Not distracted by any pressures or tentativeness, Finding true focus in the calm now, Steadily and surely, And really enjoying the process. Luxuriating in this rare moment of waking, But complete, Restful, Purifying relaxation. The lovely, Relaxed state where you are happy to be. And two, Recharge. Let go of your mind. Let go of your body. And drift free. Breathing deeply, Continuing, And letting it all go. Free. Loose. Imagine yourself that you're floating easily and peacefully, So securely down a slow-moving river. As the water washes all around you, From the top of your head down to your toes, And through your arms and fingers, Floating you safely downstream, You allow all of yourself to be washed in peace and ease. Sunshine glows upon your smooth face, Free from any worry, Because anything you worry about just drifts away from you, Effortlessly. What a relief to let everything that was holding you back now roll down off of you. Self-doubt and restrictions that maybe were placed on you, Or maybe you placed them on yourself. In recognizing these from a different angle, Things seem different. You can feel lighter, Have uplifting thoughts. Let go of judgment and be curious. Let the stress go and gently focus on your breath again, Going in and out. Just like waves coming and going. When you observe your breathing, You are training your mind to be present, And every time you make the choice to spend time practicing this, You become more self-aware. Now I'm going to do another, Shorter countdown, And I would like you to go twice as deep, Into the calm as you already are, Bottoming out in the relaxation. Ready? Three, Two, And one. Release it all. Go twice as deep now. Good. Within your life, Your goodness continues growing, And you are instilling peace and ease into all parts of your life, Allowing you to live well from such a happy and positive state of mind, Loving yourself and showing love in your relationships. Your goodness continues its goals, Its progress, Its betterment of your life, Without any need to self-deprecate, To put yourself down, But instead, You let your high confidence, Your goodness shine. In all your ways, Allowing yourself to continue happy and full of health, And inspired to live your life with passion, Heart, And love. You see your day improving, And your spirit is becoming stronger. Any stress from the workday so far is no matter to you. In this state of peace, Where your emotions are refueled, As goodness and love take over for improvement, You are restored, And on track to becoming the best version of yourself. Allow all of your muscles to completely let go. Let go and sink down. Your limbs are becoming very heavy, In total relief and comfort. Breathing deeply. Good. Perfect. Calm mind, Calm body. Peace. Fill yourself with happiness and joy, Say to yourself, I love myself, And I love to relax into this state of peace, And I allow my mind to bring its A-game, In all areas of my life. I cut the bullshit, And I live in the pursuit of greatness. Now prepare to enter back into a normal waking state, And as you do, You can take all of the peace with you, Instilled into your subconscious mind, Restoring and relieving your brain, And making you feel good all over. Now waking up, As I count you back up from one to five, One to five. Ready? One, Breathing deeply, Waking up, And taking a nice stretch. Two, Waking up more and more, And taking all the relaxation with you. Three, You can begin to open your eyes, And awaken into your day. Four, You feel good about yourself, Excited about your life and work, As you integrate more and more theta relaxation into your life. Five, Open your eyes, And wake up, And feel awake and aware, Fully relaxed and ready to live your day, And the next time you seek a response to, For example, A stressful moment at work, Or an overwhelming workload, You can look to your inner strength, And re-establish your peace, So that the once seemingly stressful condition no longer disrupts your life so drastically. Appreciate yourself, And the precious time you spent on mindful self-care. And until your next Vyka session, Love yourself, Chill out, And be at total peace, In your workplace and lifestyle.