Hi,
I'm Kelly.
And today,
I want to walk you through a simple three-step process to meditate at work.
Or any time that's convenient for you.
Let's go ahead.
And find our seat.
This can be in your office chair.
Bit of a cushion.
Or a floor mat is available to you.
It's perfectly fine as well.
Getting grounded.
Perhaps taking a few deep breaths to settle in.
We want our posture to be upright,
But not uptight.
Alert.
Yet aware.
Having alignment all the way from your hips.
To your shoulders.
And the crown of your head.
Now that we've found our seat,
I want you to find your natural breath.
Be aware of where you most feel the breath.
Is it in your abdominal area?
Perhaps your chest?
Or throat.
Or even the warm and cool air entering and exiting your nostrils.
Just letting your body breathe for you.
And using this as your anchor for our practice today.
If you prefer.
To use a physical sensation as your anchor,
Such as your feet on the floor.
Or your bottom in the chair.
That is totally fine as well.
So now that we have found our seat.
And are aware of the natural rhythm of our breath or any other anchor.
We'll now label any thoughts,
Feelings,
Or physical sensations.
Just as that without judgment.
And simply return to our anchor.
Being in the present moment.
On purpose.
Without judgment.
Let's begin.
Settling into the practice.
Sit and know you're sitting.
Breathe and know you're breathing.
Remembering that the purpose of all this is not to not have thoughts or feelings.
Or to have the right thoughts or the right feelings.
But just to see whatever arises.
And letting it pass.
Without judgment.
Or combination.
Perhaps you've already had a busy day at work.
And there still is so much to do on your task list.
Remind yourself the task list will still be there after this practice is complete.
This is your time.
To feel more grounded.
Or centered.
And take care of yourself.
Because you truly deserve it.
The moment you realize that you've been distracted by thought.
Feeling,
Or physical sensation.
It's called the magic moment.
Magic.
Because we have become aware.
That our mind is no longer our own.
And that we're off into some other place.
Either worrying about the future.
Ruminating about the past.
They're simply getting wrapped up in a storyline that doesn't exist in reality.
Every moment.
Is now.
So be here now.
If it helps to count your breaths.
One on the inhale.
Two on the exhale.
Up to a count of 10.
Go ahead and do that.
There are no rules to this meditation.
The bell will sound shortly.
And this recording will conclude.
I wish you peace and productivity for the rest of your work day.
