Hi,
My name is Kelly.
And today I'm going to show you a simple three-step process.
To be able to meditate at work.
Or really for any time that suits you.
So the first thing we'll do.
Is we'll find our seat.
I'm sitting in an office chair here in my office.
But if you have access to a cushion,
A floor mat,
Anything like that,
That is also perfectly fine.
Let's go ahead and get grounded.
In our seat.
We want to have an upright but not uptight posture.
I like to think of it as alert.
Yet aware.
So go ahead and just get grounded in your seat.
And perhaps taking a few deep breaths just to settle in.
You'll be rolling your shoulders back.
And down.
Making sure.
Your seat is comfortable.
And won't distract you from the practice.
And once we found our seat.
We're going to bring our awareness to wherever we feel the natural rhythm of our breath.
For me,
I tend to feel it most notably in the abdominal area.
With that expansion.
On the inhale and contraction on the exhale.
But you may feel it more in your lungs.
In your throat area.
Or even the warm and cool air entering and exiting your nostrils.
So we're just sitting and knowing that we're sitting.
And we're letting our body breathe naturally for us.
Just bringing our awareness to the natural rhythm of our breath.
Not trying to change or manipulate the breath.
In any way.
Breathe and know you're breathing.
And then our last step before we begin our practice.
Is to simply label any thoughts.
Feelings,
Or physical sensations as just that.
Sensation.
And once you've gently done that,
You just.
Return your awareness to the breath.
You can have your eyes closed for this practice.
Or if you prefer to have a soft gaze looking down.
About four to six feet.
In front of you.
That's okay,
Too.
I recommend.
Using the Insight timer app.
Timer for keeping track of your time.
Any timer will do.
Today,
Since I'm already on my phone recording this,
I'm going to go ahead and use my smartwatch.
So go ahead if you haven't already done so.
And find your breath.
Find your seat.
And let's begin.
Again,
We're just.
.
.
Noting.
The pressure points where we feel our body connecting.
With our seat.
Or the ground.
You may also want to.
.
.
Gently scan your body.
Starting with the feet.
Working up to the lower legs and knees.
The upper legs and thighs.
Stopping at the hips and lower back area.
Feeling that grounding.
In your seat.
Working up to the mid-back and upper back.
And up to the shoulders.
Perhaps taking note if there's any tightness.
Or tension up in the shoulder or neck area.
Very common place where we hold stress and tension,
Especially at work.
Scanning the abdominal area and chest.
Noting any sensation in the upper arms.
Elbows.
Lower arms.
Hands and palms.
And briefly scanning all 10 fingers.
Taking notes.
Of your jaw.
Cheeks,
Forehead.
Another place where we hold lots of stress and tension.
See if you can relax this area even 5% more.
Taking note of the crown of your head.
The back of your head.
And then for a moment.
Placing your awareness on your entire body as a whole.
Returning your awareness to sitting.
Knowing that you're sitting breathing.
And knowing that you're breathing.
If any thoughts or feelings distract us.
We want to simply label them as just that.
Without judgment.
Almost.
Like a feather lightly touching the edge of the glass.
Thank you.
We're not trying to change our thoughts.
Or stop our thoughts.
It's impossible to do anyway.
We're just noting.
With gentle awareness whenever we're distracted.
From being in the present moment.
And simply beginning again.
If your eyes are closed,
Go ahead and gently open them.
Preps.
Wiggle your fingers,
Wiggle your toes.
Do some neck rolls.
Come back to your space.
Thank you for joining me in community or sangha today.
I hope this was helpful for you and feel free to play this any time that you need that quick five or so minute break at work.
Take good care.
