6-Minute Work Break: Guided Meditation

Competing demands, expectations and stress at work can easily pull us out of shape, and negatively affect our wellbeing over time. Taking regular short breaks throughout the working day is vital to counteract this, as it helps you to balance your own needs with the needs of your work.

This 6-minute meditation will support you to check in with yourself and relax/re-ground during your working day, helping you to feel clear, focussed and calm. A refreshed mindset will aid efficiency and productivity at work - so it's a win-win!

Includes a posture check, mindfulness, breath work, body scan + tension release exercise and a gentle, re-grounding end. No background music.

Transcript

Welcome to this work break meditation.

I encourage you to step away from your workstation and allow your eyes to rest just for a moment.

You can do this meditation seated or standing,

Whatever feels right for you today.

So take a moment just to make yourself feel comfortable.

Gently close your eyes and imagine a light thread from the top of your head gently pulling you up,

Straightening your spine.

Drop and relax your shoulders and plant your feet evenly on the ground.

Taking a moment of thanks to yourself for choosing to take five minutes for yourself to prioritise your well-being.

You will be more effective and more productive as a result.

So you may be noticing a few thoughts here and this is perfectly normal and perfectly okay.

Just giving yourself permission to park these thoughts just for the moment.

They will be there when you come back from this meditation and you'll be in a better place to process them then.

Bringing your attention to your breath,

Noticing the natural rise and fall of your breath.

Deepening the breath slightly,

Breathing in through your nose and out through your mouth.

Breathing in focus,

Calm and presence and breathe out any tension,

Any remaining thoughts or distraction.

Bringing your attention now to your face and any tension that you may be holding in your face.

So as you breathe in,

Noticing your jaw and breathing out and relaxing any tension in your jaw.

Continuing this pattern of relieving tension,

Releasing it out of your face from your cheekbones,

Your forehead,

Your eyes and the sockets,

Your neck,

Ears.

Revisiting your jaw and releasing just five percent more tension and allowing that to melt away as you breathe out.

Scanning other parts of your body now,

Your shoulders,

Relax your shoulders,

Your arms,

Your hands,

Your back,

Your bottom,

Legs and your feet.

Feeling clarity,

Peace and contentment wash over you as you enjoy this state of relaxation.

You deserve this moment of calm,

This time is for you.

Just going to gently bring ourselves back to the room now.

Starting to notice your surroundings,

Wiggle your fingers and your toes whenever you're ready.

Gently opening your eyes.

Thank you for joining me for this meditation.

Wishing you a wonderful rest of your day.

Reviews

That was a great relaxation practice. I was surprised and pleased at what could be accomplished in such a short time.