Welcome to this short screen break meditation intended to give you a moment of calm,
A moment to reset your body and mind and defragment your brain after hours of information input and stimulation from screens.
This can be done at any time of the day.
Whenever you feel physical symptoms such as eye strain or a sense of being overstimulated,
Maybe you're finding it difficult to concentrate.
You could also do it at the end of the day after finishing work and before switching to another screen such as watching TV or using your phone.
So taking some time to get comfortable,
Making any last minute adjustments and noticing the comfort underneath where you are sitting or lying.
Closing your eyes and allowing your eyes a short time to rest.
Noticing the contact your body is making with the chair or bed beneath you and the specific places you feel supported by the chair or bed.
Sensing a feeling of support and also support coming from yourself.
Maybe allowing a feeling of gratitude towards yourself for taking the time to do this meditation.
Taking a deep breath in through the nose,
Holding it for a count of two and then releasing fully through the mouth.
And with that exhalation allowing the accumulated stress,
However small or large,
To be released back into the universe to be recycled.
It's just energy.
Repeating this breathing cycle a few more times in your own time.
Breathing in fully,
Feeling your chest expand,
Holding it and then releasing fully through the mouth and letting everything go.
We go through life so fast,
Sometimes we forget we have the agency to stop and be as well as the agency to go and do.
And they both have value.
So this is a little pause to remember it's okay to stop and be.
And as you let your breathing return to normal,
Let's turn your attention inward now.
Focusing on the sensation of your breath passing in through your nose.
Sensing the temperature of the air as it enters your nostrils and the root that the breath takes into your body.
You can allow the muscles in your forehead to relax,
Your cheeks,
The muscles behind the eyes.
Allow your jaw to relax.
Sensing any tension in your shoulders,
Allowing them to relax.
Allowing your chest to relax and your upper back.
Bringing your attention down to the stomach and the lower back.
Softening,
Relaxing.
Relaxing the pelvis,
Your thighs,
Your lower legs,
The toes on your right foot,
The toes on your left foot and the soles of both your feet.
Sensing the weight of your body and the feeling of gravity.
And I'm going to be silent for a few moments now to allow you to enjoy this peace and I'll be back in a moment.
Bringing your attention back to your breath if you find yourself distracted by thoughts.
Just focusing on the physical sensations.
And just slowly bringing your attention back into your body.
Wiggling your fingers and wiggling your toes as we prepare to come back into the room around you.
Preparing to open your eyes as you go back to your day.
And when you're ready in your own time,
Maybe you can have a little stretch of your head and neck.
Moving it from side to side and then opening your eyes.
And remember you can come back to this meditation whenever you need a quick defrag.
Have a lovely day.
Thank you.
