Hello and welcome.
I'm glad you're taking a moment for yourself today.
This meditation was made with the intention of you finding a moment of stillness wherever you are.
If you're at your desk,
Rest your hands gently on your lap,
Sit comfortably.
If you're walking,
Feel the rhythm of your steps and take a deep breath in for your nose and slowly let it out for your mouth.
We'll take five minutes to reconnect with ourselves together.
So if you're sitting,
Feel the support of the chair beneath you.
Let your feet rest firmly on the ground and if you're walking,
Notice the sensations of your feet connecting with the earth for each step.
Feel a sense of anchoring and steadiness with every breath.
Take a deep breath in and notice how your body feels in this moment.
Without judgment,
Acknowledge any tension or fatigue and as you exhale,
Imagine releasing that tension like a weight off your shoulder.
Bring your attention to your body,
Starting at the top of your head.
Slowly scan down to your shoulders,
Your chest,
Your hands,
Your legs and your feet.
Notice any areas that feel tight or heavy.
Just take a moment to soften those areas with your breath and if you're walking,
Synchronize your breath with your steps.
Inhale for two steps,
Exhale for two steps.
Let the rhythm guide you into a deeper connection with yourself.
Return your attention to your mind,
What thoughts are passing through.
Take the chance to simply notice.
Are they busy,
Calm or somewhere in between?
There's no need to fix or change anything,
Just notice.
And as you breathe,
Imagine placing those thoughts on a cloud and letting them drift by.
You don't have to hold on to them,
Just observe and let go.
Now ask yourself,
How am I feeling right now?
Name the emotion if you can,
Perhaps it's calm,
Focused,
Tired or stressed.
Whatever it is,
Honor it without judgment.
Inhale thinking of calm and steadiness and exhale anything that feels heavy or overwhelming.
Finally,
Bring your focus to the rest of your day.
What's one thing you get to do right now?
Maybe it's focus,
Patience,
Energy or a moment of kindness for yourself.
It's such a small intention to carry with you.
You can slowly repeat to yourself,
I am present and steady.
I allow myself to reset and refocus.
I carry the sense of calm within me.
Let's take one final deep breath in and exhale fully.
If you're seated,
Open your eyes,
Gently wiggle your fingers and toes.
If you're walking,
Notice the world around you,
The colors,
The sounds or sensations of the air.
Carry this sense of connection with you as you return to your day.
Whenever you're ready,
Bring your attention back to the present moment.
Enjoy.
