Hello and thank you for taking a moment to meditate with me.
It's wonderful to have you here.
Today we're focusing on easing workplace anxiety and finding calm amid the busyness of your day.
So whether you're at your desk,
On a break or even on the go,
This practice is here to help you pause,
Breathe and reconnect with a sense of inner peace.
Allow yourself to be present with kindness and curiosity.
Let's begin.
This meditation was designed to offer you a brief refuge from the pressures of work,
To find a comfortable position.
If you're sitting at your desk,
Let your hands rest gently on your lap.
Close your eyes if that feels right.
Now take a deep breath in through your nose,
Then slowly let it out through your mouth.
Let's take a few moments to quiet the mind and soothe the body.
So take a deep breath in,
Slowly exhale.
Again,
Breathe deeply and exhale,
Releasing any tension in your shoulders and neck.
Let's take one more deep mindful breath in.
Now imagine you're in a safe,
Quiet space,
A little haven away from the clamor of your workplace.
It might be a peaceful room,
A walk outside or a calm outdoor scene.
But as you continue to breathe,
Feel the gentle rhythm of your body,
Like waves calming the shore.
With each inhale,
Invite in a sense of calm.
With each exhale,
Let go of stress and anxiety.
Now let's go ahead and place one hand over your heart and feel that steady beat reminding you that you are strong,
Capable and present in this moment.
Silently repeat to yourself,
I am grounded.
I am calm.
I have all I need right now.
I am grounded.
I am calm.
I have all I need right now.
Now try to envision any workplace worries or stress as small clouds drifting in the sky.
They're there but they don't have to control you.
Watch them pass by,
Dissolving into the distance as you focus on the soothing flow of your breath.
As you continue to breathe slowly,
Bring your attention to the sensations in your body.
Notice perhaps the stability of your feet on the ground.
A steady rise and fall of your chest.
And the calm in your mind.
With every breath,
You feel more centered and at ease.
Take a moment to affirm,
I trust my ability to handle challenges with calm and clarity.
My breath anchors me in the present moment.
Let these words fill you with reassurance and confidence.
Knowing that you can return to the state of calm whenever the pressures of the workplace arise.
Each breath is a reminder that you have the power to pause and find balance,
No matter how busy life gets.
And when you're ready,
Gently bring your awareness back to your surroundings.
Wiggle your fingers and toes and slowly open your eyes.
I do hope you carry the sense of calm with you,
Knowing that even in the midst of work,
You have a peaceful center to return to within.
Thank you for taking this time for yourself.
You are strong and you deserve moments of calm amid the busy pace of life too.
Have a beautiful day.
