Hello my dear one,
Welcome to this 15 minute meditation for burnout from work.
Today we're going to take some time to slow down and tend to ourselves and our needs.
If you're new here,
My name is Amber and I help people manage their stress and anxiety with mindfulness and meditation so that they can feel peaceful and present in their lives.
So as we begin today,
I invite you to take a little more care than usual maybe to find your most comfortable position today.
It's not a bad idea to grab some extra blankets or pillows,
Maybe your favorite sweatshirt or even tuck yourself into bed if you can.
And when we're feeling really exhausted or overwhelmed,
Even these little things that we can do to make ourselves more comfortable,
Even if they don't seem like much,
They can actually go a long way.
Once you've found a good position,
I invite you to close the eyes and start to bring your attention inwardly to your internal experience.
Taking a moment to feel your breath in through the nose and out through the mouth.
Again,
Inhale and this time,
Open your mouth and make a sound.
Nice job.
And when you're ready,
You can seal the lips again and let the breath flow naturally through the nose.
And you know,
Sometimes if we've had a long day or a month or year even,
Right,
This can leave a mark on us and impression in our bodies and on our energy.
And maybe we might start to feel some heaviness,
Dullness,
Even pain.
So go ahead and just take a moment to notice what's here for you.
And just starting to observe what's here in the body in a light,
Curious way.
And this practice is really all about allowing,
Not fighting,
Rather making room for what's here.
Taking your time to sense in,
Scanning through,
Just to recognize different parts of yourself.
And see if you can really let yourself be supported and held by your chair or seat.
See if you can allow just one percent more relaxation in the body as you sink into this posture.
Two percent.
Three percent.
And making any slight adjustments that might make it even more comfortable here for you.
Allowing the skin of the face and the scalp to soften.
And let the tongue relax in the mouth.
Soften the jaw.
Soften the lower belly.
Let the hands rest.
Let the feet rest.
And let your body take up as much space as it wants.
As the breath flows in and out,
Watching as it passes through the nose,
The throat,
The lungs.
Feeling the chest and stomach expand and contract like a wave.
Feeling the breath ripple through the body.
And perhaps noticing if there is a difference between having a thought about the breath in the body versus experiencing the breath in the body.
And if you notice the mind is not as focused wandering away,
Getting caught up in thoughts about things you need to do or projects that need your attention,
That's all right.
It's perfectly normal.
All you have to do is bring it right back to the breath.
And by degrees,
You may start to notice a gentle opening of the space around the heart.
Maybe the breath deepens or it becomes a little more easy as you settle into this stillness.
Or maybe not.
And just giving yourself the gift of this precious present moment.
This small break in your day.
And if you like,
Placing a hand over your heart or somewhere on your body.
Feel the warmth of your own hand.
And just take a moment to recognize your own goodness.
Your choice to be here today.
There are so many things that you could be doing right now.
I'm sure there have been things pulling at your attention.
And yet,
Even so,
You're here.
Choosing to pay attention.
To attend.
And for me,
It really is this choice to engage in the process of noticing,
Attending,
And perhaps opening that points to the possibility of peace.
For us as individuals and for our wider communities.
Thank you so much for your practice today,
My dear.
Take as much time as you need to wake up,
Move around a little.
Let some light back into the eyes.
I'd love to hear how today's practice went for you in a comment.
Have a wonderful rest of your day,
My friends.
I'll see you very soon.
