You are at your desk.
You have a break between meetings.
We want a nervous system reset.
Place your feet firmly on the floor.
Press your back.
Against the firm surface of the chair.
And let your hips sink down.
Let your hands rest and then.
Easy and effortless way.
On the thighs.
On the arms of the chair.
Close your eyes or lower the eyelids.
And begin to deepen the breath.
Inhaling.
Exhaling.
And how it's sort of counterformed.
Two.
Hold the breath at the top.
Sip in one more.
Droplet there.
And then let go,
Exhaling,
Two.
Three.
Four.
Bye.
Again,
Inhale,
Draw the breath in,
Really filling up the lungs.
For the top one last sip of air.
And then exhale,
One,
Two.
Four.
Last one like that.
Inhale.
23.
Or at the top,
One more super bear.
Then exhale.
Feel the feet firmly on the ground.
Lift up through the spine,
Feeling the head.
Raise up.
Draw your attention.
To the space at the tip of the nostrils.
Breath of breath.
Enters the body.
Notice the slightly.
Cooler sensation as the breath comes in.
And the slightly warmer sensation as the breath goes out.
Just noticing.
Not changing the breath.
Maybe.
Beginning to notice the breath.
And the gentle rising and falling of the chest.
Maybe beginning to notice the breath.
And the gentle rising and falling of the belly.
Wherever feels most comfortable.
To focus.
Let your attention rest there.
Breathing naturally.
The mind begins to wander.
About what you have to do later.
What you just did.
Gently bringing it back to the front.
Feeling the feet on the ground.
Feeling the chair beneath you.
Relax the area around dry.
Relax the area around the jaw.
Let the tip of the tongue drop down from the roof of the mouth.
And the back of the tongue.
Hang back heavy in the throat.
Let the shoulders fall down away from the ears.
Keeping the attention on the breath.
And the sensations in the body.
Imagining for a moment.
What's going on in your workplace.
The messages,
The people.
The request.
Fades away.
Your body rests here.
In this space of calm presence.
Taking this time to calm your mind.
Calm your body.
Knowing.
That as we care for ourselves in this way.
We are able to show up.
Smarter.
Happier.
More creative.
For the next segment of our day.
But taking time for yourself.
In this way.
Is a gift.
To all those around you.
Gently drawing the attention back to the breath.
Back to the body.
It's gone off in a direction that is not what you choose.
And now drawing your attention to your heart space.
As you breathe in,
Feeling the area around your heart expand.
Drawing into it the positive energy that you are creating.
Accumulated through your practice of meditation.
Holding in your mind.
The images of your.
Colleagues,
Clients.
Or others that you'll be interacting with.
For the remainder of your day.
And sending them a wish.
That they be happy.
That they be peaceful.
Reminding yourself that they too.
Move through life.
The demands of this world pulling at them.
And sending them compassion.
And turning that compassion inwards towards yourself.
Knowing that whatever has come before and this work day.
Whatever is to come after her.
Everything is as it should be.
That you are doing the best you can at every possible moment.
And that the more and more you connect to yourself,
And rest in this space of presence.
The better you are able to serve those around you.
Begin to breathe a bit more deeply.
Bring a little bit of movement into the hands,
Rubbing the fingertips into the palm.
Perhaps drawing the hands together at heart center and rubbing the palms together.
Moving a bit more.
Through the hands.
Shifting around in the chair.
And gathering yourself.
To open your eyes.
And continue with the rest of your work today.
May you be happy.
May you be healthy.
You live with ease.
May all beings everywhere live in peace.
May they awaken and be free.
Namaste.
