Welcome to the Mindful About Work series of meditations.
Let's start with a deep breath in and let it go.
I'm making a series of these meditations so you have many tools in your toolkit prepared for any situation at work that stresses you out.
I'm going to take another deep breath and this time I really want you to watch that breath going in and watch it going out.
Deep breath in and let it go.
I always start these meditations by saying that if stress is really getting in the way of living your life,
You might want to see a doctor.
If you are seeing a doctor,
Let her or him know about these meditations.
We're going to take another deep breath and now I want you to notice.
Where do you notice the breath?
At your nose?
As your chest rises?
As your belly expands?
Pay attention.
Deep breath in.
And let it go.
Picture yourself speaking to your boss.
Imagine you're having a face-to-face meeting with your boss.
Imagine the room that you're in.
Imagine his or her office.
The window behind,
Seeing out across the next door building.
A picture of his kids or her kids on the desk.
The chair you're sitting in.
And feel the stress.
Feel the stress in your body.
Where do you feel it?
Is it a stomach ache?
Is it in your chest?
Is it a headache?
Now imagine your best friend comes in and sits down next to you.
And just covers your hand with hers or his.
So cover your left hand with your right hand.
And give yourself a little rub.
Or pat your hand a little bit.
Imagine your best friend in there helping you to calm down.
Now deep breath in.
And let it go.
We're going to practice this again.
We're going to practice comforting ourselves as if our best friend were comforting us.
So imagine you're in a meeting with your boss,
This time it's on Zoom.
You see your boss,
You see the background that your boss uses for meetings.
You see your computer and the keyboard.
You feel the chair that you usually sit in.
You look around the room where you're usually sitting.
And talking to the boss is so stressful.
You always get such anxiety from talking to the boss.
This time you really can imagine that your best friend is just out of the camera shot.
Sticking their hand in.
Give your hand a little rub,
A little pat.
Helping you to calm down.
Helping you to get rid of the stress.
Helping you to talk to your boss and really put forward what you know how to do.
Really showing everything that you've got.
Deep breath in.
And let it go.
You should practice this many times so that you're ready for any stressful situation at work.
And now give yourself a little hug and say,
I love me.
I so appreciate that I get my head in the game,
I'm ready to show the boss what I've got.
I'm proud of myself for gaining all the skills not only to do well at work,
In the skills that work calls for,
But also to do well at work in the skills of mindfulness and being not stressed and staying calm.
And now have a great day at work.
