Hello,
My name is Kaelin Brown of Mindful Deturing and this is a meditation intended to be done during your workday.
It can be done as a break between meetings,
Between patients or clients,
Between different tasks when you need a refresh and reset.
So take a moment to get comfortable,
Whatever that means for you.
You might adjust how you're sitting in a chair,
Perhaps uncrossing your legs,
Sitting tall.
You could softly let your eyes close or keep them gently open,
Gazing down.
You could also do this sitting on the floor,
Laying down or even standing,
Whatever is best for you.
Take a moment to notice how you're feeling right now.
Notice sensation in your body.
Notice your energy level.
Notice thoughts in your mind.
Notice any emotions that may be present.
There is no right or wrong.
Whatever you're feeling right now is valid.
If you would like,
You could take a mudra.
A mudra is a hand position.
It's the Sanskrit term for seal and it helps us seal in or move energy in different ways.
So I invite you to take dvivmukha mudra.
Bring the palms facing up with the fingers spread.
Bring the tips of the pinky and ring fingers to touch.
The other fingers spread apart and the palms stay up.
Let your hands,
The backs of your hands gently rest in your lap.
Dvivmukha mudra is intended to be deeply relaxing,
Helping to reduce stress,
Anxiety,
Blood pressure and ease insomnia.
It helps activate the relaxation response.
However everyone is different.
So if this position with the hands isn't comfortable or it changes energy in a way that doesn't feel good for you right now,
Feel free to release the mudra at any time.
I invite you now to notice your breath.
No need to change it but just bring awareness to each inhale and each exhale.
I invite you to imagine as you're inhaling that you're bringing in fresh energy,
Fresh light,
Self-compassion and with each exhale release what is no longer serving you.
Noticing any sense of overwhelm,
Feeling stuck,
Tense,
Stressed,
Letting that go.
You might make your breath a little more intentional now,
Perhaps lengthening it a little bit.
Breathing in through your nose as you breathe in fresh energy and exhale through your mouth with a sigh as you release what is no longer serving you.
You might imagine the fresh energy as a particular color or temperature filling your body on the inhales and with your exhales you're dissolving any tension,
Anything that is stuck,
Letting that dissolve,
Letting it melt away.
You might imagine stress and tension melting down your shoulder blades as they soften.
If any thoughts come up or feel stuck around something happening at work,
Perhaps an interaction with a customer or a client or a patient or a supervisor.
Can you bring awareness to it,
Notice how you feel,
But try not to get attached,
Try not to overanalyze,
But at the same time try not to push it away or ignore it.
Be present with whatever is going on around interactions with people or work tasks or meetings,
But knowing that you can let them come and go like clouds in the sky.
This moment will pass,
This feeling will pass,
But it is real in this moment so don't invalidate your feelings,
Bring mindfulness to whatever is going on and hold yourself kindly,
Gently through the experience.
So I invite you now to release the mudra if you're still holding it and perhaps bring one or both hands over your heart,
Giving yourself gentle self-soothing touch,
Reminding yourself of your strength,
Of your resilience,
Giving yourself the love and compassion that you need for the rest of your day.
And when you are ready,
Slowly bring your hands back down to your lap,
If your eyes were closed,
Slowly blinking them open,
Perhaps taking one last deep inhale and one last exhale through the mouth,
Biggest sigh yet,
Letting go any last worries,
Last tension,
Letting it all melt away.
As you continue on with your day,
Feeling rejuvenated and refreshed.
