Hi there,
My name is Bill,
And welcome to your 5-minute meditation.
Each 5-minute meditation is designed for people who just need a quick reset during their day,
To focus on themselves,
Take a breather,
And relax.
Work stress is a very common issue that many people face in their daily lives.
Whether it's the amount of work,
Project deadlines,
Or coworkers that just seem to make the workday impossible.
Work stresses can cause a lot of negative consequences,
Both physically and mentally.
But,
It is my hope that this 5-minute meditation,
Which you can use anytime,
Anywhere,
Will not only help you bring the focus back to you and your own self-care,
But also become a powerful tool for reducing your work stress,
And help you find a sense of peace and relaxation.
Before we begin,
Find a place where you won't be disturbed.
Once there,
Find a comfortable position,
Either lying down,
Sitting,
Or standing.
Make sure to choose a posture where you will be as comfortable as possible.
Now,
Relax your neck and shoulders.
Rest your arms by your side.
Close your eyes,
And take a slow,
Deep breath in.
Hold it for a few seconds.
Now exhale,
Releasing it slowly.
Focus on your breath as it moves in and out of your body.
Notice the sensation of breathing in your nostrils,
Chest,
And abdomen,
And how your chest rises and falls with each deep breath.
Breathing helps your body to relax,
Calms your mind,
And settles your heart.
As you continue to breathe in and out slowly,
Begin to let your thoughts drift towards whatever it is from the outside world making you feel anxious at work.
And as you do this,
Remember,
You are in your own safe space,
Where you can mindfully allow any thoughts or worries about work to come and go without any judgment.
You don't need to push them away or hold on to them.
Just observe them,
And then let them pass,
And return your attention back to you and your breathing.
Now,
Imagine a peaceful and calming scene,
Like the beach or a forest.
Then visualize yourself there.
Feel the warmth of the sun on your face,
And hear the sound of waves gently lapping the shore while you feel the cool sand beneath your feet.
Or listen to a gentle breeze rustling the leaves and the surrounding trees as you walk in blissful solitude along a familiar path.
Can you see yourself there?
Excellent.
Now,
Allow yourself to feel the tranquility of this peaceful place.
By bringing yourself to this peaceful place,
You have successfully gained power over your anxiety and stress.
Whatever used to control you before,
Is now controlled by you,
Allowing you to say the following to yourself.
I am calm and capable.
I have the strength to handle any challenge.
I will not let stress control me any longer.
And,
As often as you need,
Whenever and wherever,
Repeat these affirmations to yourself,
Silently or out loud,
Allowing them to sink into your subconscious mind,
So they can turn the harmful negative feelings into power to regain and maintain your physical and mental health.
As we begin to end this meditation,
Continue to breathe in and out slowly,
And take the next couple of minutes to simply enjoy the feelings of contentment and peace in your safe and quiet peaceful place.
Remember,
This time is for you,
And taking just a few minutes to recharge yourself is something you deserve to do for yourself,
Especially when work seems to be bringing you down.
You can and should congratulate yourself for taking care of the most important person in your life,
You,
And taking control of all your stress and not letting it ruin your happiness helps you regain your calm and your inner peace.
You deserve that.
Whoever you are,
You are amazing and worthy of being free from stress of any kind,
And you are never alone.
Have a wonderful rest of your day or night,
And I extend my well wishes of healing and of peace to you.
Until next time,
Be well.
