Welcome to this midday recharge.
This is Natalie.
For the next 10 minutes,
I'll guide you through a reset that awakens your body,
Clears your mind,
And recharges your energy so you return to your day fresh,
Light,
And focused.
Find a comfortable seat with your spine upright.
Let your hands rest softly on your thighs.
Take a deep breath in through the nose and sigh it out through the mouth.
One more time.
Inhale deeply.
Exhale completely.
Let's begin.
Start by gently rolling your shoulders up,
Back,
And down.
Slow,
Smooth circles with your shoulders,
Releasing tension.
Roll your shoulders up,
Back,
And down.
Now roll your shoulders the other way.
Roll your shoulders up,
To the front,
And down.
Smooth circles with your shoulders to the front.
Next,
Bring your chin toward your chest,
Stretching the back of your neck.
Slowly lift your head and gently tilt it to the right side so that your right ear comes a bit closer to your right shoulder,
Stretching the side of your neck.
Then,
Lift your head back to the center and gently tilt it to the left side.
Now,
Come back to the center,
Raise your arms overhead,
Stretch long,
And imagine you're literally reaching into fresh energy.
Grow an inch or two.
Sigh while you exhale and let your arms fall heavy at your sides.
Notice how just a few small movements already shift your state.
Your body feels more open,
More alive.
Now,
Let's recharge with sound.
Take a deep inhale through the nose and on the exhale gently hum.
Letting the vibration fill your chest and head.
Feel the buzz in your lips,
Your face.
Do this three times.
Inhale deeply and hum it out.
As long as you can.
As long as you can.
Again,
Inhale.
Hum softly.
And one last time.
Inhale energy and hum your exhale.
Hum.
Notice how the vibration clears heaviness,
Sharpens focus,
And leaves a calm alertness behind.
Next,
Let's refresh your senses.
The fastest way to reset in the middle of a day.
Bring gentle attention to your surroundings.
Notice three things you can hear right now.
Without any judgment,
Just noticing three things you can hear right now.
Then,
Notice two things you can feel.
Maybe your feet on the floor.
Your hands on your lap.
And again,
No judgment.
Just put attention on two things you can feel.
And lastly,
Notice one thing you can smell or imagine smelling something fresh or uplifting.
Maybe your favorite scent.
The smell of fresh grass.
Freshly baked bread.
Whatever it is.
Notice one thing you can smell or imagine smelling.
Take a breath and let this simple awareness anchor you fully in the present moment.
Close your eyes again in case you opened them and see yourself surrounded by a gentle golden light.
With every inhale this light flows into you clearing tiredness.
And with every exhale it radiates out giving you a sense of confidence and ease.
With every inhale this light flows into you.
With every exhale it radiates out.
Imagine yourself stepping back into your afternoon with this renewed energy.
Clear,
Open and fully ready.
Take one last deep breath in.
Hold it and sigh it out.
Silently repeat I am refreshed.
I am focused.
I have all the energy I need.
And when you're ready open your eyes.
Bring a gentle stretch to your body.
Step into the rest of your day recharged,
Balanced,
Alive.
Come back to this practice whenever you need a gentle midday reset.
Thank you for listening.
