Thank you for taking this time for yourself.
This is a meditation ideal for the middle of your work day.
Maybe you just need a break,
Maybe you're on your lunch break,
Maybe something happened that caused you to feel some anxiety,
Some stress or overwhelm and you're here to just reset and hit that pause button.
So I would like to first acknowledge you for recognizing that in yourself and taking this time for you.
Many people will not do that but you are here for yourself and it is going to set you up for success for the remainder of your day and know that you may always come back to this meditation whether you've had that stressful experience or you simply are just taking that midday work break and you want to hit the reset button.
It's a beautiful place to be as you go throughout your day.
So let's take a moment here as we start to set ourselves up.
Make sure you're in a comfortable position whether you're sitting in a chair,
You're sitting on a floor,
You're going for a walk.
This is also a beautiful meditation if you just want to go outside and get some fresh air and walk around outside.
So just reset yourself.
Start by focusing on your breath.
If you can put your hand over your heart or maybe put one hand on the belly,
One hand on your heart and as you breathe in,
Feel the rise and fall of your belly.
Feel the beating of your heart and just connect inside with yourself,
With your breath,
With your being.
Take a deep breath here,
Breathing in for four and then when we breathe out,
We're going to exhale deeply and by doing so that is going to release any energy that we might be holding on to.
So breathe in two,
Three,
Four and out.
Really loudly through the mouth,
Releasing very quickly or for a long time.
As you do that,
You're going to release any energy that you may be holding on to from your work day,
From whatever has happened so far during your day.
So what I'm going to do here is I'm going to be silent and I'm going to allow you to take the time to breathe deeply in through your nose and then exhale all of that energy out through that breath.
Even maybe bringing your hands up and throwing them down and just releasing that physical energy from within your body.
I hope you're starting to feel just a little bit better.
Let's take a moment here if you need to continue that deep breathing to release that energy,
Please pause this meditation and continue to do so.
If you're in a time crunch and you need to keep going through your day,
Know that that's okay too.
That just taking those few moments for yourself will give you so much value and so much grace to go through the remainder of your day today.
So as we release that energy,
Now we want to take a moment to connect back to the ease to breathe in for four,
Hold for four,
Breathe out for four,
Hold for four.
So that's what we're going to do right now just a few times.
So breathe in two,
Three,
Four,
Hold,
Breathe out,
Hold.
Breathe in,
Hold,
Breathe out,
Hold,
Breathe in,
Hold,
Breathe out,
Hold.
One more time,
Breathe in,
Hold,
Breathe out,
Hold.
Beautiful.
That is what is known as box breathing,
Four,
Four,
Four and four and know that you can come back to that breathing anytime you need to.
Thank you for taking this midday break for yourself and for joining me for this meditation today.
