Welcome to your guided meditation for workplace well-being.
Take this time to find your most comfortable seated position where your feet are firmly planted on the floor.
Your upper body is nice and relaxed with your shoulders rolling down your back.
Feel your neck at ease in the back and in the front,
And your head gently moving up towards the sky with your spine nice and straight.
Your hands can be resting on your lap,
Clasped,
Or just resting with the palms facing upward.
And if you like,
You can close your eyes or keep them gently open with a soft gaze.
Take a breath,
Inhale,
And exhale,
Let it go.
When you feel yourself depleted,
Tense,
Or stressed out,
The way to begin reversing this process is to become aware of your breath and your body.
So that hack is to begin to shift your attention to your physiology,
Your body,
Your breath.
One of the simplest ways to connect to your body is to gently scan your physical body.
And you can do this by starting at your feet and scanning the bottoms of your feet,
The tops of your feet,
Your heels,
And your toes.
So simply bringing your attention to your feet.
Notice the contact,
The floor,
In your sock or your shoe,
And even wiggle your toes.
You don't have to be perfectly still and rigid,
You can move,
It's okay to move.
Then gently moving to your ankles,
Your lower legs,
The knees,
Upper legs.
All you have to focus on is your body,
The hips,
The lower back,
Mid-back,
And core of your body.
Take a nice breath into your core as you flow your awareness to your shoulders,
Your upper arms,
Elbows,
Lower arms,
Wrists,
And hands.
Just take a moment to become aware in between the fingers,
The nail beds,
The palms of your hands,
And move up to the throat,
The neck,
Jaw,
And skull.
In between the eyebrows,
Behind your eyes,
The tip of your tongue,
Your teeth,
And your nose.
Relax your eyes and your brain.
Become aware of your spine,
The bones of your body,
And the gentle movement your body makes as you breathe in and as you breathe out.
Three themes we'll focus on today is purpose,
Focus,
And balance.
Gently move your attention to your heart space and connect here in the heart,
The seat of compassion.
Compassion has been shown to activate the vagus nerve,
Which allows us to engage in the relaxation response.
So any time you start to feel stressed,
Connect your body,
Your breath,
And your heart,
Because as soon as you begin to send kindness to yourself,
You begin to relax and calm down.
Your body feels safe to come back to homeostasis,
Where it can rest and digest,
And in the heart space,
Take a moment to breathe in and to contemplate your purpose at work.
What is your intrinsic motivation to do well,
To achieve excellence,
Have integrity in your work?
What is your main purpose?
And see if you can take that purpose and put it into an I am statement in the present tense so that you already own that quality,
So that you're already living your purpose now.
And just repeat that now in your heart space three times slowly and softly so that you feel it in your body,
Your breath.
Notice what it's like to embody your purpose at work,
To know how you're contributing and making an impact in your team,
In the organization,
And in the world.
Secondly,
Let's bring our attention to focus.
What is your primary focus,
Your priority,
Utmost priority at work?
What is most important to put your energy and focus into at work?
And if you find yourself being mental,
Just drop it down to the breath and the heart.
You don't need to know the answer now.
The questions invite the response with time.
Let's breathe here.
The focus,
The priority at work.
Breathing in and breathing out.
Take a moment to see yourself focused,
On point,
On the mark at work,
Where it's a joy and a privilege to do the work that you're doing.
And lastly,
Take a moment to meditate on balance.
You could call it work-life balance.
What does that mean to you,
To have balance?
What would that look like for you to have more balance in your life now?
Notice what comes up effortlessly,
Without thinking.
Where in your life do you need more balance,
More time?
And we'll close with the intention of having balance within ourselves,
So that we can give the best of ourself.
Notice what that would feel like in your body and in your life,
To have the level of balance that would feel good to you.
We'll take a breath.
May we all have purpose.
May we all have focus.
And may we all have true balance.
May we have fulfillment and well-being,
Presence in the work we do.
Thank you.
Namaste.
