Welcome to your guided meditation to reset your energy,
Let go of burnout and release workplace stress.
So if you have been feeling any amount of stress in your life or your work,
This is a great mini meditation to let go of exhaustion,
Frustration,
Emotional fatigue,
To detach and return to your center.
Let's find a comfy place in your seat where you feel centered and at ease.
Bring your shoulders up to your ears and tense,
Tense,
Tense,
Tense.
Try to bring your shoulders right up to your ears,
Tensing all the muscles around your shoulders.
Keep tensing,
Tense up your face,
Your jaw,
Your nose,
Your eyes.
Tense,
Tense,
Tense,
Tense.
And exhale,
Very slowly begin to release the tension.
So see if you can slowly,
Slowly,
Slowly,
Slowly release those shoulders all the way down.
Release through the arms and the fingertips,
The legs and the toes.
Breathe in,
We're gonna tense one more time.
Tense up to the ears,
Tense,
Tense,
Tense.
Not such a long tense and then exhale,
Let it go quickly.
Notice how that feels.
Practicing tension and release is a very effective way to let go of stress and even bring your shoulders down a little bit from the ears.
If you now feel called to kind of roll your shoulders back or move in any way to open up your body,
You can do that.
So feel free to move.
It's okay to move in meditation.
You don't have to stay completely still.
In fact,
That nonlinear moving is really great.
So we're gonna do one more movement to release stress and that's gonna be shaking out.
So just wherever you are,
If you're sitting down,
Even shake out your hands and your arms.
And if you want,
You can stand up and jump up and down.
It's up to you,
But just shake out your hands and move your hands up and down around your body.
Keep moving and maybe you notice your body heating up a little bit with this.
Shake out your body and exhale.
Let it go.
Use your hands to release that stress.
You can use those sounds.
Shoo is a great way.
I mean,
We say shoo,
Right?
When we want something to go away.
So shoo as an exhale is a great way to tell that stress,
Tell the energy to go away and go ahead and sit back down into your seat.
And take a moment to notice how you feel now.
The spine is nice and tall,
Shoulders relaxed,
Melting down your back.
Your legs,
Your hips are heavy.
Moving down into the earth.
Go ahead and take a breath from the very bottom of your spine all the way up through your midline to the top of your head.
Hold your breath for five,
Four,
Three,
Two,
One.
Exhale from the top of your spine through your midline into your tailbone.
Two more like that.
Breathe in from the tailbone into the spine,
Top of the head.
Hold five,
Four,
Three,
Two,
One.
Exhale back down.
Top of the head through the spine out through the tailbone.
One more.
Breathe in all the way to the very top of the head.
Hold five,
Four,
Three,
Two,
One.
Exhale all the way through the midline.
Follow that exhale to the very tailbone.
The end.
Totally at ease.
Letting the body surrender into stillness.
We'll practice a visualization exercise where we bring up something that's stressing us out.
We're going to bring it up like a bubble that's in front of us and we're going to put a name on it and we're going to drop it right into the earth.
So the earth is a great place to recycle stress.
We're earthing the stress.
So if there's anything at work that's been kind of eating at you or bugging you,
That's been keeping you up at night,
What we're going to do now is just bring that up into a bubble.
Bring up the first thing into a bubble.
What's the worry?
What's the fear?
See it in the bubble and notice it.
So first let's be present with it.
What is it?
Maybe it's high expectations or demands,
Financial concerns.
So just look at it clearly and see if you can just take three breaths with that.
Breathing in,
Exhaling.
Let yourself feel safe in your body.
Breathe in.
Let go of that tension as you breathe out.
One more time.
Breathe in.
You don't have to hold the energy and exhale.
Let it go.
Now go ahead with your intention and drop that stressor right into the earth.
Let it go.
Release it from your energy,
Your emotional body.
Completely detach from it for now.
Take a breath and notice how you feel.
One sign that you've completed a stress cycle is that you feel a kind of emotional release.
So if you feel anything that's just a shift or a rise in emotion,
That's a sign,
A good sign that you've let go of some stress.
Hey,
Let's bring up another stressor.
What's bugging you at work?
What are you afraid of?
Is something or someone hurting you?
Just bring it up into that bubble and take three breaths and just look at it like you're neutral.
You're simply aware of it.
There's no more charge.
You're just breathing easy and you're letting yourself regulate your nervous system by bringing it into your full attention and breathing.
You're okay.
It is okay.
After that third breath,
Go ahead and drop that bubble right into the earth.
Letting go of things that are not your problem.
Letting go of extra burden and responsibility.
The feeling of being alone,
Helpless or powerless.
Letting it go from your body,
Your energy.
If you feel like you've been going and going and going,
It's okay to stop.
It's okay to rest and we'll bring up one more stressor and it can be a small stressor.
It can be anything at work and you might even notice that you start to tense up when you think about it but we're just going to breathe with it and see what it's like to find that sense of equanimity in the chaos.
When things are feeling a little crazy or out of control,
What's it like to internally focus?
To be rooted in your center.
We'll take these breaths on your own.
Center with softness.
Breathe with ease.
Fill yourself with love and compassion.
Go ahead and let that go.
Drop the bubble.
Return to yourself.
We'll do one more cleansing exercise and that's just imagining taking a beautiful warm shower from an overflowing gentle stream,
A waterfall that's warm and gentle and gentle and just cleansing your energy of toxins,
Other people's stuff,
Any kind of entanglements that have happened and it's just unraveling all of that and dropping any extra debris into the earth.
Anything where you felt stuck at work or frustrated just letting everything go.
The problems,
The issues,
Letting yourself be renewed by this beautiful waterfall and you might notice that there are places in your body that need a little bit extra cleansing so go ahead and focus on those parts that feel a little more tense and stuck where the waterfall can really stream through that part of your body and it's nice and warm so it's kind of softening everything knowing that you're safe,
Safe to let it all go.
We're going to close with an intention so what's your intention for work?
How would you like to feel?
What do you need?
What's going to be your mantra,
Your go-to mantra to keep you in a positive mindset,
Keep you motivated and aligned,
Clear,
Focused?
Now softly say this mantra,
This focus to yourself like a whisper and say it to yourself three times.
Breathe in,
Inhale,
Exhale,
Let it go.
Blessings.
Namaste.
