Welcome to this meditation about work friendships.
Friendships at work are a special thing because most of us spend a lot of time at work and therefore a lot of time with people at work and therefore these people are important for ourselves and for our well-being.
The one mistake that we often make is that we think that work friendships are similar to personal friendships,
But the reality is they are not.
They follow different rules and different principles.
If we know what to look out for,
Then we find it easier to shape them.
And make them more fulfilling.
And maybe less frustrating for us too.
And this is exactly what this meditation is all about.
To begin,
Let's ground ourselves first.
So find a comfortable seat.
Or you can also lie down.
If you wish you can close your eyes.
But it's also fine to keep a soft gaze in front of you.
Let's get centered first.
So follow your breath.
Comes and goes all naturally.
Without you needing to do anything.
There's nothing to do.
There's nothing to solve.
Just be here.
Let's go a little bit deeper.
Let your attention flow to your forehead and see if there is any tension that you can let go.
Let your attention drop down to your jaws.
And scan for any tension.
That you can let go.
Further down to your shoulders.
Any tension that you can let go.
Further down to your chest.
Let any attention go.
Down to your stomach.
Feel for anything that you can let go.
And let your attention drop down into your legs too.
To scan for anything that you can let go.
And from this sensation of calm and peace,
I now invite you to.
.
.
Let the image of people at work come up.
That are important to you.
You don't need to work for that,
They will probably just come up.
Anybody who is important for you.
It can be one person.
Maximum three to not make it too complicated.
Now lean into your sense of these connections.
What do they feel like?
Just observing,
No judging.
It's their warmth.
There he is.
Is there distance?
And where do you feel the quality of these connections in your body?
Let your body resonate with what you think about these connections,
These friendships at work.
And then I invite you to have a closer look.
Where do you feel some positivity in these friendships?
Positive connections like They're smiling.
It's a sense of humor.
There is mutual appreciation.
And open up to what this does to you.
How this feels for you.
And I also invite you to look for any connections that are built on vulnerability.
Where do you feel the trust that you can open up?
Open up to the other person about your doubts.
Maybe worse.
And your fears.
And let your body resonate with that too.
What are the pleasant sensations that come up?
And use this inner wisdom to find out where do you see the urge to lean in a little bit more.
What do you feel it's good to be positive?
Or is it good to be vulnerable?
Which of your work friendships have these qualities?
And allow yourself to enjoy this sensation.
And now I invite you to take the opposite perspective and look for work friendships that are not so pleasant for you or that you feel are sometimes frustrating.
Maybe you're thinking about the same people.
Or maybe new people come up in your mind,
That's fine.
I invite you to specifically watch out for connections that are built on the sheer fact that you see each other a lot,
That you meet a lot.
And not much else.
And I also invite you to watch out for connections.
That are built on the fact that you share a lot of hardships and challenges together.
Like the annoying boss that you both have.
Or the terrible clients that you talk about incessantly.
Are the processes at work.
That are so complicated.
And allow yourself a little bit of time to reflect on.
What builds those connections,
Those friendships that you find are frustrating.
And if it's only those two things,
Then this is not uncommon.
And maybe you can allow yourself letting go of any further wishes or hopes.
And just see these work friendships as they are right now.
Without wanting them to be anything else.
Maybe you feel a little bit of frustration or even sadness.
And that's fine.
Just hold this gently.
And let it pass.
And make room for the other friendships at work.
That you have discovered that you would like to lean into a little bit more.
And imagine work friendships that prosper from the fact that you all.
.
.
A little bit more vulnerable than you would typically be.
Just a bit.
That your inner wisdom tells you.
It's worth it to open up.
And make more room for work friendships that you feel have the capacity for more positivity.
More smiling.
More joking.
More appreciation between each other.
And lean into that too.
Just explore how that makes you feel.
And also explore how that makes your body feel.
Where do you sense these positive emotions?
Let this resonance in your body be your anchor for when you meet these people next time.
And imagine how you will behave slightly differently with them.
Slightly more positive.
Show a little bit more vulnerability.
And nurture your friendship at work a little bit more.
Allow yourself to feel the positive emotions that come up right now.
Just for a little bit longer.
And then to close our practice together.
Wiggle your fingers very gently.
And also begin to move your toes.
And then take one final breath.
And on the exhale open your eyes.
I wish for you that you bring the energy that you created in this meditation to your work friendships.
To make them more fulfilling.
And pleasant for you.
All the best,
And see you next time.
