7-Minute Work Meditation We are making the assumption that you are at your place of work as you use this recording.
Our goal is a 7-minute meditation that can be done in the privacy of an office,
An open cubicle,
Or even in a busy warehouse.
It only requires that you are able to be uninterrupted for about 7 minutes with a desire to release stress and engage serenity.
With this intention,
It is also our assumption that you might have access to a computer screen that you can appear to be studying while you do this,
So that if interrupted,
You may not be judged as not performing your hired function at your place of employment.
We are not condoning the idea of non-performance in your work by offering these suggestions.
Rather,
We are suggesting that a mind that is clear,
Serene,
And happy can be much more productive than one filled with stress and discomfort as a result of our daily interaction with the typical working environment.
To begin this exercise,
You will obviously need to use your personal audio listening device with a private headset.
Try to find yourself a physically comfortable position,
Either seated or standing.
If you do not normally work at a computer,
Find a job-related printed page to fix your visual attention to.
If you do work at a computer,
Open a screen that has a lot of job-relevant information where you can fix your gaze during this time.
With this arrangement,
If you are being observed,
You will be thought to be working rather than engaging in this very personal practice.
So let's get started.
You are taking seven minutes to release this day's activities and concerns.
You are taking a conscious break to engage your true self on a deeper level of awareness.
You will not forget anything.
If it's possible for you,
Close your eyes.
If not,
Look at the center of your page and allow your eyes to relax,
As if to focus on an object about ten foot behind the page.
And as you blink your eyes,
Do so slowly and with intention.
And now take a deep,
Intentional breath in.
And as you exhale,
Allow yourself to relax.
Another deep,
Full inhalation.
Exhale and relax.
Resume breathing normally.
Draw your attention to your breath.
Just an awareness of your breath.
Breathe at your normal,
Relaxed,
And comfortable rate.
Feel the air as it passes in and out of your nostrils.
Come to a focused awareness of your breathing.
Feel your breath.
Feel the air as it flows in and as it flows back out.
When the inevitable thoughts outside of your attention to your breath and my voice come into your consciousness,
Simply allow them.
Trying to push them away will only help them to persist.
From what might be described as a higher level of awareness,
Allow yourself to look at these thoughts as if they were self-contained within a bubble.
Notice them and simply release them.
Allow the bubble to simply float away from your thinking as you intentionally come back to the awareness of your breath.
Just breathe.
Put your thoughts into bubbles and allow them to just simply float away from you.
Just breathe.
From the beginning of the inhalation to the end of the relaxed and natural exhalation,
Feel the air completely.
Consider that this very breath is unfathomably more important to you than any of the thoughts that are in any of the bubbles of your consciousness.
Your breath is essential.
Your thoughts are not.
Your breath is directly connected to your true,
Essential.
All of these bubbles are not.
So release the bubbles as they come.
Welcome them,
Observe them,
And then let them float away for now.
When you are attentive with your breath,
You are with your core being,
Your true self.
Thoughts within the bubbles are nothing more than created concerns supporting the illusion of the life that you have created.
So allow these bubbles to drift away from you as you realize the simple beauty of your breathing.
The only thing that matters right now is this beautiful breath.
Allow yourself to relax and breathe.
Relax your shoulders.
Relax your stomach and your back.
Feel the air that sustains you.
Feel this essential and unappreciated gift that has come as a part of this human life experience.
Your perfect breath.
This simple act of breathing that is happening at all times in the background of your awareness is now in the foreground of your awareness for you to feel and enjoy.
Feel this breath that fuels the body and the energy that is the deepest truth of your being.
Feel the air.
And relax.
Relax in the knowing of its ever-present availability to you.
Embrace the idea of the safety of this incredible automatic function that you are constantly performing.
This is perfect.
Within the time of the next three breaths,
Gently shift your attention to your hands.
Allow yourself to feel the energy that is within your hands.
Not your hands,
But the energy within them.
They are relaxed now.
Allow yourself to feel this energy that is ever-present just within your hands.
Feel this energy.
This is your energy.
This is you,
Fueled by your breath.
This energy that comes from this breath is throughout every cell of your body at every moment in this life.
Relax.
There is nothing more than this at the beginning,
And there will be nothing more than this at the end.
This is what matters.
This is what truly is.
This is perfect,
And this is you.
You are perfect.
Breathe.
Relax.
Be.
Feel this place of being,
This place of your experience,
Of your life.
This is you.
This is the true you.
All else is the illusion which we have created.
The truth of you is within you at all times.
Know that this place is with you and within you at all times.
You can come here anytime you like.
Move your hands.
Look about.
And enjoy this day.
