Workday Meditation: Centering For Embodied Leadership

It’s easy to feel ungrounded and off-kilter during the workday. This guided practice helps you regain your center. Getting recentered in your body is a fundamental embodiment technique. It is especially helpful if you are working on embodied leadership.
Background music used under Creative Commons CC BY-SA 3.0; “Otjánbird Part II” by Spheriá.

Transcript

Let's get centered.

So either standing or sitting,

Eyes open or closed,

Find some vertical length in your spine.

How much space is there when you really get extended and tall?

Go ahead and bobble your head a little bit.

Now bring the crown of your head to level and your chin to level.

From here,

Relax downward to align with gravity.

And we're going to explore our body using a series of horizontal bands.

And we're going to ask ourselves,

You know,

Where am I holding tension?

Where do I feel nothing?

Where do I feel relaxed?

So starting at your forehead and the back of your head as the first band,

Just notice what you feel or don't feel there.

Up to the eyes and the back of your head,

Your jaw and mouth and the back of your head there.

A band along your neck,

Your shoulders,

The tops of your arms and your upper back,

The front of your chest and your upper middle back,

Your torso and your middle lower back,

Down to your pelvis and your glutes,

Across your thighs and your hamstrings,

Through your knees,

Across your calves and your shins,

And at your feet.

Again,

Find some vertical length in your spine.

And how much space is there from your feet all the way to the crown of your head?

Now let's get centered in our width.

So let's find some right to left balance.

How is our weight distributed between the right and the left?

Can we come to center?

Now explore your depth,

Front to back,

Your future to your past.

Can you come to center in the present?

And now that we've found our center in our length,

And we've found balance in our width and our depth,

Take some deep breaths into your center.

What does it feel like in your center?

And when you feel complete,

Move on with your day.