(Video) Workplace Mindfulness when Overwhelmed
Feeling overwhelmed?
Try this guided relaxation meditation for workplace mindfulness. Don’t have 4 minutes? Scroll down to the end of this post for an even quicker workplace mindfulness solution.
Audio Transcript:
Good morning or good afternoon depending on when you are listening to this recording.
You are probably at work, in front of your desk, staring at your computer.
You see your calendar filled with meetings and you wonder, “how am I going to get through all of this and still make it home at a reasonable time?”
You might be overwhelmed so I invite you to take a brief mental vacation with me where we refocus your energy and recharge your battery so that you can return to work more focused and more productive.
If possible, perhaps you can step into a quiet room, and if not, perhaps you can simply turn your chair around so you are not facing your computer.
As you sit towards the edge of your chair, uncross your legs, so that your feet are firmly planted to the ground. Feel your spine tall, but not rigid.
And…when you feel ready, begin to gently close the eyes.
Feeling one straight strong line of energy from the crown, or top of the head, all the way down to the tailbone.
Begin to deepen the breath, so as you inhale, fill the belly up. (breath slowly)
And as you exhale, bring your belly in towards the spine, almost as if you are giving yourself a hug with the abdomen. (breath slowly)
As you begin to breathe, allow yourself to settle inwards.
As you inhale, balloon the belly out. (breath slowly)
And as you exhale, bring the belly in towards the spine. (breath slowly)
Anytime the mind wanders, return to the inhale and the exhale. (breath slowly)
As you hear the sound of my voice and any sounds around you, allow yourself to move deeper and deeper into relaxation.
Yes, that’s right: As you inhale, balloon the belly out. (breath slowly)
And as you exhale, belly in towards the spine. (breath slowly)
There is nowhere to go, and nothing to do, but to simply BE.
Be here with the inhale. (breath slowly)
Be here with the exhale. (breath slowly)
As you focus on your breath, you feel your mind, as if a battery recharging so that when you return to work, you will return with more clarity and more focus.
Continuing to breathe deeply. (breath slowly)
As you inhale, balloon the belly out. (breath slowly)
And as you exhale, belly in towards the spine. (breath slowly)
Taking all of the time you need, slowly and gently begin to open the eyes.
Maybe you can get up and stretch, or take a walk to grab some water.
As you return to your desk, feel as if you went on a quick mental vacation – where you re-energized and you will return to work with more focus and more clarity.
I wish you a peaceful, purposeful and productive rest of your day.
