Work Reset Meditation . Elsa Bustamante . wav

This is a 10-minute work reset meditation that encourages you to step away from your workspace. It starts with stretching your arms overhead and then focuses on deep breathing and body relaxation. The meditation emphasizes being present in the moment and returning attention to the breath when the mind wanders. It concludes by bringing awareness back to the room and ending with stretching and shaking out the body. The meditation aims to help you feel solid and stable before continuing with your day. Welcome to this 10-minute Work Reset Meditation. Let's begin by closing your laptop and putting your phone on silent. And if possible, step away from your workspace. Let's keep your eyes open to begin with. And coming into an upright posture, either sitting or standing, I invite you to lift your arms overhead as you inhale through the nose, like if you were doing your first big stretch of the morning. And as you exhale through the mouth, slowly lower your arms back down to your side. Let's do it one more time together. Inhaling through the nose, lifting your arms over your head, doing a big stretch. And as you exhale through the mouth, lower your arms back down to your sides. Now allow your eyes to close, just pausing. Nothing to do, nothing to achieve, just being here in this moment. Now I invite you to start to pay attention to the fact that you are breathing. This might be the first time today that you've noticed your breath. Take a few really deep breaths, breathing in through the nose, holding at the top for three seconds. And as you exhale out, maybe sigh out through the mouth, just to allow yourself to really arise. Let's do it one more time. Taking a deep breath through the nose, holding at the top, and exhaling everything out. Resuming a natural, normal breath, I invite you to tune into your body. Let's check if you feel any tension, beginning with your forehead. Maybe if you feel any tension in the brow, let it soften, allowing the muscles around the eyes to relax. Let your jaw loosen and unlock. Allow your lips to part, your shoulders to drop. Giving away the weight of your arms to gravity, releasing any gripping or holding in the hands, allowing your fingers to soften. With each moment and each breath, just feel the weight of your body melting down into the ground. Now let's tune into the breath again, and see if you can follow the entire cycle of the breath, breathing in to the full length of the inhalation, noticing the short moment when inhalation moves to the exhalation, and then following the exhalation all the way back. Just following each breath as best as you can, working moment to moment, breath by breath. With every inhale, try to breathe deeper and deeper into the body, and with every exhale, release any lingering tension. Maybe each time, try lengthening the breath a little. And when the mind wanders, just firmly but kindly draw your attention back to the breath, back to the next inhalation and the next exhalation. Just working this way over and over. The practice is not in trying to empty the mind, but simply showing up for what's here at any given moment. Just sitting, breathing, being moment to moment. Inhale. Exhale. Right here for this inhalation. Right here for this exhalation. Inhalation. Exhalation. I invite you to bring your awareness back to the room, back to your body, feeling solid and stable. Maybe bringing the practice to an end with one more stretching of the arms out to the sides, taking a nice deep breath as you stretch, letting any yawn come out, giving your body a little shake, wiggling your fingers, shaking out your arms. And whenever you're ready, gently opening your eyes. Here you are, ready to take on the rest of the day. Thank you for doing this meditation. I hope you enjoy today's daily relaxed. Have a great day and we'll see you back here soon.