Free

3-Minute Workday Pause

This meditation offers a brief yet powerful pause in your workday, designed to refresh your mind and body. Allow yourself to step away from the hustle and bustle, inviting calm and focus back into your day. Simply find a comfortable seated position and let this short practice guide you to a state of relaxation.

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Guidance

[0:00] Begin by sitting comfortably with your feet flat on the floor and hands resting gently on your lap. [0:15] Close your eyes if you are comfortable, or soften your gaze. [0:30] Take a deep breath in through your nose, and slowly exhale through your mouth. [0:45] With each breath, let go of any tension in your body. [1:00] Notice if your shoulders are tense or if your jaw is clenched, and gently release. [1:30] Bring your attention to your breath, noticing its natural rhythm. [2:00] If your mind wanders, gently bring it back to the sensation of your breath. [2:30] Inhale calm, and exhale stress. [2:45] As we near the end, take one more deep breath in, and slowly exhale. [3:00] Gently open your eyes, ready to return to your day with renewed energy.