Mid-Day Stress Relief Meditation (with Music)

It’s normal to feel anxious and stressed during a workday. Let’s take seven short minutes for yourself to help refocus and get you back on track. Take a moment to find a comfortable position seated with your hands in your lap. Close your eyes, and take a deep breath in, and a deep breath out. As you exhale, let go of any tension in your body, and bring your attention to your breath.

 

 Take a few deep breaths, in through your nose, and out through your mouth. Release any tension or stress you may be feeling. Imagine that with each breath, you are breathing in calm and peaceful energy, and breathing out any negative energy or thoughts.

 

 Now, shift your focus to your breath. Take slow, deep breaths, in through your nose, and out through your nose. Count each inhale and exhale, silently to yourself, up to a count of four.

 

 As you inhale, imagine a bright, healing light filling your body. As you exhale, imagine that light spreading through your body, healing and relaxing any tense or stressed areas.

 

 Bring to mind something that brings you joy or comfort. It could be a person, a place, an activity. Visualize that thing in your mind's eye, and feel the positive emotions associated with it.

 

 Now, bring your attention to your heart center. Imagine a ball of warm, glowing light in the center of your chest. As you inhale, visualize that ball of light growing and expanding, filling your entire body with warmth and love.

 

 As you exhale, imagine any stress or negative emotions leaving your body, and being absorbed by the earth. Feel yourself becoming lighter and more relaxed with each breath.

 

 Take a few more deep breaths, in through your nose, out through your mouth. When you're ready, slowly open your eyes, and take a moment to notice how you feel. Carry this sense of calm and relaxation with you as you continue with your day.

 

 Remember that you can come back to this state of relaxation and focus at any time, simply by taking a few deep breaths and bringing your attention to the present moment. Take care of yourself, and have a peaceful rest of your day.