Duration: 10 minutes

Goal: To provide a quick mental reset and stress relief for office workers amidst their busy day.

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Introduction (1 minute):

• Begin by finding a comfortable seat. It can be your office chair or any quiet spot where you won’t be disturbed. Feel free to close your eyes or keep them softly focused on a point in front of you.
• Take a deep breath in, and as you exhale, let your shoulders drop away from your ears. Feel the weight of your body grounding you in this moment.

Body Scan (2 minutes):

• Start at the top of your head. Notice any tension without trying to change it. Slowly move your attention down to your forehead, eyes, cheeks, and jaw.
• Continue this journey down your body, from your neck to your shoulders, arms, and hands. Notice each part with gentle awareness.

Focused Breathing (3 minutes):

• Now, bring your attention to your breath. Notice the sensation of air entering and leaving your nostrils, or the rise and fall of your chest.
• If your mind wanders, that’s okay. Gently guide your focus back to your breath. Breathe in calm, breathe out tension.

Mindful Awareness (2 minutes):

• Observe your thoughts like clouds passing in the sky. Don’t judge or engage with them, just notice and let them float by.
• Each time you find yourself caught in a thought, gently return to observing your breath. This practice helps create space between you and your busy mind.

Gratitude and Reflection (1 minute):

• In the final minute, think of one thing you’re grateful for today. It can be as simple as this moment of pause.
• Acknowledge yourself for taking this time to reset. Remind yourself that these few minutes of peace can positively impact the rest of your day.

Closing:

• As this session comes to an end, slowly bring your awareness back to the room. Wiggle your fingers and toes, take a deep breath, and open your eyes when ready.
• Remember, this sense of calm is always accessible to you, even in the midst of a busy day.