Duration: 10 minutes

Goal: To cultivate a sense of calm, confidence, and mental clarity in preparation for an important meeting later in the day.

Introduction (1 minute):

Begin by finding a quiet, comfortable place where you can sit undisturbed. Choose a chair that supports your back, allowing you to sit upright but relaxed. Gently close your eyes, or if you prefer, keep them softly focused on a point in front of you. Take a deep, slow breath in, filling your lungs fully, and then exhale slowly, releasing any immediate tension. Allow yourself to feel present in this moment, setting aside any thoughts about the upcoming meeting for now.

Grounding and Centering (2 minutes):

Place your feet flat on the ground, feeling the connection to the earth beneath you. Imagine roots growing from the soles of your feet, anchoring you firmly and providing stability. With each inhale, envision calmness flowing up through these roots into your body, and with each exhale, visualize any nervousness or tension leaving your body and being absorbed by the earth.

Focus on this grounding process, feeling more centered and calm with each breath. Remind yourself that you are supported and stable, both physically and emotionally.

Mindful Breathing (2 minutes):

Shift your attention to your breath. Inhale deeply through your nose, noticing the coolness of the air, and exhale slowly through your mouth, feeling a sense of release. Concentrate on the rhythm of your breathing, allowing it to become your anchor in this moment.

If your mind drifts to thoughts of the meeting, acknowledge these thoughts and then gently bring your focus back to your breath. This practice enhances your ability to stay present and maintain a clear mind.

Positive Visualization (3 minutes):

Now, gently begin to visualize the upcoming meeting. Imagine walking into the meeting room feeling confident and prepared. See yourself engaging positively with your colleagues, speaking clearly and listening attentively.

Visualize a successful outcome, focusing on the feelings of accomplishment and satisfaction. Allow these positive emotions to fill you, reinforcing your confidence and ability to handle the meeting with poise and clarity.

Reflection and Affirmation (1 minute):

Reflect on your strengths and past successes. Acknowledge your skills and experiences that have prepared you for this meeting. Affirm to yourself, either silently or aloud, positive statements such as, “I am capable,” “I am prepared,” and “I handle challenges with calmness and clarity.”

Closing (1 minute):

As this meditation comes to a close, begin to bring your awareness back to the present. Feel the chair beneath you, hear the ambient sounds around you, and take a deep, energizing breath. Gently wiggle your fingers and toes, and when you feel ready, open your eyes.

Carry this sense of calm, confidence, and clarity with you as you move through your day and into your important meeting. Remember, this state of peaceful readiness is always accessible to you, whenever you need it.