Duration: 10 minutes

Goal: To ease the transition from holiday mode back to the work routine, helping to alleviate anxiety and instill a sense of calm readiness for upcoming challenges.

Introduction (1 minute):

Find a quiet, comfortable space where you won’t be disturbed during your meditation. Sit or lie down in a relaxed posture, with your hands resting gently in your lap or by your sides. Close your eyes or keep them softly focused on a point in front of you. Take a deep, slow breath in, filling your lungs with air, and exhale slowly, releasing any immediate tension or stress. Acknowledge any feelings of anxiety or restlessness as natural, and prepare to gently address them.

Mindful Breathing (2 minutes):

Focus on your breath. Inhale deeply through your nose, experiencing the sensation of air filling your lungs, and exhale slowly through your mouth. As you breathe, visualize each breath as a wave washing over you, bringing calm and washing away tension. With every exhale, let go of worries about returning to work, imagining them floating away.

Grounding in the Present (2 minutes):

Bring your attention to the physical sensations of your body. Feel the weight of your body against the chair or floor. Notice the texture of your clothes against your skin. Observe any sounds in the environment, accepting them without judgment. This grounding in the present moment helps anchor you, reducing feelings of anxiety about the future.

Gratitude Reflection (2 minutes):

Think about the recent holidays. Reflect on moments that brought you joy, comfort, or relaxation. Acknowledge these experiences with gratitude. Then, gently shift your focus to aspects of your work that you appreciate or find fulfilling. This practice helps balance anxieties with a sense of thankfulness and purpose.

Visualization for a Positive Return (2 minutes):

Imagine your first day back at work. Visualize it unfolding smoothly and positively. See yourself handling tasks with competence and calmness. Picture interactions with colleagues being friendly and productive work. This visualization technique can help create a positive mindset for your return to work.

Closing (1 minute):

Begin to bring your awareness back to your surroundings. Wiggle your fingers and toes, take a deep breath, and gently open your eyes when you’re ready. Remind yourself that you can carry this sense of calm and readiness with you as you transition back to your work routine. Remember, taking a few moments each day for mindfulness can greatly enhance your sense of well-being and preparedness.