Duration: 7 minutes

Goal: To revitalize energy and clarity during a mid-day slump, using mindful breathing, gentle stretching, and visualization techniques to re-energize the mind and body.

Introduction (1 minute):
Find a quiet and comfortable place where you can sit or stand. Gently close your eyes or keep them softly focused in front of you. Begin by taking three deep, slow breaths. Inhale through your nose, filling your lungs completely, and exhale through your mouth, releasing all the air. With each breath, feel a wave of relaxation washing over you.

Mindful Breathing (2 minutes):
Now, focus on your natural breathing rhythm. Notice the sensation of air flowing in and out of your nostrils, the rise and fall of your chest or abdomen. If your mind wanders, gently bring your attention back to your breath. This simple act of mindfulness brings you back to the present moment, helping to clear mental fog.

Gentle Stretching (2 minutes):
Slowly open your eyes if they were closed. Stand up if you’re seated, and begin to gently stretch your body. Raise your arms overhead, stretching towards the sky, then release. Roll your shoulders back and forth a few times. Gently twist your torso from side to side, loosening any stiffness. Bend forward, reaching towards your toes, then slowly roll back up. These gentle movements help release physical tension and improve circulation.

Visualization for Energy (1 minute):
Return to a comfortable seated or standing position. Close your eyes again and visualize a bright, energizing light above you. Imagine this light entering your body from the top of your head, filling you with vitality and energy. See this light spreading to every part of your body, re-energizing and revitalizing every cell.

Closing (1 minute):
Take a final deep breath, feeling invigorated and refreshed. Gently wiggle your fingers and toes, bringing movement back to your body. Open your eyes when you’re ready, carrying this renewed sense of focus and calm with you for the rest of your day. Remember, this quick refresh is always available to you, whenever you need a burst of energy.