You can practice this easy meditation exercise while working at your desk. Begin by sitting up straight, hands on your thighs or desk for support. Keeping all your movements gentle and unhurried, stretch out your legs in front, and rotate your ankles, one at a time, clockwise and counter-clockwise a few times. If you can manage it, wiggle your feet or shake them out.
Then push the bottoms of your feet into the floor; release and repeat.
Next, let your arms hang at your side, close and open your fists a few times. Put your hands on the desk or top of your thighs again.
Look to your right; gently turn to look forward; look to your left; look forward. Now, look up to the ceiling; look forward; look down toward your chest; then look forward. Repeat. Lean your head to the right (ear toward shoulder), then upright, and lean to the left (ear toward shoulder). Repeat.
Now, close your eyes and begin breathing evenly in and out such as this: counts 1, 2, breathe in; counts 3, 4 breathe out; counts 1, 2, breathe in; counts 3, 4 breathe out, and continue for a minute, letting stress melt away.
A one minute guided meditation
While continuing to breathe evenly, take another minute to let your mind travel to a warm sunny meadow. Visualize yourself sitting on a blanket, quietly enjoying the sounds of a spring day – birds chirping nearby, bees buzzing in the distance, the whooshing sound of grasses brushing together in the wind.
Take a deep breath and return in your thoughts to your desk; refreshed and renewed.
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