Hey there, welcome to Mindful at Work. I'm so glad you've carved out this moment for yourself today.

I know the workplace can feel like a constant storm of notifications, meetings, and competing priorities. Right now, in this moment, let's pause and create a little calm in the midst of that whirlwind.

Take a comfortable seat, wherever you are. Let your shoulders soften, and gently close your eyes if that feels right. Take a deep breath in through your nose, feeling the cool air drawing into your lungs, and then release it slowly through your mouth. Just like that - as if you're letting go of any tension or pressure from your morning.

Today, I want to introduce you to what I call the "Reset and Refocus" technique. Imagine your mind is like a computer with too many browser tabs open. We're going to close some of those unnecessary tabs and create mental space.

Start by taking three deliberate breaths. With each inhale, imagine drawing in clarity and focus. With each exhale, imagine releasing scattered thoughts and mental clutter. Breathe in possibility, breathe out distraction.

Now, bring your attention to your body sitting here. Feel the weight of your body supported by your chair or the ground. Notice any areas of tension - maybe in your shoulders, your jaw, your hands. With each breath, imagine those areas softening, releasing, becoming more spacious.

As thoughts arise - and they will - simply notice them. Don't judge them. Imagine each thought is like a cloud passing through a clear sky. You can observe it without getting caught in its story. Gently return your attention to your breath.

This practice isn't about perfect concentration. It's about practicing returning to the present moment, again and again. Just like you might restart a computer when it gets sluggish, this is a reset for your mind.

As you prepare to return to your day, set a clear intention. Maybe it's approaching your next task with genuine presence. Maybe it's bringing more compassion to yourself and your colleagues. Whatever feels meaningful to you.

Take one more deep breath. When you're ready, slowly open your eyes.

Thank you for practicing with me today. If this resonated, please subscribe and share Mindful at Work with someone who might need a moment of calm. See you next time.

This content was created in partnership and with the help of Artificial Intelligence AI