HeartWorks

Enjoy an Attention Restoration Meditation at least every 90 minutes at work. Give your mind a self-compassion break so that you can resume work with renewed focus. Put aside the time needed to be fully with this meditation and use earphones so that you can block out noise in your environment. After enjoying the meditation, give yourself a few moments to sit and simply “be.” Nature sounds courtesy of listeningearth.com. Image by JJ Harrison (jjharrison89@facebook.com) (Own work) [CC BY-SA 3.0 (https://creativecommons.org/licenses/by-sa/3.0)], via Wikimedia Commons

Bring mindfulness to your breathing in an affectionate way to warm up your relationship with your breath and with your body.

Appreciating things about yourself that, deep down, you like about yourself. Deep down, in the core of your being, there are some really good things about yourself that you really like - allow yourself to savor these good feelings.

Taking a moment to slow down with your anxiety and to honor the fact that you feel anxious because you care. Honoring the person who is feeling anxious.

We don't choose to have difficult emotions. They are not ours to claim. We didn't create them, we can release them, and they don't define us. We can find a little relief in the moment by choosing to not hang on to difficult emotions.

Taking a moment to savor all the good intent and actions that lead you to this moment of practicing for yourself. Allowing yourself to let yourself know that you've done a good job.

A simple exercise in dealing with difficult emotions.

Enjoy an Attention Restoration Meditation at least every 90 minutes at work. Give your mind a self-compassion break so that you can resume work with renewed focus. Put aside the time needed to be full with this meditation and use earphones so that you can block out noise in your environment. After enjoying the meditation, give yourself a few moments to sit and simply “be.” Nature sounds courtesy of listeningearth.com. Image by Mdekool (Own work) [CC BY-SA 3.0 (https://creativecommons.org/licenses/by-sa/3.0) or GFDL (http://www.gnu.org/copyleft/fdl.html)], via Wikimedia Commons

Offering gratitude to someone who has been good to you. Cultivating and savoring feelings of kindness and appreciation as a way to support your own wellbeing.

Enjoy an Attention Restoration Meditation at least every 90 minutes at work. Give your mind a self-compassion break so that you can resume work with renewed focus. Put aside the time needed to be full with this meditation and use earphones so that you can block out noise in your environment. After enjoying the meditation, give yourself a few moments to sit and simply “be.”

Enjoy an Attention Restoration Meditation at least every 90 minutes at work. Give your mind a self-compassion break so that you can resume work with renewed focus. Put aside the time needed to be full with this meditation and use earphones so that you can block out noise in your environment. After enjoying the meditation, give yourself a few moments to sit and simply “be.”

Intentionally breathing in kindness. You especially need kindness right now and you can breathe this in for yourself. Breathing out whatever you don't need right now - intentionally letting go of difficulty.

Imagining your life without a current situation that is causing you stress and anxiety. What would your life be like without this stress?

Allow your stress to flow out of your body and down into the earth to be transformed into light and ease.

Enjoy an Attention Restoration Meditation at least every 90 minutes at work. Give your mind a self-compassion break so that you can resume work with renewed focus. Put aside the time needed to be fully with this meditation and use earphones so that you can block out noise in your environment. After enjoying the meditation, give yourself a few moments to sit and simply “be.” Nature sounds and image courtesy of listeningearth.com.

Enjoy an Attention Restoration Meditation break at least every 90 minutes at work. Give your mind a self-compassion break so that you can resume work with renewed focus. Put aside the time needed to be fully with this meditation and use earphones so that you can block out noise in your environment. After enjoying the meditation, give yourself a few moments to sit and simply “be.” Nature sounds courtesy of listeningearth.com. Image by Aviceda (Own work) [CC BY-SA 3.0 (https://creativecommons.org/licenses/by-sa/3.0)], via Wikimedia Commons

Sit with yourself, be with yourself for a few minutes and offer yourself words of support and encouragement. May you thrive, may you feel peaceful, may you remember that you are a precious human being, may you feel at ease.

Often we could go throughout the day, feeling stressed, feeling anxious, tensed and we don’t even realize that we are holding on to a lot of tension on our shoulders and our neck. This will help you to bring your awareness to the shoulders and neck and to give permission to rest down.

Enjoy an Attention Restoration Meditation at least every 90 minutes at work. Give your mind a self-compassion break so that you can resume work with renewed focus. Put aside the time needed to be fully with this meditation and use earphones so that you can block out noise in your environment. After enjoying the meditation, give yourself a few moments to sit and simply “be.” Nature sounds courtesy of listeningearth.com. Photo by Bryan Rodriguez on Unsplash.

Visualizing your thoughts traveling on your inbreath and being integrated into your vast, wise, deep body. Allowing any residual thoughts to leave via your outbreath.

Allowing yourself to feel some appreciation for yourself. Things that you've done in your life have lead to you feeling this way. Allow yourself to delight in yourself and all of your good work, and then save this feeling for a time you need it in the future.

This thoughtful meditation can be used often and throughout the year to re-enforce our gratitude muscles

This is a guided practice on awareness of gratitude, to calm the body and relax

A short exercise on how to deal with sadness.

Enjoy an Attention Restoration Meditation at least every 90 minutes at work. Give your mind a self-compassion break so that you can resume work with renewed focus. Put aside the time needed to be fully with this meditation and use earphones so that you can block out noise in your environment. After enjoying the meditation, give yourself a few moments to sit and simply “be.” Nature sounds and image courtesy of listeningearth.com.

When we're feeling great, when our own cup is full of feelings of wellbeing, we can make ourselves even happier by offering those feelings of kindness and wellbeing out to other people.

Noticing the gentle rhythm of your breathing, the way your body is sweetly rocked by the breath like a child being rocked in their parent's arms. Allowing your body to be caressed by the breath.

When we bring our kind awareness to our head, our heart and our belly, we can tune in to what's going on in our body, calm ourselves, and tap into the wisdom in our body.

We need to take care of ourselves so that we can take care of the people and tasks in our daily life. Take a few moments to connect with yourself and to remind yourself that you are worthy of your own care and concern and the reason you feel stressed is because you are a deeply caring person.

Spending some time bringing awareness to the life-giving energy of the breath. Practicing some gratitude for this old friend.

Enjoy an Attention Restoration Meditation at least every 90 minutes at work. Give your mind a self-compassion break so that you can resume work with renewed focus. Put aside the time needed to be fully with this meditation and use earphones so that you can block out noise in your environment. After enjoying the meditation, give yourself a few moments to sit and simply “be.” Nature sounds courtesy of listeningearth.com. Image by JJ Harrison (jjharrison89@facebook.com) - Own work, CC BY 3.0, https://commons.wikimedia.org/w/index.php?curid=15717619

Bringing our kind awareness to both ourselves as the experiencer and the experience in the moment.

Resting your awareness gently on your breathing. There is nothing else to do except to notice that you are breathing. Allowing your experience to be simple and nourishing.

Giving your body permission to relax and release, even if just for a moment. Honoring this hard-working body in this practice.

Enjoy an Attention Restoration Meditation at least every 90 minutes at work. Give your mind a self-compassion break so that you can resume work with renewed focus. Put aside the time needed to be full with this meditation and use earphones so that you can block out noise in your environment. After enjoying the meditation, give yourself a few moments to sit and simply “be.”

Offering your body a little kindness and gratitude in this moment. Tending to this body that has always done its best to take care of you.

Enjoy an Attention Restoration Meditation (ARM) at least every 90 minutes at work. Give your mind a self-compassion break so that you can resume work with renewed focus. Put aside the time needed to be fully with this meditation and use earphones so that you can block out noise in your environment. After enjoying the meditation, give yourself a few moments to sit and simply “be.” Nature sounds courtesy of listeningearth.com. Image by Ralf Lotys (Sicherlich) - Own work, CC BY 3.0, https://commons.wikimedia.org/w/index.php?curid=369466. 

An exercise on how to deal with the temporary state of uncertainties.

Come home to your old friend, the breath. As you tune in to the cycle of your breathing, like waves on the ocean rising and falling, feel your mind quieten as you center your awareness.

Gifts can come from within. We don't need approval or permission from the external world to use our gifts, or to cherish them.

Spending some time with our sadness. It is a part of us, and it means we care. Sadness will leave on its own - we don't need to push it away. How is it to honor your sadness in this moment?

Enjoy an attention restoration meditation at least every 90 minutes at work. Give your mind a self-compassion break so that you can resume work with renewed focus. Put aside the time needed to be full with this meditation and use earphones so that you can block out noise in your environment. After enjoying the meditation, give yourself a few moments to sit and simply “be.” Nature sounds courtesy of listeningearth.com. Image by Aviceda (Own work) [CC BY-SA 3.0 (https://creativecommons.org/licenses/by-sa/3.0)], via Wikimedia Commons

A short, relaxation exercise using the sounds of nature.

A short meditation of listening to birds to relax and go back to our day.

A short, mindful meditation in bringing awareness to our body.

Focusing your awareness on the breath and resting with this very simple, constant body process. How is it to rest your awareness on the breath for a while?

Inner body meditation is a simple way to slow your mind's pace of thinking and settle into a healing state of physical, mental, emotional, and spiritual balance.