Need a quick moment to breathe and reset? This short, guided meditation is designed to help you pause, ground yourself, and return to the present moment with clarity and calm. Whether you're at your desk, in between tasks, or feeling overwhelmed by the pace of the day, this 7-minute meditation invites you to soften your focus, tune into your breath, and gently shift your energy.
Perfect for busy minds and full schedules, this meditation doesn't require complete silence or a special space, just a few minutes and a willingness to pause. Use it anytime you need a mindful break to reconnect with yourself and make space for ease, clarity, and intention.
Midday rest meditation
Wherever you are right now, take this moment to pause.
You don't need to change anything. Just shift your awareness inward.
If possible, close your eyes. But if that doesn't feel right, simply soften your focus and allow your attention to settle.
Notice the natural rhythm of your breath. No need to deepen it or control it. Just observe the inhale and exhale.
Let your mind catch up to this moment. Whatever has happened today, whatever still needs to be done. Set it aside for now. You are here.
Bring your attention to the way your breath moves through your body. Feel the air as it enters your nose. Move through your chest. Into your belly. And leaves again.
With each breath, imagine you're making space. Space for your mind. Space for your body. Space in your day to simply be.
As you breathe, take a scan of your body. Notice any tightness or heaviness? There's no need to force anything to change. Just acknowledge it as you breathe.
With every exhale, let go of whatever isn't useful for you right now. Pressure. Overthinking. Expectations. Let it all just drift away.
Shift your attention to the present moment. What do you need right now? More focus. A reset. A sense of ease. Whatever it is, breathe it in. Imagine your inhale, bringing in clarity, energy and steadiness. Your exhale clears away the weight of distraction, tension or anything holding you back. Breathing in energy. Clarity. Awareness.
As you breathe out. Clearing the way for more space. Let this cycle continue, letting the inhale fuel you and the exhale clear the path.
Now just sit in this stillness for a few moments. No rush, no urgency. Just a pause in the middle of your day.
Gently bring your awareness back to your surroundings. Notice the space you're in. The sounds around you. The feeling of your body in this place. Take one final deep breath in. Steady and full. And as you exhale. Grounded and clear. Opening your eyes.
You're here. You are awake. And you are ready for whatever comes next in your day.