Guided Visualization – Mindfulness of breathing and calming the body whilst at work on the computer

Bite Size Guided Visualizations

Here is a guided visualization exercise you can do while working on the computer to cultivate mindfulness of breathing and calming the body:

Take a few deep breaths, letting your belly expand as you inhale and relax as you exhale. Allow your shoulders to soften and your face to release any tension.

Bring your attention to the sensations of your breath. Notice the cool air moving in through your nostrils and the warm air flowing out. Feel your belly rise and fall with each inhalation and exhalation.

If your mind wanders, gently bring your focus back to your breath. There's no need to change or control your breathing, simply observe it as it is.

As you continue breathing, scan your body for any areas of tension or tightness. Imagine each exhale releasing that tension, letting your muscles relax more and more with each breath.

Your body may feel heavier and more grounded, almost as if you're sinking into your chair. Allow yourself to settle into this calm, present state.

When you're ready, slowly open your eyes and return your attention to the task at hand. Notice if you feel more centered and focused after this brief mindfulness practice.

Take a moment to pause and do this exercise whenever you need to reground yourself during your workday. The more you practice, the easier it will become to access this state of calm and presence.