Whether you’re hopping from Zoom call to Zoom call or navigating the distractions of working from home, remote work can feel overwhelming and isolating. Next time the digital workspace leaves you feeling disconnected and scattered, why not try a guided meditation?
According to Adam Botha, it’s the perfect instrument to reduce digital fatigue so you can return to your work with a sense of calm and clarity afterwards.
Begin by giving yourself permission to pause. Bring your awareness inward. The external world can wait. Then find yourself a comfortable seat - at your desk, on the couch, or even outside - and plant your feet firmly on the ground.
Tune in to the rhythm of your breath. Inhale deeply through your nose and exhale slowly through your mouth. With each exhale, imagine stress dissolving like mist evaporating in the morning sun.
Next, try to bring your awareness to your body. Feel your feet firmly connected to the ground. Then bring your focus to your legs and spine. Allow your shoulders to drop. Release any tension they may be holding. Notice if you’re clenching your jaw or furrowing your brow. Soften your facial muscles, letting go of any residual stress with each breath.
Now, try to connect more deeply with the earth beneath you. Trust that the ground beneath you is strong. Strong enough to hold whatever you need to let go of. Stay here for a few moments. Breathing in energy. Exhaling.
Afterwards, slowly begin to bring your awareness back to your surroundings. Notice the feeling of the chair beneath you and the air around your body. When you’re ready, gently open your eyes. Let yourself return fully to this moment.
Short meditations like these create space for grounding. You gift yourself space for clarity, focus, and a deep sense of presence. You can practise this ritual whenever you need a reset. Whether it’s before a big meeting, after a long work day, or simply to reconnect with yourself amidst the digital noise — your breath, your body, and your awareness are always here for you.
You can listen to Guided meditation: Grounding in the Virtual World for the longer audio version of this mediation.
