15-Minute Audio Meditation for Marketers

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Need a breather, fellow marketers? You’ve come to the right place. 

During Mental Health Awareness Month and beyond, we’ve been publishing a series of professional mental health stories and resources. We’re all human, and therefore, we’re all navigating our own mental health journeys. 

Explore our collection of personal narratives from real professionals describing their mental health challenges and triumphs, as well as a list of mindfulness resources that have been valuable to me — from coloring books to YouTube yoga sessions.

One of my favorite mindfulness activities is meditation. So today, I invite you to sit back and tune into this guided meditation, crafted specifically for marketers.

Your inbox can wait. Your mental health can’t.

Welcome to Hopin’s audio meditation, crafted specifically for marketers.

Today, we’re going to take a short break from our daily tasks to clear our minds. For now, consider your responsibilities frozen in time. Work will wait for you to return.

Whether you’ve never meditated before or you do so every day, we’re happy you’ve taken a moment for yourself.

Now, take a seat somewhere comfortable: at your desk, on your couch, or even on a comfortable pillow resting on the floor.

We’re going to start with our eyes open. Take note of the room around you.  

See the light coming from the windows or a lamp. Let your ears pick up any sounds in the room, like birds chirping outside or the hum of an air conditioner. Breathe in the air slowly and see if you can pick out any particular scents, like your coffee brewing or your tea steeping. Notice how your feet feel on the ground. You are supported.

Together, we’re going to take a big inhale. And as you exhale, gently close your eyes.

Now, let’s take another deep breath in for 4 seconds, hold it for 4 seconds, and exhale for 6 seconds. Are you ready?

In, 2, 3, 4. Hold, 2, 3, 4. Out, 2, 3, 4, 5, 6.

In, 2, 3, 4. Hold, 2, 3, 4. Out, 2, 3, 4, 5, 6.

In, 2, 3, 4. Hold, 2, 3, 4. Out, 2, 3, 4, 5, 6.

In, 2, 3, 4. Hold, 2, 3, 4. Out, 2, 3, 4, 5, 6.

As your breath returns to normal, let’s do a full-body scan, starting at the top.

On your next breath out, relax all the muscles in your face. Relax your forehead and all the energy you’ve been storing in your mind. Unclench your jaw and release your tongue from the roof of your mouth. Let your lips part slightly as you breathe.

Next, relax your shoulders, releasing tension without hunching over. Notice how your back feels, and imagine the stress leaving your muscles as you relax your spine, one vertebrae at a time.

Next, move on to your arms and hands. If your hands are folded together, let them uncurl and allow them to fall to your side. Keep breathing and notice any differences as you unwind.

Next, relax your stomach. If you’ve been clenching your stomach in, allow your body to take up space. Feel the air fill your belly as you breathe deeper and deeper.

Now, let’s move down to the legs. As you breathe out, imagine them relaxing a little more, each time, until your legs feel completely loose, from hip to ankle. Take a moment with your thighs, then your knees, and your calves.

Lastly, relax your feet. Uncurl your toes and imagine the last wisps of stress leaving your body, floating in the air before vanishing into dust. You are completely still and completely relaxed.

Now that your body is at ease, take some time to breathe by yourself. Count to 10 with each full breath cycle counting as one. Once you get to 10, start over again.

If your mind wanders as you count, that’s perfectly alright. Acknowledge the thought and watch it pass like a cloud as you refocus on your breath. 

You’re doing so well. Keep going.

If you find your mind wandering to your email or Slack, that’s OK. Acknowledge the thought and let it pass. Remember, those messages will still be there when you return. They can wait a few more moments.

Now, let your mind completely relax. Don’t focus on your breath, let your mind go wherever it wants.

And coming back to the breath, let’s take a moment to check in with your body. We’ll scan our bodies again. This time, we’ll start at the bottom and imagine a bright light filling up our bodies as we move through each part.

Starting at your feet, wiggle your toes. Envision a soft glow as they move. Breathe in. Breathe out.

Next, watch the light move up your legs, slowly climbing from calves to knees to thighs. Breathe in. And breathe out.

As the light expands, it crawls up your vertebrae, straightening your spine and pushing your shoulders back gently. Breathe in. Breathe out.

The light continues upward, filling up your neck and finally reaching your face. Feel a warming sensation throughout your entire body.

Take one last deep breath in and out.

Smile softly and open your eyes.

Whenever you’re feeling overwhelmed by work, feel free to come back to this practice and meditate again. We’ll be right here.

Read more about this series, We're All Human: Mental Health Stories From Real Professionals.

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