2-Minute Meditation At Work With Lo Fi Beats

Come to sitting and close the eyes.

Put the feet flat on the floor and notice all the points of contact of the feet on the floor.

The toes,

The heels,

The inner and outer edges of the feet.

Notice the way the body sits in the chair,

The weight of the body through the bottom.

And notice the alignment of the shoulders over the hips.

And sitting up a little straighter in an alert and dignified posture.

Bring the attention to the breath,

The breath that's happening right now.

Watch the breath and know you are breathing.

Are you on an inhalation or an exhalation?

Can you bring the mind to this place and even when it wanders away,

Bring it back to the watcher of the breath?

Do a check-in of the emotions that are present right now.

And check-in to the thoughts that are happening right now.

And then compassionately bring the mind back to the breath,

This single breath.

Move the attention back down into the feet,

Into the gross sensation of the body itself.

And open the eyes.