Mindfulness at work

Three simple steps:

1. Preparation
   • make sure it is a quiet environment
   • start of the day is easier as easier to concentrate
   • I use background meditation music such as Laraji's
   • everyone to sit comfortably and straight (no need to sit on desks etc)
   • switch off the lights
   • close your eyes
2. Meditation

Here is what to tell your audience

1. • "observe their breathing, without reacting to it" - 1mn
   • "observe your breathing: how fast, how slow, is it deep, is it calm?" - 1mn
   • "observe your breathing" - 1 mn
   • "your mind will wander, just ignore it and go back to observing your breathing" - 1mn
   • "observe"
   • "now observe how it exist the tip of your nose, observe the tip of your nose" - 1mn
   • "is it itchy, cold, warm?" - 1mn
   • "your mind will wander, just ignore it and go back to observing your breathing and the tip of your nose" - 1mn
2. Gratefulness
   • Before you open your eyes, think who you could be thankful to your friends, your family, neighbors, animals or maybe just an object?
   • (wait a couple of minutes)

Bravo, you've meditated for 10mn!!!