Duration: 5 minutes

Goal: To quickly cultivate a sense of peace and mindfulness in a busy office setting, focusing on the ambient sounds, the sensation of sitting in an office chair, and mindful breathing.

Introduction (1 minute):

Find a comfortable position in your office chair, where you can relax yet remain alert. If possible, close your eyes or simply lower your gaze. Begin by taking a deep breath in, filling your lungs with air, and exhaling slowly. Let this breath mark the beginning of a brief but meaningful pause in your busy day.

Office Sounds (1 minute):

Turn your attention to the sounds around you in the office. Listen to the rhythm of keyboards typing, distant conversations, or the gentle hum of electronic devices. Rather than considering these sounds as distractions, let them be a natural part of your environment. Notice them without judgment, allowing them to ground you in the reality of your workplace.

Sensation of Sitting (1 minute):

Now, focus on the physical sensation of sitting in your chair. Feel the weight of your body pressing down, the texture of the chair material, and the support it provides. If you notice any tension in your body, acknowledge it, and imagine it easing with each breath you take.

Mindful Breathing (1 minute):

Shift your focus to your breathing. Observe the air moving in and out of your nostrils, or the rise and fall of your chest. Use this as an anchor to bring you back to the present whenever your mind wanders. This mindful breathing is a simple tool to help you refocus and find calm.

Closing (1 minute):

As this short session comes to an end, start to bring your awareness back to your work environment. Take a moment to appreciate this brief period of stillness you’ve given yourself. Gently wiggle your fingers and toes, take a deep breath, and open your eyes when you’re ready.

Remember, even in the midst of a hectic day, this sense of peace and mindfulness is always accessible to you with just a few minutes of focused attention.