Focused Breathing For Meetings

The following mindfulness meditation can be practiced alone or be offered before or at the beginning of a meeting. It offers an invitation to let go of whatever is happening and bring your presence, focus and wisdom to your work. Knowing that whatever is floating through our minds in this moment will come again in the future, we imagine placing any thoughts or emotions on a shelf, so that it will be there when we return to it. This allows us to be more present and engaged with our work and collaboration.

Transcript

This practice is called focused breathing.

We will use the sensation of breath in our body as an anchor for our attention when we become distracted.

We allow for these distractions because we're human,

Treating them with kindness,

Then returning to our breath.

So if you like,

You might close your eyes or gaze softly downward.

Assume a posture of dignity,

One that supports focus but also comfort.

Back upright but relaxed,

Feet resting flat on the floor,

Hands resting in your lap or on your thighs.

Now bring your attention to the rhythm of your breathing.

Breathing takes place with very little effort on our part.

You might note where the breath is most prominent,

Sensing the rise and fall of your abdomen or your chest.

Just observe this with your mind.

In breath,

Out breath,

Rising,

Falling.

Just allow yourself to breathe naturally and observe each breath.

There are countless thoughts,

Feelings,

And sensations that draw our attention.

For this practice,

We'll imagine placing them on a shelf behind us as we're focused on our breath.

So we acknowledge these distractions,

Then gently place them on the shelf.

This brings us back to the present moment.

We can place our to-do list,

Our emails,

Our projects,

All of the demands and responsibilities of our work life and our home life on this shelf.

They'll surely be there for us when we are ready to come back to them,

Placing them on the shelf and returning to the breath.

So our practice is simply returning,

Placing whatever comes up on the shelf and returning to observe our breath as we breathe in and breathe out.

As a thought or an emotion or a sensation arises,

Just notice it,

Place it on the shelf,

And come back to the rhythm of each breath.

This mindful practice is available whenever you need it.

Your eyes can be open,

Your mind engaged as you work with your colleagues,

Your teammates,

And as the inevitable distractions of life arise today,

Remind yourself of the present moment,

The here and now.

Your breath is happening in this moment and the company and collaboration of your teammates is also happening in this moment.

Now allow your awareness to expand,

Sensing your body and the presence of others in this space.

You might set an intention to bring your full attention to these individuals,

The task of your day's work,

Using the breath to bring you back to this moment.

Now gently deepening the breath,

Lengthening the breath,

Then opening your eyes as you are ready,

Returning to this space and seeing each other once again.

Reviews

Thanks Marc. Simple and incredibly effective practice!

Good for getting prepared for a meeting. Thank you!

Marc’s words and voice are both calming and refreshing. Thank you.

So beautiful and soothing, thank you!!

Loved the suggestion of how to take it to workplace. Very doable