meditationS exclusively designed for a busy workday
These three guided practices are designed to work within your work environment in short intervals throughout the day. You could start with just one a day, or if you prefer, you're welcome to use our suggestions below as a guide, gradually building from 1 minute a day to 10 minutes a day. Ultimately there's no right or wrong way to use these practices. It's important to experiment and try these practices at different times in your schedule to see what works best for you. Using them in sequence may provide the most effective results.
[Level 1]
1 Minute Wake Up Call™
OVERCOME FATIGUE - STRENGTHEN ENERGY LEVELS.
Give yourself 5 days to build up to 5 minutes. ie: do 1 minute on day 1, 2 minutes on day 2, 3 minutes on day 3 and so on, until you are up to 5 minutes a day. Then continue doing this practice up to 5 times a day, every day for 4 weeks. You're welcome to sit at your desk and use some comfortable ear buds/headphones. We recommend you do this practice when you first arrive at your desk in the morning, or just before heading to a meeting. Or before making a phone call or before writing an email. Also, do this practice just before you leave the office to go home.
Download your LEVEL 1 plan by clicking HERE. Click on the play button below to listen to or download your practice.
[Level 2]
3 Minute Breathing Space™
OVERCOME DISTRACTION - INCREASE FOCUS & CLARITY.
Give yourself 3 days to build up to 9 minutes. ie: do 1x3 minutes on day 1, 2x3 minutes in day 2, 3x3 minutes on day 3. Then continue doing this practice up to 3 times a day, 5 days a week for 4 weeks. You're welcome to sit at your desk, or find a small meeting room and use comfortable ear buds/headphones. We recommend you do this practice when you first arrive at your desk in the morning, during your lunch hour and just before you finish work for the day.
Download your LEVEL 1 & 2 plan by clicking HERE. Click on the play button below to listen to or download your practice.
[Level 3]
10 Mindful Minutes™
OVERCOME ADVERSITY - CALM A BUSY MIND, BUILD RESILIENCE.
Do this practice once a day, 5 days a week for 4 weeks. When you feel it is becoming part of your routine, try increasing this practice 2 times per day. You might want to find a small meeting room, or quiet place to do this practice. If possible listen without headphones. We recommend you do this practice during your lunch hour. If you build up to twice a day, do the second one at home early morning or in the evening and find a quiet place to do it.*
Download your complete LEVEL 1, 2 & 3 plan by clicking HERE. Click on the play button below to listen to or download your practice.