A short midday meditation for a busy mind
Use this short practice after a long stretch of work, before you open the next task, or while you wait for a meeting to start. Stay seated wherever you already are.
Try a three-minute seated pause
Minute 1 — Notice a point of contact
Rest your hands on your legs or the desk. Feel the surface under your palms or the soles of your feet. Keep your eyes open if that feels more comfortable.
Minute 2 — Come back when your mind wanders
When a deadline or conversation takes over your attention, acknowledge it and return to the feeling of your hands or your feet. Repeat as often as you need.
Minute 3 — Decide how to continue
Notice the room and choose one small action to take next. That could be standing up, taking a sip of water, or opening the first document you need.
Adapt the practice to where you are
In a shared workspace, look at one spot and quietly notice your feet on the floor. If you have only a minute, stay with that point of contact until you’re ready to move on.
If you would rather listen, choose one steady sound, like a fan or traffic in the distance. Notice when your attention shifts and return to that sound.
Ask for a guided pause
In Mellow Vale, try “I have a few minutes between meetings. Guide me through a pause at my desk, with my eyes open and my feet on the floor.”
For a shared space, use headphones and lower the music if it competes with the narration in the player. Preview the meditation voice in Settings if you want a different sound next time.
