In short: sit upright, feel your feet, take three slow breaths, and finish with one kind wish. Three minutes, eyes open or closed, nobody needs to notice. It comes from the Buddha's teaching to know your body "whatever posture their body is in" (MN 10).
- 🪑 Sit upright. Feet flat. Hands resting.
- 👣 Feet: feel them on the floor for 3 breaths.
- 〰 Breathe: out a little longer than in, 6 times.
- ♡ Wish: "May the people I work with be well."
- ✦ Return to work, one task at a time.
Guided 1-minute version · Focus tips · The Buddha on work
Questions people ask
Can I meditate at my desk?
Yes. Sit upright, feel your feet, follow three slow breaths and finish with one kind wish. The Buddha taught knowing your posture 'whatever posture their body is in' (MN 10).