Meditation 🧘‍♀️ for Biz Person

Simple

Meditation

(5–10 minutes)

1. Set a timer (start with 5 min). Sit upright, feet flat, or cross-legged.

2. Posture & gaze: Relax shoulders, rest hands. Eyes closed or soft gaze.

3. Breathe: Inhale through the nose ~4 seconds, exhale ~6 seconds.

4. Anchor: Focus on the feeling of breath at the nose or belly.

5. Count: Silently “in-1, out-1 … in-10, out-10,” then restart at 1.

6. Mind wanders? Notice it (“thinking”), gently return to the breath—no judgment.

7. Finish: 3 deeper breaths; set a tiny intention for the next hour.

Quick options:

• 2-minute reset (anywhere, even at a poker table): 6 rounds of inhale 4s → exhale 6–8s.

• Box breathing (calms nerves): In 4s → hold 4s → out 4s → hold 4s (4–6 cycles).

• Body scan (5 min): From toes to head, relax each area on the exhale.

Tips: shorter exhale = more calming; consistency beats length (do it daily).