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✌ Mindfulness, Meditation, & Meetings!

It’s easy to get caught up in the constant rush of back-to-back meetings and endless to-do lists in a world that doesn’t seem to slow down. Have you ever considered incorporating mindfulness and meditation into your daily routine?Turn common work-day stresses into opportunities for increased focus, efficiency, and calm.

The Benefits of Mindfulness and Meditation: When we hear mindfulness or meditation, It can sometimes feel like an impossible state of calm to incorporate into our desk-life hustle.

Imagine this:


  • Stress Reduction: Regular mindfulness practice helps decrease anxiety and stress by shifting your focus away from life’s chaos.

  • Enhanced Focus: Meditation can improve your ability to concentrate, even amidst distractions—particularly useful during lengthy meetings.

  • Greater Efficiency: By fostering a clearer mind, mindfulness techniques can help you make better decisions more quickly, streamlining your work process.

Let’s explore some simple techniques that you can start using today—no need to be a Jedi Master, just remember to breathe. 😉Simple Mindfulness Exercises:

Focused Breathing

PS: Remember that we are a payroll company, and we do the payroll stuff really well and love to share suggestions, but it is not our expertise! These tips are friendly tips, and we would never attempt to give any sort of medical advice, nor should our blogs take place of ANY professional advice on these tips.

One of the most common forms of Focused breathing is called “Box Breathing” and it is a great way to effectively reduce stress and anxiety!


How to engage in (4-4-4 for 4) Box Breathing:

  • Sit upright or lay comfortably on your back, in a safe and stable location, and breathe deeply through your nose while counting to four slowly.

    • Focus on feeling the air enter your lungs.

  • Hold your breath inside while counting slowly to four.

    • Try not to clamp your mouth or nose shut.

      • Just let the air sit with you while you count to four in your head.

  • Begin to slooooooowly exhale for 4 seconds.

  • Repeat these three steps for 4 minutes or three or four cycles, or until calm returns.

⏳ Short on time? 

Try this:  Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. This can be done anywhere, anytime—before a meeting, after a phone call, or in preparation for a challenging task.



Mindful Observation

This is a great excuse for having a few fun conversation pieces on your work desk!


This practice of noticing colors, shapes, and textures, and the feelings they evoke, can help center your thoughts and ground you in the present.

How to engage in Mindful Observation:

  • Choose an object nearby and focus on observing it for a minute or two.

  • Pay attention to the color (what color is it? Is it a light-shade or a dark shade? does it remind you of anything with a similar color?).


  • Spend time thinking of the the association you have with the object (Does this object represent a special place, person, occasion, or idea?).


  • Note the texture (is it smooth, is it bumpy, fuzzy, or rough? Can you imagine the feeling of the item in your hands? Is it cool-to-the-touch?).

In times of high stress or overwhelm, this is a great grounding technique that helps remove your brain from the chaos, bringing it into a state of observation.



Host Mindful Meetings:

  • Begin with a Transitionary Moment: Start meetings with one or two minutes dedicated to keeping silence or a steady calm with some calm music. For Meetings hosted through computer, promote freedom to enter the meeting with Cameras & Mics off, to encourage everyone to ease their transition into your meeting and the agenda items. Allow everyone to settle in and focus – indicating they are ready by turning their camera, sending an emote, or a physical indicator for those engaging in in-person meetings.

  • Mindful Listening: Encourage participants to practice mindful listening during meetings. This involves fully concentrating on the speaker without planning your response while they are talking, which improves communication and collaboration.


Integrating mindfulness and meditation into your daily routine doesn’t need to result in drastic disruptions to your schedule. These small, manageable practices can significantly impact your work life, reducing stress and enhancing productivity.

It’s all about finding add-ons that work with your routine and personal preferences.


The return on investment for just a few minutes of mindfulness each day is substantial—providing clearer thoughts, improved decision-making, and a more balanced approach to your professional challenges.


Why not take a few moments after reading this post to try a focused breathing exercise? Experience first-hand how a simple act of mindfulness can refresh your day.

And remember, just breeeeeeathe.

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