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A 2-minute Guided Meditation to do Before a Stressful Interaction

Sometimes I know I've got a stressful interaction coming up - one that is going to try my patience and require my self-control to stay composed.

Here is a 2-minute technique I use before hand.

You'll close your eyes and take 10 deep breaths.

On each one you're going to imagine you're drawing in calm cool grounded energy from the earth.

It's going to come up through your feet, into your legs, filling your torso, and body, up to the very top of your head.

I like to picture it as being blue but you can choose any color.

On every exhale picture your stress, impatience, and tension evaporating to make room for that calm blue healing.


Listen to a recording of this meditation right now or by downloading the free FocusMinder app for your mobile device or Windows machine.


Close your eyes. Sit up nice and tall. Relax your shoulders. Take 10 rounds of breath.

Inhale, exhale.

Inhale, exhale.

Inhale, exhale.

Inhale, exhale.

Inhale, exhale.

Inhale, exhale.

Inhale, exhale.

Inhale, exhale.

Inhale, exhale.

Inhale, exhale.


Now during the interaction if you feel yourself starting to get worked up, you can do this exercise with your eyes open.

Breathe slowly and steadily, visualize that you're inhaling that calm energy and you're exhaling to evaporate the tension.


You can download a free Beginner's Guide to Mindfulness and Meditation at Work if you are new to these techniques.

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