After you’ve taken 10 breaths, you could continue focusing exclusively on your breath for the duration of your break. Or, you could consider transitioning to a technique called “open-monitoring” meditation, sometimes referred to as a “body scan.” In open-monitoring meditation, though you continue to breathe rhythmically, you shift your focus from your breath to various parts of your body. Start at your feet and work your way up. Focus on the feeling of your toes in your shoes, your skin against a chair (or your clothes), your muscles loosening, and your heart beating. Studies show that just 7
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