Moment to Arrive

Do you like the idea of meetings with more focus and intention? A two-minute practice at the start of a meeting — often called a Moment to Arrive — can help everyone move into a more relaxed and cooperative mindset. Below you’ll find a few scripts to get you started.

Breath Practice

Get into a position that’s comfortable for you. You can close your eyes or leave them open and lower your gaze, whichever you prefer.

We’re just going to notice our breathing for a few inhales and exhales.

As you take an inhale, notice the air as it enters your nose and throat. Notice the rise of your chest.

As you exhale, notice your chest falling and the feeling of the air as it leaves your nose.

Keep doing this with your next few breath cycles.

If your mind wanders off to other things, perhaps to an email you need to write or errands to run after work, just gently bring it back to your breathing.

One more time – notice what you feel as you breathe in. And notice what you feel as you breathe out.

And when you’re ready, if your eyes are closed, you can open them and bring your attention back to the room.

Find Your Feet

Sitting upright, with both feet on the floor, close your eyes if that’s comfortable for you.

Take a few deep breaths. As you breathe in, notice the air as it enters your nose, your throat, and your chest.

As you breathe out, notice a growing sense of relaxation.

Now wiggle your toes and bring your attention to your feet. Notice the weight of your feet on the floor.

What sensations do you notice in your feet? Maybe a tingle or an itch. Perhaps you notice warmth or coolness.

Just take a few more breaths, focusing on those sensations.

When you’re ready, if your eyes are closed, slowly open them and return your attention to the room.

Box Breathing

Settle into a comfortable position in your chair. Close your eyes or lower you gaze, whichever is more comfortable for you.

Gently bring your attention to your breath, just breathing as you normally do for a few cycles.

This practice, known as box breathing or four-square breathing, is designed to promote relaxation and reduce stress.

Breathe in for a count of four.

Hold your breath in for a count of four.

Breathe out for a count of four.

Hold for a count of four.

Repeat this cycle for the next minute or so. If counting to four is uncomfortable, feel free to count to three.

Now return to your normal breathing rhythm for a few more cycles.

And when you are ready, open your eyes and close the practice.

Noticing Sounds

Sit comfortably, upright and stable, with feet on the floor. Either close your eyes or lower your gaze.

Bring your attention to the sensation of breathing. Maybe you notice air moving through your nose or the rise and fall of your chest.

Just place your attention wherever the sensations of breathing are most noticeable to you.

Take two more deep breaths.

Now move your attention to one of the sounds around you — any sounds that you notice.

You might pick up on the sound of cars passing by. Or maybe you notice people talking in the next room. Perhaps you’ll focus on the subtle sound of your breath.

If and when your mind starts to wander to other thoughts — the work you were doing before this meeting or maybe anticipation about the meeting itself — gently bring your attention back to the sounds in the room.

Take one more deep breath.

And when you’re ready, with an awareness of doing so, open your eyes or lift your gaze.