Better Concentration through Mindfulness Meditation

Learn how to sit upright in a chair for meditation or meditative exercises. We guide you through choosing a chair, understanding the importance of posture, becoming aware of your seated body, and developing a comfortable and stable position to keep you relaxed and alert.

Use this exercise to enhance your experience of our exercises and meditations.

Take a few minutes for yourself to deal with stress, to de-compress or to focus before an important event.

Learn how to use your breath to relax and reduce stress in this guided exercise. Enjoy this short breathing practice whenever you have a few minutes. Frequent use of this exercise can also enhance your experience of our other exercises.

Stage 1 of learning to use your breath to improve your concentration - and your overall well-being. In Stage 1, you count your breaths: 1 in, 2 out, 3 in, 4 out, and so on... Sound simple? It's simple, but not easy. It just takes some practice.

Stage 2 of learning to use your breath to improve your concentration - and your overall well-being. In Stage 2, you count each in and out breath as 1, before going on to 2 and up to 10. Sound simple? It's still harder than Stage 1.

Stage 3 of learning to use your breath to improve your concentration - and your overall well-being. In Stage 3, you stop counting and just say the words "in" and "out" to yourself. Sounds simple? It takes more practice than you think.

In Stage 4, you progress by wordlessly focusing on your breath for longer periods of time. You can do this stage for the rest of your life.

When anxiety about performance moves beyond a healthy level, it can cause stress and become paralyzing. Whether you have stage fright, nervousness before small groups, or test anxiety, this exercise draws on psychology and meditation and uses your breath to help you find relief.

Use it just before an event or as a regular practice at any time.

When anxiety about performance moves beyond a healthy level, it can cause stress and become paralyzing. Whether you have stage fright, nervousness before small groups, or test anxiety, this exercise draws on psychology and meditation and uses your breath to help you find relief.

Use it just before an event or as a regular practice at any time.

You can also use this exercise when you no longer need as much support and instruction.

This guided meditative exercise will help you use your commute to make the shift from work life to home life. Relax, reduce stress, and leave your work behind to be more fully present with your family.

Designed for when you don't have to drive yourself, use it on the bus, train, or any public transportation.

This short guided exercise helps you make the most of your commute. Relax and reduce stress as you leave your work day behind you. Reorient yourself for how you want to be at home with family.

Designed for when you don't have to drive yourself, use it on the bus, train, or any public transportation.

Take a few minutes for yourself to deal with stress, to de-compress or to focus before an important event.

Learn how to use your breath to relax and reduce stress in this guided exercise. Enjoy this short breathing practice whenever you have a few minutes. Frequent use of this exercise can also enhance your experience of our other exercises.

Recommended reading, smartphone apps and further resources.

Here are a few closing remarks and thoughts for how to best use this course going forward.