Meditation: at your desk 

First minute: Sit quietly and comfortably, and lose the distractions: loosen your belt, take your shoes off, close the laptop, put your phone on silent.

Second minute: Pay attention to your breathing as you inhale slowly through your nose, filling the chest and belly. Hold for four seconds, then exhale slowly and steadily through your nose. Put your right hand on your chest and your left hand on your belly to feel the gentle flow of air.

Third minute: Inhale, then imitate the drone of a bumblebee while exhaling. Mmmmmmm. Close your eyes and feel the soft hum resonate in your head.

Fourth minute: Cross your hands over your chest, palms resting flat on your body, and feel the hum resonate in your chest.

Fifth minute: Sit silently, counting your breaths while pushing aside any thoughts that try to intrude. Count five breaths, then another, then another, until the minute is up.