Mindfulness Exercises To Try At Work

Mindfulness Exercises To Try At Work

Exercise 1:

As your working day comes to an end practice mindfulness. For at least 10 minutes turn off your phone, shut off the radio and simply be. Let go of any thoughts that arise, attend to your breathing. Doing so will allow you to let go of the stresses of the day so you can return home and be fully present with your family.

Exercise 2:

When you get to the office, take 10 minutes at your desk or in your car to boost your brain with a short mindfulness practice before you dive into activity. Close your eyes, relax, and sit upright. Place your full focus on your breath. Simply maintain an ongoing flow of attention on the experience of your breathing: inhale; exhale; inhale; exhale. To help your focus stay on your breathing, count silently at each exhalation. Any time you find your mind distracted, simply release the distraction by returning your focus to your breath. Most important, allow yourself to enjoy these minutes. Throughout the rest of the day, other people and competing urgencies will fight for your attention. But for these 10 minutes, your attention is all your own.

Exercise 3:

We release the most stress hormones within minutes of waking up because thinking of the day ahead triggers our fight and flight instinct and releases cortisol into our blood. We can practice mindfulness at this point. When you wake up, spend two minutes in your bed simply noticing your breath. As thoughts about the day pop into your mind, let them go and return to your breath.

Exercise 4:

1.    On your break at work while sitting, place your feet on the floor and your hands on your thighs, and close your eyes.

2.    For a moment, bring your attention down to your feet. Just notice your feet on the ground, notice how you’re sitting in the chair, notice your hands on your legs.

3.    Now find your heart beating, find your pulse somewhere in your body. Bring your mind, your attention, into your body as quickly as possible.

4.    Now place a light attention on the natural rhythm of your breath. You may start to notice, as you exhale fully, that there’s a little bit less tension. A little bit less noise.

5.    There’s not much to do when all you need to do for the next few moments is notice your feet, notice your hands, notice your heartbeat and notice your breath, landing on any one of those areas in your body is just perfect. A perfect way to take a pause.

6.    And now open your eyes and just notice what a few moments of pause can do. Our bodies are magnificent, brilliant, stabilising systems when we give our body and our mind the opportunity to balance and align.

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