Tue 23 July 2024
4 More Micro-Mindfulness Practices to Weave into Your Workday
In yesterday’s Management Tip of the Day, we outlined three micro-mindfulness techniques to practice throughout your workday: intentional breathing, checking in with your senses, and doing a full body scan. Here are four more techniques to try when you’re feeling overwhelmed, tense, or anxious at work.
(1) Take a “mindful minute.”
Pause whatever you’re doing, close your eyes if possible, and turn your attention to your breath for 60 seconds. Notice the natural rise and fall of your chest and the sensation of air flowing through your nostrils. If your mind gets carried away by thoughts, gently guide it back to the breath.
(2) Go for a meditative walk.
Step away from your desk and move around. Rather than scrolling through your phone or mentally rehearsing what you’ll say in your next meeting, focus on being present and experiencing the sensations of your body in motion.
(3) Pause for gratitude.
Take 30 seconds to focus on something you’re grateful for. This could be a meaningful aspect of your work, a supportive colleague, a positive experience, or a simple comfort like the warmth of your coffee.
(4) Grab a bite—and really savor it.
Resist the urge to multitask during meals. Even if you can only spare a few minutes for lunch, unplug during that time and focus on enjoying your food.
This tip is adapted from “7 Ways to Weave Mindfulness into Your Workday,” by Michael D. Watkins
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