Being mindful involves tuning in to your mind and body to notice what you’re experiencing in the moment, without interpretation or judgement. It is a technique that can be learned to relax the body and help reduce feelings of stress and anxiety.
This simple yet effective exercise is designed to help you take a mindful minute at work. The opportunity to pause, take stock of how you’re doing, and reset – ready for the rest of your day.
Begin by bringing your attention into your body.
Feel the weight of your body and where you are in space.
Push down through your feet.
Connect yourself with the floor in the present moment.
Scan up and down your body and notice any tension – from your toes to your forehead.
Take a moment to loosen the tension and relax.
Wiggle your toes, clench and release your fingers, loosen your jaw, shrug and soften your shoulders.
Be aware of your whole body – as best you can in this moment.
Now focus on your breath.
Take a slow, deep breath in for 3 counts and out for 5 counts – repeat a few times.
Notice the rhythm of your breathing – the air going in and out of your body.
Gently bring your attention back to your workstation.
Adapted from Dr Julie Highfield, ics.ac.uk