5 Ways to Weave Mindful Moments Into Your Workday

LeeMarie Kennedy
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When it comes to being stressed out and overworked at the office, finding mindfulness at work is key for your sanity.

Have you ever looked through your sent email folder and thought to yourself, “Why didn’t I take a few deep breaths before I deployed that one?”

Maybe there wasn’t a single crumb of food at your 12 PM meeting and you returned to an overflowing inbox. We’ve all been one rogue reply away from expressing something we later regret.
 

You can still get a lot accomplished at work without losing your Zen.

 
It’s all a question of mindfulness – especially mindfulness at work.

The good news is you can still get a lot accomplished at work without losing your Zen.

Before you start hammering away on your keyboard or pulverizing this year’s stress ball, try one of these five simple, yogic ways to manage corporate burnout and keep your inner peace long after the weekend.
 
 

Here Are 5 Ways to Cultivate Mindfulness at Work:

Weave mindful moments into your workday every day – and see how much it impacts your mind-state, mood, and overall experience in the office.
 

1. Drop and Give Yourself Ten (Minutes of Meditation)

Just 10 to 20 minutes of meditation per day has been proven to reduce stress, decrease blood pressure, improve memory, critical thinking, and decision-making, and help ease anxiety and depression.

These are all essential components of a happy, productive workplace.

So, take a comfortable seat with a long, straight spine, close your eyes, adopt a mantra, or be guided by a nifty meditation app. Notice how much clearer and calmer you become immediately.
 

 
 

2. Step Outside

Who says you can’t get outside for a walk every once in a while?

Even if your office has limited access to greenery or paths, spending 15 to 30 minutes in the presence of Vitamin D is scientifically proven to improve enthusiasm and relaxation and eliminate nervousness at work.
 

3. Practice Mindfulness . . . Now

Separate from (although sometimes primed by) meditation, dabbling in the art of mindfulness – particularly mindfulness at work – is an incredible way to direct yourself back to this exact moment. And, to make the most of it.

If you close your e-mail, pick up your favorite snack, walk away from your desk, or go talk to a friend, you’re making a conscious decision to redirect your stuck energy and live in the now.

This isn’t just a concept to be practiced on your yoga mat, it’s an all-day-every-day option you get to choose.
 

4. Take an Asana Break

You don’t have to be practicing yoga to enjoy a little yoga. Want a fast and easy way to reduce stress? Find a way to invert! Take a simple Ragdoll Pose (hanging Forward Fold) to place your heart above your head and fire out a few deep breaths.

If you can find a private space to put your legs up the wall, Viparita Karani (or Legs Up the Wall Pose), is one of the best ways to counter the results of all the sitting that happens in day-to-day office life.
 

You don’t have to be practicing yoga to enjoy a little yoga.

 
Legs Up the Wall allows blood and lymphatic fluid to move toward the heart (instead of pooling at the feet). This decreases swelling, calms the nervous system, stimulates the thyroid and parathyroid glands, and even encourages sounder sleep!

Backbends are the most refreshing way to eliminate stress and empower yourself with newfound energy. A simple Bridge Pose can catalyze your whole body into action. Lie on your back and lift your hips in the air. Direct deep breaths in and out of your belly. Notice how much lighter you feel!

Practice mindfulness at work with a sneaky yoga session. Use these 5 Yoga Poses For a Mid-Day Mental Reset
 

5. Adopt a Mudra

A mudra is an energetic and symbolic seal or lock of the hands or fingers. And there’s something about adopting one (which you can easily do incognito at your desk) that shifts your mood right into the light.

Gyan Mudra, one of the most common, is practiced by touching the pointer finger to the thumb. It’s believed to increase concentration, memory, and knowledge and tap into intuition.
 

Small moments make big shifts.

 
Shuni Mudra is practiced by touching the thumb and middle finger. It’s the seal for patience – which can prove hugely helpful in stressful situations when you’re prone to act before you think. Finally, something positive to do with your middle finger in times of angst!

Annoying Coworkers? Get Focused and Calm Yourself With These 5 Mudras
 

 
 
 

Mindfulness at Work Makes a Big Difference

Small moments of mindfulness at work make big shifts in your mind-state and experience.

After all, your job is a major part of your life. It might be your true vocation or passion, vehicle for helping others, primary source of income, and/or the place where you devote the most time.

Aren’t those good enough reasons to make it somewhere you can feel Zen? Small moments make big shifts. You just need to carve out the time to move your energy.

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LeeMarie Kennedy

LeeMarie is a copywriter and content marketing specialist in Boston, Massachusetts. When she’s not meticulously wordsmithing or brainstorming, she can be found in the yoga studio teaching as a certified instructor or expanding her own practice. LeeMarie is an avid wanderer, lifestyle writer, and a coffee, cheese and comedy enthusiast.

leemariekennedy.com

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