Mindfulness at Work: Small Pauses, Real Focus

Workdays can be dense. Mindfulness at work isn't about long meditation - it's about small pauses that keep you grounded and focused.

The 60-second reset between tasks

• Exhale longer than you inhale for 3 cycles.
• Relax your jaw and shoulders.
• Name one thing you're about to do, clearly.

This resets your attention without losing momentum.

A meeting preparation ritual (2 minutes)

1. Sit tall, feet on the floor.
2. Inhale 4, exhale 6 for five cycles.
3. Ask: "What matters most in this meeting?"

After a stressful moment

Use a quick grounding cue: feel the texture of your desk, the weight of your hands, or the air on your skin. The body is the fastest anchor.

Protect your focus

• Silence notifications for a 25-minute block.
• Take one full breath before replying to any message.
• Close one loop before opening the next.

Make it realistic

Mindfulness at work is about kindness to your attention. If you want a guided option, try guided breathing or grounding.