5-Minute Mindfulness Exercises You Can Do at Work
Busy schedule? No time to meditate for 30 minutes? Don’t worry — mindfulness doesn’t have to be long or complicated. Even five minutes of intentional awareness can help reduce stress, improve focus, and reset your emotional balance during a hectic workday. Here are quick, practical mindfulness exercises you can do right at your desk or during a break — no yoga mat required. 1. The 5-4-3-2-1 Grounding Technique When stress hits, try this simple sensory awareness trick: 5 things you can see 4 things you can touch 3 things you can hear 2 things you can smell 1 thing you can taste It brings your mind back to the present and calms racing thoughts. 2. One-Minute Breath Focus Close your eyes or soften your gaze. Inhale for 4 seconds, hold for 4 seconds, exhale for 6 seconds. Repeat for one minute. Feel your chest rise and fall. Notice the air passing through your nose. Just breathe. 3. Mindful Coffee or Tea Break Instead of scrolling your phone, focus on: ...