Did you know we spend nearly HALF of our time worrying about things in our past or future? That’s crazy! This endless mind-wandering can lead to a lot of unhappiness, affecting our productivity and quality of work.
One way you can combat those negative effects is through the practice of mindfulness. Here are some exercises I do right at my desk when I’m feeling overwhelmed at work. And the best part is, they can be done in just a few minutes!
- Mindfully drink coffee: Take a cup of coffee and try to purposefully slow down and savor each sip. As you’re doing this, make an effort to focus on each of your five senses in relation to the cup of coffee. For instance you can take a sip and hone in on the taste or the temperature of the liquid as it travels from the front of your mouth down your throat. This can be done with any food or drink and is a great way to clear your mind.
- Mindful breathing: For this exercise you need to simply breathe. Take extended exhales and inhales and focus your attention on the breath as it enters and exits your body. As your mind naturally starts to wander, all you have to do is gently bring your attention back to your breathing.
- Mindful reflection: At the end of each day, spend 5 to 10 minutes thinking about what you have achieved as a result of your hard work today. Close your reflection by thinking about what you need to do tomorrow when you get back to work. Doing this can add closure to a hard day of work and allow you to be more present in the evening when you are spending time with loved ones.
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