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6 Mindfulness Tips for Thriving—and Surviving—in the Workplace

Be. Here. Now.

Be. Here. Now.

Focus on your breath. Give your full Attention to the task. Avoid multi-tasking and loosing focus.

Take Regular Mindful Coffee Breaks

With deep breaths notice your surroundings. Then notice how you feel. Let your thoughts come and go without judgement. Be aware of the cup in your hand, its warmth, the aroma and taste.

Use Mindful Post-Its

Write on each a daily affirmation or reminder; for example, Today I will…consciously pause and consider before I respond. Place prominently on your desk.

Have a Pre-Meeting Mindful Stretch

Stand straight, feet hip-distance apart. Lift your hands, palms facing forward and open your chest. With deep breaths be aware of your open-body posture and the sensation of fully stretching.

Be a Mindful Listener

Really listen to what is being said. Give your full Attention in the moment and listen for the “song beneath the words”.

Keep a Gratitude Journal

Simply write down three things daily that make you feel grateful. Gratitude precedes happiness and each time you make an entry remember to focus on the breath.

Paul Mudd is the author of ‘Uncovering Mindfulness: In Search Of A Life More Meaningful’ available on Amazon and; the ‘Coffee & A Cup of Mindfulness’ and the ‘Mindful Hacks For Mindful Living & Mindful Working’ series. He works with business leaders, organisations and individuals in support of change, leadership excellence and introducing Mindfulness. He can be contacted at [email protected] and you can follow the continuing journey uncovering Mindfulness on Twitter @TheMindfulBook and at @Paul_Mudd

Originally published at

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