Mindful Midday Breaks: Quick Exercises for Energy and Focus
3 Quick Mindful Midday Breaks
1. Take a few deep breaths. Sit up straight in your chair and close your eyes. Take a few deep breaths in through your nose and out through your mouth. Focus on the feeling of the air as it flows in and out of your lungs.
2. Stretch your body. Stand up and stretch your arms overhead, then reach down and touch your toes. Gently swing your arms back and forth and side to side.
3. Go for a walk. If you have time, take a short walk around your office or building. Pay attention to the sights, sounds, and smells around you. Notice how your body feels as you walk.
Boost Your Energy and Focus
1. Eat a healthy lunch. A healthy lunch will give you the energy you need to power through the afternoon. Choose a lunch that includes plenty of fruits, vegetables, and whole grains.
2. Get some sunlight. Spending time in the sun can help boost your mood and energy levels. If you can, take a walk outside during your lunch break. If you’re stuck inside, sit by a window and let the sunlight in.
3. Drink plenty of water. Staying hydrated is important for your overall health, and it can also help you stay focused. Aim to drink at least eight glasses of water each day.
Get Back on Track After Lunch
1. Review your goals for the afternoon. Take a few minutes to review your goals for the afternoon. This will help you stay focused and motivated.
2. Break down your tasks into smaller steps. This will make them seem less daunting and more achievable.
3. Take breaks throughout the afternoon. It’s important to take breaks throughout the afternoon to avoid burnout. Get up and move around, step outside for some fresh air, or grab a cup of coffee.
4. Reward yourself for your accomplishments. When you reach your goals for the afternoon, take some time to reward yourself. This will help you stay motivated and on track.
1 Make tea or a snack for yourself Whether you enjoy tea coffee or a midday snack take a few minutes to center yourself and reset While you make your drink or snack Focus on only theInhale to the count of 4 as you visualize the top edge of a box Hold your breath for a count of 4 as you go down along the right side Exhale for a count of 4 moving from right to left along 6 Mindful breathing for one minute Take a moment wherever you are to breathe consciously and mindfully It seems like it should be natural but breathing is an automatic process so to really pay attention is a different experience First lower your eyes and notice where your breath isThreeminute breathing space This quick exercise takes just three minutes to do making it realistic for those busy busy days According to Dr Vieten
its commonly used in mindfulnessbased Focus on your breathing When you have negative thoughts try to sit down take a deep breath and close your eyes Focus on your breath as it moves in and out of your body Sitting and breathing for even just a minute can help You can also try more structured mindfulness exercises such as Body scan meditationSit in a natural setting like a park or garden and do nothing Tune into one of your senses and try to Focus all your attention on noticing every small detail Its an exercise in mindfulness Hang out Grab hold of a sturdy tree branch or use a chair to help you grasp hold of your banisters as you stand beneath them1 Watch your own movie Imagine you are observing a movie and have to describe everything that is happening to someone else You have to pay
special attention and be clear so the other person can understand whats going on Thats precisely the purpose of this exercise4 Mindfulness Activities for Groups and Group Therapy Group therapy that incorporates mindfulness has shown some promising results It is as effective as cognitivebehavioral therapy CBT a staple of the clinical psychology world Kocovski Fleming Hawley Huta amp Antony 2013
5. End your day on a positive note. Before you leave work for the day, take a few minutes to reflect on what you accomplished. This will help you end the day on a positive note and get ready for tomorrow.