Mindful Moments: 6 Easy Practices to Find Calm Throughout the Day

Let’s face it, the modern workplace can be a whirlwind. Throughout the work week, deadlines loom, emails ping incessantly, diaries fill up with meetings and the pressure to perform can feel relentless. In the midst of this constant busyness, it's easy to lose sight of ourselves and our most primary needs. Have you ever skipped lunch because you simply ‘didn’t have the time’ or worked late into the evening because that report was ‘due first thing’? The fact is, some days do call for a little ‘extra’, but it’s important not to get into the habit of letting your workload get the better of you because productivity without boundaries can lead to burnout - fast.

The problem is, how? If time is what you’re short on, then taking time for yourself might just sound like another dog in the same fight. Enter mindful moments. The solution doesn’t have to involve waking up a 5am to extend your day even further or compromising on your workday hours. It’s much simpler and more do-able that that. The concept of taking mindful moments relies on taking small, bit-sized chunks of time to be mindful, present, and check in with your physical, mental and emotional state.

According to Mental Health Foundation, 1 in 6.8 adults in the UK experience mental health problems in the workplace. Mindfulness, the practice of paying attention to the present moment without judgement, offers a powerful antidote to this stress. By incorporating simple mindful moments into your daily routine, you can cultivate greater inner peace, improve focus, and boost your overall wellbeing.

Here are some easy practices you can integrate into your workday, no matter how jam-packed your schedule may seem…

  1. The Mindful Commute

Even your journey to and from work can be an opportunity for mindfulness. Instead of zoning out on your phone, try focusing on your breath. Notice the rhythm of your inhales and exhales. If you take public transport, observe the world around you – the people, the sights, the sounds. This simple act of paying attention can help ground you in the present moment and ease you into (or out of) your workday.

  1. The Mindful Minute

Feeling overwhelmed? Take a quick mindfulness break right at your desk. Set a timer for one minute and close your eyes. Focus on your physical sensations – the feel of your feet on the floor, the chair supporting your back. Notice any tension in your shoulders or jaw and consciously relax those muscles. Take slow, deep breaths, feeling your belly rise and fall with each inhale and exhale. This short practice can do wonders for reducing stress and refocusing your mind.

  1. The Mindful Meeting

Meetings can be a breeding ground for distraction. Before the next one begins, take a few moments to centre yourself. Take a few deep breaths and set an intention for the meeting, focusing on active listening and clear communication. During the meeting, pay attention to the speaker without getting caught up in formulating your response. This mindful approach can lead to more productive and engaging meetings.

  1. The Mindful Munch

Lunchtime often becomes a time for rushed meals while catching up on emails. Instead, savour your food. Even better, do so away from your desk. Take a few moments to appreciate the colours, textures, and aromas of your meal. Chew slowly, noticing the different tastes as you eat. This mindful approach to eating can help you feel more satisfied and energised for the rest of your afternoon.

  1. The Mindful Walk

Feeling sluggish in the afternoon? Take a mindful walk during your break. Just 10 minutes will do the trick. As you walk, focus on the sensations in your body – the feel of the ground beneath your feet, the rhythm of your steps. Notice the sights, sounds, and smells around you. No matter the weather, the fresh air and sun on your skin can do wonders for your state of wellness. This mindful movement can help clear your head, boost your energy levels, and enhance creativity.

  1. The Mindful Technology Break

Constant notifications and the lure of personal emails and social media can significantly impact focus and wellbeing during working hours. Schedule regular tech-free breaks throughout your day. During these breaks, turn off your phone notifications and put your devices somewhere out of sight. You can use this time to stretch, meditate, or simply sit quietly and observe your thoughts and feelings.


Mindfulness isn't about achieving a state of perfect calmness. It's about cultivating awareness of the present moment and giving yourself opportunities throughout the day to care for your overall health. During these mindful moments, when your mind begins to wander (and it will!), gently bring your attention back to your breath or your chosen focus point. With regular practice, you'll find that these mindful moments become easier to integrate into your routine, leading to a calmer, more balanced, and more productive you.

Bonus Tip: There are many mindfulness apps available that offer guided meditations and exercises. Why not explore a few and see if any resonate with you. Even a few minutes of guided meditation can make a big difference.