Mindfulness at work: try this 2-minute hourly meditation

If you’re rushed off your feet, then you need to meditate every hour. This is a very simple exercise which only takes two minutes and it will help to take you from the “fight or flight” mode to “rest and digest”.

So, take two minutes to do some 7/1 1 deep breathing. Simply breathe in for a count of seven and exhale for a count of 11 (or as long as you can, don’t be uncomfortable). Then simply repeat.

This will allow you to check in with yourself and to increase your sense of mindfulness. At the very least, stop what you’re doing and focus on your mind and body. What’s happening right now? What are you feeling? And then combine with the breathing exercise to slow down your mind, to produce an inner sense of calm.

You can even set a task scheduler in Windows (or other task scheduling program) so that you get a pop up to remind you to stop and meditate. If you’re not in an open plan office, and it’s possible to combine the pop up with a sound, then you could use a birdsong clip or another sound that’s pleasant for you.