Ways You Can Be More Mindful At Work

Mindfulness doesn't have to come in the form of a 30-minute mediation sequence. Focused breathing can be beneficial in any situation.
Deep and shallow breathing: While sitting in a chair, place on hand on your chest and take a deep breath into your hand. Now place the same hand at your stomach's base and take a deep breath. Focus on getting your stomach to push your hand up while your chest remains still. Repeat this for 6 to 8 breaths, then combine the chest and the belly breaths together.
Breathe out stress: Take a big, slow inhale. Hold it for 3 seconds, then, placing your top front teeth on your bottom lip, release a passive exhale. Your exhale should take at least twice as long as your inhale. At the bottom of the exhale, pause for a moment, then repeat.

Try observing, listening, and appreciating more intentionally.
Mindful observation: Choose a natural object from within your immediate environment and focus on watching it for a minute or two. Don't do anything except notice the thing you are looking at. Simply relax into a harmony foras long as your concentration allows. Allow yourself to be consumed by its presence and connect with its energy and its purpose.
Mindful listening: Select a song you've never heard before. Close your eyes and put on your headphones. Try not to get drawn into judging the music by its genre or title before it begins to play. Allow yourself to get lost in the journey of sound for the duration of the song. Explore every aspect of the track. Even if the music isn't to your liking at first, let go of your dislike and give your awareness full permission to become entwined with the track.
Mindful appreciation: Notice 5 things in your day that usually go unappreciated, and write them down by the end of the day. These things can be objects or people. The point of this exercise is to simply give thanks and appreciate the seemingly insignificant things in life - the thins that support our existence but rarely get a second thought amidst our desire for bigger and better things. Find out everything you can about these 5 things - their creation, purpose, and how they support your life.