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20 Mindful Moments


  1. Taking a deep breath and focusing on the sensation of the breath as it enters and leaves the body.

  2. Bringing attention to the present moment through the five senses (sight, sound, touch, taste, and smell).

  3. Practicing gratitude by taking a moment to appreciate and acknowledge the things in your life that you are thankful for.

  4. Engaging in a body scan meditation, focusing on each part of the body and releasing any tension or stress.

  5. Setting an intention for the day, such as being more present or compassionate.

  6. Engaging in a short walking meditation, focusing on the sensation of each step and the surrounding environment.

  7. Practicing a random act of kindness towards a colleague or a stranger.

  8. Pausing to take a moment of silence before a meeting or presentation.

  9. Practicing self-compassion by being kind and understanding towards yourself.

  10. Engaging in a mindful eating exercise, focusing on the taste, texture, and smell of your food.

  11. Practicing forgiveness towards yourself or others for past mistakes or actions.

  12. Engaging in a mindfulness exercise during your commute, such as focusing on your breath or the sensation of your body in your seat.

  13. Taking a short break to stretch or move your body during the workday.

  14. Engaging in a loving-kindness meditation, sending positive thoughts and well wishes to yourself and others.

  15. Practicing non-judgment towards yourself and others.

  16. Setting aside time for reflection at the end of the day to process experiences and emotions.

  17. Taking a moment to appreciate the beauty and nature around you.

  18. Practicing mindfulness in your interactions with others, listening actively and being fully present.

  19. Engaging in a short yoga or tai chi practice to improve focus and release tension.

  20. Taking a mindful break to focus on your breath and release tension in your body during a busy work day.

Stay Safe and Be Well

-The Positive Professional







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