Your boss is constantly watching over your shoulder. How can you maintain your composure with mindfulness?

I'm always proactive with my boss. Letting him/her know things ahead of time, wherever possible. I answer questions honesty and sometimes give my advice about how the company is doing something. It starts with being present. "Easier said than done!" It starts with a daily practice of meditating, clearing the dead wood and visualising a different future. I've been on this path for 14 weeks and it's given me clarity, confidence and courage to speak up, especially when I see changes that could easily impact someone's productivity. I don't get the boss peering over my shoulder, because of the trust I've built.

Mindfulness helps to maintain your composure and stay focused. Ground yourself in the present moment—take a few deep breaths to release any anxiety or frustration. Mindfulness encourages non-judgmental awareness, so instead of reacting emotionally to your boss’s presence, acknowledge your feelings without letting them take control. Focus on the task at hand, fully engaging with your work rather than getting distracted by external pressure. If you feel the tension rising, practice mindful breathing to regain calm. Regularly remind yourself that your boss’s behavior is outside of your control, but how you respond is within your power.

Dealing with a micromanaging boss can be stressful, but mindfulness can indeed help you maintain your composure. Use the sensation of your fingers on the keyboard or the visual of your screen as an anchor for your attention; to focus on the task at hand rather than worrying about your boss's presence.

Start by focusing on controlled breathing. This simple mindfulness exercise can help reduce stress and anxiety. Take slow, deep breaths, inhaling through your nose and exhaling through your mouth. This helps calm the mind and body, making you less reactive to the pressure of constant supervision.

Acknowledge the tension building up in your body and mind. Instead of reacting, take a few deep breaths, inhaling slowly through your nose and exhaling gently through your mouth. This simple breathing exercise calms your nervous system, helping you stay centered. Controlled breathing brings you back to the present moment, allowing you to focus on your tasks without becoming overwhelmed by external pressure. When your boss’s presence feels intrusive, continue to use your breath as an anchor, resetting your focus and calming your mind. This mindful approach helps you stay productive, composed, and less reactive, even under close supervision.

When you feel tension rising, practice discreet breathing exercises at your desk. Try the 4-7-8 technique: Inhale (through your nose always!) for 4 counts, hold for 7, exhale for 8.

Non-judgemental acknowledgment of feelings is essential. Instead of pushing away frustration or stress, recognize that these emotions are natural. By simply identifying them, you reduce their power over your actions. Take a few deep breaths to ground yourself in the present moment, focusing on your breath as a way to calm your mind. Practice mindful awareness by shifting your attention back to the task at hand. Avoid ruminating on your boss's presence—focus intently on your work and let your performance speak for itself.

It’s vital to acknowledge your feelings about being closely watched. Recognising and accepting these emotions without judgment is a crucial aspect of mindfulness. This awareness helps prevent feelings from escalating into frustration or anger, allowing you to maintain a clear head and focus on your tasks.

Observing how emotions feel in your body, and naming them (e.g. "I'm feeling frustrated right now"), can help create some distance from them, without judgement.

Sometimes we have to question our beliefs, in this case, the idea that certain conditions prevent us doing good work. In a way, having someone look over your shoulder and thinking this damages our performance is no different to believing we need the right chair, the right music, no one talking etc, in order to perform.

Reframe your boss's behaviour in a more neutral light (e.g., "They're trying to ensure quality work" rather than "They don't trust me") and use positive self-talk to boost your confidence and resilience. Practice gratitude by focusing on aspects of your job you appreciate. Start this habit, by appreciating everything in your life; a smile from a baby, the tree outside your window, the food on your table etc. Practice gratitude by focusing on aspects of your job you appreciate

Use positive framing to change your perspective on the situation. Instead of viewing your boss’s oversight as micromanagement, try to see it as an opportunity for real-time feedback and a way to demonstrate your competence. Shifting how you interpret their actions can reduce feelings of stress and improve your work experience.

Mindfully setting boundaries is also crucial. If the oversight becomes overwhelming, consider having a respectful conversation with your boss about your need for some autonomy to perform effectively. Communicate clearly how you can best achieve your work goals, perhaps suggesting regular check-ins rather than constant oversight.

Communication is key. Ask your boss is there a path/process they like to follow (e.g. they will receive regular updates etc.). Follow through and they will develop trust in you over time. Their trust issues are likely not based on your performance, but largely on external issues, so show empathy. Management is a skill and nobody is perfect. If you believe that you could do a better job than them, then practice just that, you can nurture upwards.

Establishing clear boundaries with your boss is crucial for maintaining your composure, especially if they’re constantly watching over your shoulder. Understand their actions might stem from their own stress or responsibility pressures. Use mindfulness to stay calm and communicate the impact of their supervision on your work. Express your needs through “I” statements and suggest solutions like regular check-in times. Mindfulness techniques like deep breathing or short meditations can help you stay calm. After the conversation, consistent follow-up ensures your boundaries are respected. By practicing mindfulness, you can manage stress and improve both your productivity and relationship with your boss.

Make mindfulness a regular practice. Whether it’s through daily meditation, mindful walking, or simply taking moments to focus on your breath throughout the day, regular mindfulness practice strengthens your ability to remain calm and composed under pressure.