What are some MBSR exercises that you can do at work?

2 Body scan

Another MBSR exercise that you can do at work is to scan your body for any tension, pain, or discomfort. You can do this while sitting, standing, or lying down, depending on your preference and situation. Start by bringing your attention to your feet and toes, and notice how they feel. Then, slowly move your attention up to your ankles, calves, knees, thighs, hips, and so on, until you reach the top of your head. As you scan each part of your body, breathe deeply and release any tightness or pressure. This exercise can help you become more aware of your physical sensations, release any stress or emotion stored in your body, and improve your posture and alignment.

3 Mindful listening

A third MBSR exercise that you can do at work is to practice mindful listening. This means paying attention to the sounds around you, without labeling, judging, or reacting to them. You can do this while working, having a conversation, or taking a break. To start, tune in to the sounds in your environment, such as the voices of your colleagues, the hum of the machines, the traffic outside, or the music in the background. Notice the volume, pitch, tone, and rhythm of each sound. Try to listen with curiosity and openness, as if you are hearing them for the first time. This exercise can help you improve your concentration, communication, and empathy, as well as reduce your distraction and irritation.

4 Mindful eating

A fourth MBSR exercise that you can do at work is to eat mindfully. This means paying attention to the experience of eating, without multitasking, rushing, or overeating. You can do this during your lunch break, snack time, or any other meal. To start, choose a food that you enjoy and appreciate. Look at its color, shape, and texture. Smell its aroma and notice how it makes you feel. Take a small bite and savor its flavor, temperature, and texture. Chew slowly and swallow mindfully. Repeat with the rest of the food, and notice how your hunger and satisfaction change. This exercise can help you improve your digestion, nutrition, and enjoyment, as well as prevent binge eating and cravings.

5 Mindful movement

A fifth MBSR exercise that you can do at work is to move mindfully. This means paying attention to the sensations of moving your body, without straining, forcing, or competing. You can do this before, during, or after work, depending on your preference and availability. You can choose any type of movement that you like, such as walking, stretching, yoga, tai chi, or dancing. To start, find a space where you can move freely and comfortably. Notice how your body feels and what it needs. Move with awareness and intention, following your breath and your natural rhythm. Notice the sensations in your muscles, joints, and bones. This exercise can help you improve your flexibility, strength, and balance, as well as release any tension or energy.

6 Mindful gratitude

A sixth MBSR exercise that you can do at work is to practice mindful gratitude. This means paying attention to the things that you are grateful for, without taking them for granted or dismissing them. You can do this at the beginning, end, or anytime of your workday, depending on your mood and situation. You can choose any aspect of your work that you appreciate, such as your colleagues, your clients, your projects, your skills, your achievements, or your opportunities. To start, think of one thing that you are grateful for and say it to yourself or write it down. Notice how it makes you feel and why it matters to you. Repeat with other things that you are grateful for, and feel the positive emotions that arise. This exercise can help you improve your happiness, motivation, and resilience, as well as reduce your stress and negativity.