How to Practice Mindfulness at Work in a Few Easy Steps

Many people think being stressed comes hand-in-hand with going to work. There are deadlines to meet, projects to take on, and managers to please. There are long meetings, constant emails, and ringing phones. It’s commonplace now to breathe a sigh of relief when the clock strikes 5 pm … but why should it be?

Practicing mindfulness at work can help you make the most of your 9-5 day and keep your worries in perspective. Did you know chronic stress affects your health, your body, and your immune system? Mindfulness has been proven to reduce chronic stress, and you can easily start your practice today.

Mindfulness — paying attention to the present moment in an accepting, nonjudgmental way — is a simple practice available to all. Research has shown it is also a reliable method for reducing stress, including at work.
— New York Times
Mindfulness at Work

New York Times’ “How to Be More Mindful at Work” article is a great place to begin. It explains why a mindfulness practice allows us to improve our focus, and why coming back to the present is a way of attention training that has all sorts of benefits. And it’s not all about meditation, either (though meditation is a great way to practice mindfulness!). 

The article encourages readers to try the following methods:

  • Turn off pop-up notifications and push notifications.

  • Answer email during dedicated periods of time, rather than constantly throughout the day as soon as it pops into your inbox.

  • Finish one task before you begin the next.

  • Try a popular mindfulness exercise known as S.T.O.P.:

    • Stop. Just take a momentary pause, no matter what you’re doing. 

    • Take a breath. Feel the sensation of your own breathing, which brings you back to the present moment. 

    • Observe. Acknowledge what is happening, for good or bad, inside you or out. Just note it. 

    • Proceed. Having briefly checked in with the present moment, continue with whatever it was you were doing. 

  • Have mindful meetings without cellphones and technology.

  • Take a moment to check in with your body.

  • Leave work at work. Don’t take it home with you!


The article is a thorough one, so we suggest checking it out for more mindful ideas. How are you staying mindful at work? 

Chasing Nirvana Yoga offers on-site yoga and wellness classes to offices, tenant-residing buildings, community spaces, events, and more. To learn more, or to schedule a free consultation, visit