Have you ever wondered how to do meditation at work and are not sure where to get started?

It’s so easy to get swept up in the nature of constantly looking at a screen and your task list that it’s easy to forget to take breaks to pause and recharge.

Even if you never leave your desk (or have little time to spare), taking a moment for mindfulness can refresh your brain, replenish your faculties, and lead to better, happier work.

Here are three mindfulness micro-exercises that can be done in 30 seconds or less.

1. Be present when you breath

How often are you actually aware that you’re breathing? Not often I bet, especially when you’re focusing on completing your to-do list.

One of the best ways you can incorporate meditation and mindfulness in your day and at work is to simply bring your focus back to the simple act of breathing.

Purposeful, deep breathing delivers oxygen to your brain, dissolves stress, and offers a welcome reset.

Deep breathing is one of the best self-care activities that you can incorporate anytime and anywhere.

Try this simple practice now.

Take a deep inhale, and follow as the air travels through your nose and out of your mouth. This simple practice, which takes 30 seconds or less, will help you feel more grounded.

Throughout your day you likely feel an underlying current of urgency. Learning how to do meditation at work and taking brief moments to breathe mindfully reveals that urgency isn’t always necessary.

If you’re interested in learning more, check out the best meditation tips for beginners.

2. Do a quick body scan

Ever wonder why your neck or back is tight by the end of the day? It’s likely because you’re stressed and may not have good posture while working. Want to feel less stress at work, check out 10 easy self-care hacks guaranteed to reduce stress at work.

To gain more awareness and learn how to do meditation at work you would benefit from engaging in body awareness.

One way to do that is by completing a quick body scan.

Select a spot on your body and focus your awareness on that area like a magnifying glass.

Use that imaginary magnifying glass and simply observe and ask yourself, what sensations arise? What kinds of feelings come up for you? Do you feel a heaviness, tension, warmth, cold, or any pressure? Slowly move that zoomed-in focus throughout your body as if you were taking a tour.

If you prefer a guided body scan, try this video:

Oftentimes I notice that people take quick breaks by browsing on social media or on the internet. These “breaks” are actually more harmful than helpful since research has demonstrated that social media increases feelings of isolation, depression, and anxiety.

Instead, when you do a quick body scan, you take a quiet moment to pay attention to your body.

This can be refreshing, rejuvenating, and relaxing. You will resume your work and activity feeling like you’ve taken an actual break.

3. Close your eyes and listen

Ever wonder why you feel clear-headed and calm when you listen to a babbling stream or leaves rustling in the wind?

Interestingly enough, research has shown that sounds from nature have a restorative effect on our minds and body. As a result, it reduces your body’s natural fight-or-flight instinct.

Next time you want to incorporate more meditation and mindfulness at work, press play and take a deep breath.

Close your eyes and visualize the scene as it arises naturally. What do you see in the theater of your mind? Pay attention to the auditory details and let yourself take a moment’s break.

Although it would be ideal to take an extended time to meditate during your workday when you sprinkle a few minutes through your day actually have a significant effect.

When you take a few minutes to listen to nature, you’ll sleep better because you’ve given yourself time to be without distraction.

Need more tips for sleeping better? Check out 10 ways to put a racing mind to bed and sleep now.

Wrap-up

It’s true, you’re busy. We all are. Yet what would it be like if you sprinkled in moments of mindfulness and meditation that are always available to you?

Perhaps when you’re feeling that post-meeting drain? Or can’t focus on your tasks and notice that you’ve read the same sentence four times? Maybe when you feel a headache creeping on or like your creativity has been squeezed dry?

Taking 30 seconds to ground yourself and reset your mind can really help.

By learning how to do meditation at work, you give yourself the little gifts of increased focus, performance, and happiness.

Be there for your best work. Take a deep breath and start today to optimize your workday.