Stress-Free Christmas. Week 2: Mindful Pause

Of course, you want to get everything done as soon as possible, or you have so many tasks to do before the end of the working day that there is no time to rest. But that is exactly why you should take a short break several times at work every day, even 2 minutes count. You will replenish your strength and your work will go much better.

Short mindful breaks are beneficial not only for all workers, but also if you are at home with children or caring for an elderly parent. Both situations are demanding on our emotional well-being and can be often more exhausting than a regular job.

How to do it?

Sit up straight in a chair, hands on your knees, feet flat on the floor. Close your eyes. Focus on abdominal breathing for three inhales and exhales. Look for tension, negative emotions or thoughts in your body. Or simply stress and fatigue. If so, imagine releasing them with a long exhale, releasing them with the air you exhale. Repeat this three times to release all stress. Now imagine a peaceful place, a meadow, the sound of the sea and warm sand… whatever energizes you. Inhale the energy and spread it throughout your body as you exhale. Repeat three times. Open your eyes.

If you can't close your eyes, that's okay. Just stop for a moment and breathe into your belly. Then stretch, shake your body, walk to the window and get some fresh air, have a drink, or do whatever your body tells you to do.

Author: Veronika Veselá