Employee Wellbeing
August 26, 2023

Mindfulness Techniques for Stress Relief at Work

From body scans to gratitude, here's 10 techniques for relieving stress.

Hilda Bahringer
4 minutes

In the fast-paced and demanding world of work, stress can easily become a constant companion. However, incorporating mindfulness techniques into your daily routine can be a game-changer when it comes to managing stress and maintaining your well-being. In this post, we'll explore effective mindfulness practices that can help you find moments of calm amidst the chaos of your workday.

1. Mindful Breathing

When stress begins to mount, take a pause and focus on your breath. Close your eyes if possible, and take a few slow, deep breaths. Inhale deeply through your nose, allowing your lungs to fill with air, and exhale slowly through your mouth. Concentrate on the rhythm of your breath, letting go of racing thoughts. This simple practice can help ground you in the present moment and ease tension.

2. Body Scan Meditation

Sit comfortably in your chair and close your eyes. Start by directing your attention to your feet, noticing any sensations, tension, or discomfort. Slowly work your way up through your body, paying attention to each area. This body scan meditation helps you become aware of physical sensations, release tension, and stay present.

3. Five Senses Exercise

Engage your senses to bring yourself into the present moment. Notice five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This exercise shifts your focus away from stressors and grounds you in your immediate environment.

4. Mindful Walking

If you have the opportunity, take a mindful walk. Pay attention to each step, the sensation of your feet making contact with the ground, and the movement of your body. If your mind begins to wander, gently bring your focus back to the act of walking. This practice combines physical movement with mindfulness, offering a refreshing break from mental clutter.

5. One-Minute Mindfulness

Even in the busiest of workdays, you can spare a minute for mindfulness. Set a timer for one minute and dedicate this time to being fully present. Observe your thoughts without judgment, notice your breathing, and let go of any distractions. This brief practice can help you reset your focus and approach tasks with greater clarity.

6. Mindful Eating

Instead of eating lunch while working, take a mindful eating break. Pay attention to the flavours, textures, and aromas of your food. Chew slowly and savour each bite. Mindful eating not only promotes better digestion but also encourages you to fully engage with the present moment.

7. Desk Meditation

Turn your workspace into a sanctuary for relaxation. Close your eyes, sit comfortably, and take a few deep breaths. With each inhale, imagine inhaling calm and clarity. With each exhale, release tension and stress. Visualise a peaceful place and immerse yourself in its tranquility for a few moments.

8. Gratitude Practice

Shift your focus from stress to gratitude by reflecting on what you're thankful for. It could be as simple as a supportive colleague, a moment of laughter, or a personal achievement. This practice cultivates positive emotions and helps put challenges into perspective.

9. Mindful Transitioning

Incorporate mindfulness into transitions between tasks. Before moving on to a new project, take a moment to breathe and clear your mind. This practice helps prevent the accumulation of mental clutter and sets a calm tone for your next endeavour.

10. Mindful Listening

When engaging in conversations, practice mindful listening. Give your full attention to the speaker, without interrupting or formulating a response in your mind. This fosters deeper connections and helps you stay fully present in interactions.


Mindfulness is a powerful tool that empowers you to navigate the stresses of work with greater resilience and clarity. By integrating these mindfulness techniques into your routine, you're carving out moments of peace amidst the hustle and bustle. Remember, mindfulness is a skill that develops over time. Start small, be patient with yourself, and gradually experience the transformative effects it can have on your well-being.


  1. Can I practice mindfulness even if I have a busy schedule?
    Absolutely. Mindfulness can be incorporated into small pockets of time, such as during breaks or transitions between tasks.
  2. Is mindfulness a form of meditation?
    Mindfulness is closely related to meditation, but it's also about being present in everyday activities. Meditation is a formal practice, while mindfulness can be applied throughout the day.
  3. How often should I practice these mindfulness techniques?
    Consistency matters more than frequency. Even a few minutes of mindfulness daily can yield positive results.
  4. Can mindfulness techniques help with work-related anxiety?
    Yes, mindfulness has been shown to reduce anxiety and stress. Engaging in these techniques can provide a sense of calm and help manage work-related anxieties.
  5. Can mindfulness improve my focus and concentration at work?
    Absolutely. Mindfulness enhances your ability to stay present and focused, ultimately boosting your concentration and productivity.

‍‍‍Sign up to hear about the next event for a chance to win free tickets

Your ultimate wellbeing toolkit has been sent to your email address.
Oops! Something went wrong while submitting the form.

Create a challenge and give your team something to shout about

You can create your custom challenge in under 2 minutes. Why not take a look at our challenge library?