8 Exercises to Achieve Mindfulness While Working a 9-to-5

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The 9 to 5 grind can be very draining and feel like there is no end to its repetitive routine. This mindset can make anyone feel meaningless and upset with everything and everyone around them.

A dark cloud of negativity begins to hover over their head and can easily spread to those that come close to it, spreading quickly like a tropical storm. But there is a way to find the light amongst the storm. Exercising mindful thinking throughout the day can help part the clouds of negativity and let the peacefulness shine through.

Now here are 8 helpful exercises to help anyone achieve mindfulness for those working a 9 to 5.

Why strive for mindfulness?

Imagine having the ability to face stressful situations with an unwavering mind that always searches for a peaceful conclusion. Creating a mindset like this is possible for anyone to develop, but it takes years of committing and shifting your thoughts into a more mindful lane.

There is so much chaos going on today in the world and with that comes an abundance of unwarranted negativity. Bad energy is sadly something you cannot escape, but instead, you have to prepare for it.

And strengthening your mind, body, and soul by exercising mindfulness will help you understand that your peace will be your protection.

1. Wake up with gratitude. 

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The moment you are able to open your eyes and wipe the sleep away is a moment you should be grateful for. Of course in many people’s  “perfect world” they wouldn’t have to be woken up by a screeching phone alarm signaling the beginning of their working day, but it is simply how it is for most of us.

 Being able to start the day with a grateful mindset will only influence your mind to focus on the positivity that the day will surely bring. 

Morning affirmations are also great tools to start the day strong and full of gratitude:
  1. I am excited to start day
  2. I am going to try my very best
  3. I am going to help so one that needs help
  4. I am to think before I speak
  5. I am not going to be discouraged by setbacks

2. Every bite counts.

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Anything that we put into our body can either work with us or against us. And with breakfast being the most important meal of the day it’s best to choose your food wisely. 

Joseph B. Nelson writes about mindful eating, he shares that one should approach food with the self-awareness of how their meal can impact them currently and also in the future.

Taking a moment to slow down while eating will allow your mind to catch up with your body. This can help those that have a habit of overeating since the signal that your body is full can be delayed by almost 20 minutes. 

3. Commute calmly to work.

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Some of the main causes of stress for many workers happen before they arrive. The journey to your job can feel like a battle and this is how the day can start to feel like a loss. 

It is always good to remember that when it comes to traveling to work, you don’t have any control over what will happen to try to get there. Some days can be smoother and other days, not so much. 

Instead of seeing this even as a race to get to work, embrace it as a moment to reflect and relax before you actually get to work. Listening to calming using can help you tune out your sounding allowing you to focus on any internal worries that you’ve been pushing to the side.

4. Speak from the heart using the brain.

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Communicating with your work colleagues can sometimes be a bit tricky. While you might be very close with them and speak casually, you should always be mindful of not only what you say but how you say it. 

Thinking before you speak or before you send an email could save you from being in a very uncomfortable situation. It’s important to set your conversation around whatever topic you want to discuss. Try and keep personal opinions or ideas out unless they are critical to the discussion.

Speaking mindfully isn’t the only way to have a mindful conversation. Listening and being present with whomever you are speaking with is a key principle to having a mindful conversation. Try to remain open-minded and non-judgmental to whatever they have to share. 

5. Get some fresh air.

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Taking a moment to step away to go outside is another great way to exercise mindfulness. Studies have proven that when people spend more time in nature, their mental and emotional health benefits drastically from it.

When you remove yourself from a space that causes you to stress you allow your brain to recharge with this brief moment of peace. 

A 30-minute walk is a great form of cardio that can help get your heart pumping. Stepping outside is a powerful antidote for work-related stress since it’s one of the few fitness activities that can be done for free.  

“These studies have shown that time in nature — as long as people feel safe — is an antidote for stress: It can lower blood pressure and stress hormone levels, reduce nervous system arousal, enhance immune system function, increase self-esteem, reduce anxiety, and improve mood”

Jim Robbins Ecopsychology: How Immersion in Nature Benefits Your Health

6. Look twice at the price.

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We face a lot of temptation throughout the day to make useless purchases on things that we believe will make us happier. Conscious spending is a vital way to exercise mindfulness by being intentional with what you purchase. 

Many people have a habit of wanting to “treat themselves” when feeling stressed. Buying anything while under the influence of stress will only lead to regret in the future. Before you feel the need to pull out your wallet, take a moment to think about why you really want to purchase this. 

7. Winddown with meditation.

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For those that aren’t interested in going outside to destress themselves, there is still a way to calm your mind while remaining indoors. Meditation at work can improve one’s work performance along with overall well-being.

It’s recommended you find a quiet spot somewhere where you can sit and be still. Since time is very valuable during work, you will only need to meditate for about 5 minutes. During those 5 minutes, you can try to focus on your breathing and relax your body. 

Takes this time to quiet your mind by focusing on your body and breathing. Some people notice how tense certain muscles are which later on become achy and sore. 

8. End-of-day affirmation 

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Finally, the end of the working day has come. This only can be such a relief but for some, the stress will follow them home. It’s okay to acknowledge that your day didn’t go as planned but don’t let that discourage you and bring down your mood. Instead of focusing on the negatives about the day take a moment a think about all the god things that happed that day. 

Words of encouragement can be an essential tool to help anyone end their workday on a good note. Concluding your work day with positive affirmations can help ease ones worries by creating a mindset that they did theyre very best and they will do evern better tomorrow.

Here are some end of the work day positive affirmations to help you feel uplifted and inspired:
  1. I tried my very best
  2. I was able to control my emotions.
  3. I had a great conversation with my coworker
  4. I finished my project before the deadline
  5. I stop comparing my self to others
  6. I look forward to trying again next time 

In conclusion 

Working a 9 to 5 can be very mundane which leads to having an overstress mind. For many people, it’s a struggle to maintain a healthy outlook on their jobs due feeling overworked or not fulfilled.

This is why it is critical to exercise mindfulness throughout your workday.

When you are able to calm you mind and reflect on your current emotions your able to navigate the work day more consciously. 

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