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In the first two episodes of our Mindfulness at Work series, I provided some advice on bringing your meditation practice to work with you. You can catch the first episode at mindful15.com/job and the second at mindful15.com/group. 
 Today, I’m going to offer a selection of mini-mindfulness practices that you can bring to the workplace. They fall into three categories: Focus techniques, mindful breaks, and happiness boosters.
 Now, every workplace is different, so you’ll have to use discretion in choosing the practices that will work in your job. Or, perhaps you’ll use my ideas as inspiration to create practices that are all your own. 
First off, some techniques that can improve your focus. When your attention is focused, you get better results and you feel calmer and more composed. 
Mindful transitions
I use this technique every day. I teach in a classroom, but in-between classes, I’m at my desk marking, prepping for class, and creating curriculum. When at my desk, I can become intensely focused on what I’m doing, so much so that I use a visual pop-up notification to remind me to go to class.
If I just jump up and rush to class, my mind tends to stay focused on what I was doing at my desk, and I don’t pay as much attention to teaching as I should. So, I use a mindful transition. When my notification pops up, I put my work aside and take four mindful breaths to refocus my attention. Then, I can head off to class and my mind and body will both be in the same room!
I use a practice poem to guide my four breaths. There are four lines, one for each breath. Each line has two words, the first to say silently as you’re breathing in, the second to say as you’re breathing out. The poem is easily memorized, but you could post it on a wall or your computer screen to remind yourself:
In, Out
Gentle, Calm
Long, Slow
Relax, Let go
Use a mindful transition whenever you’re ending one task and starting another.
Just one breath
This is the simplest technique ever, but it’s highly effective. Try and see if I’m right. 
Before you speak, take just one breath. That’s it.
This practice is particularly helpful in emotionally-charged situations because it allows you a little time to recognize and unhook from your emotions before speaking. But it’s useful even in unemotional situations, because it coaches you to slow down and speak mindfully. You’ll likely listen more mindfully, as well.
Focused conversation
 Conversations are so much more meaningful and satisfying when all parties are fully attending to one another. You may not be able to guarantee the other parties’ attention, but you can strive to be attentive yourself. Start by setting an intention to be fully present throughout the entire conversation.
Attend to what you’re hearing and seeing, patiently refocusing your attention every time you notice it wandering. Use follow-up questions and probe for more information to ensure you fully understand other speakers. Strive first to understand others before contributing to the conversation. And, pause briefly (for just one breath) before you speak to be certain that you are staying mindful of speaking, too.
These next four practices are mindful ways to take breaks. Small breaks throughout the workday are important, because they allow you to relax, and they help renew your mental and physical resources so you can be more productive.

Peaceful Moment of the Week: Cypress Hills, Alberta

Looking deeply