Here are five practices that will bring more mindfulness into your working week. Allowing yourself just 10 minutes of practice each day will bring many benefits to your mind and body.practice each day will bring many benefits to your mind and body.

Monday – 10 minute sitting
Ensure that you are in a comfortable position, either on the floor or a chair. Place a cushion behind you for additional support if required. Set your timer or alarm for 10 minutes and allow yourself this uninterrupted time. Close your eyes and bring your focus to your breath. Focusing on taking a slow, full breath in; followed by a slow, full breath out. Allow yourself to breath out any tension and to relax. Continue to focus on your slow breaths, noticing how it feels to breath in, and to breath out. If you find yourself drifting off the breath and onto busy thoughts, simply accept this and very gently bring your focus back to your breath again. Once you hear your timer bring your attention back to the present moment and gently and slowly, bring movement back to your body and open your eyes.

Tuesday – Body Scan
Choose a position of either laying or sitting comfortably. Close your eyes and bring your focus to your breath.
Focusing on taking a slow, full breath in, followed by a slow, full breath out. Allow yourself to breath out any tension and to relax. Take the intention and focus to your feet. Notice how your feet are feeling, notice the pressure where your feet connect with the ground beneath. Can you feel any breeze on them or if covered, how does the material of your socks feel against the skin. Notice how they feel and accept this feeling as you move up your body, one body part at a time. Once you have completed an overall body scan, bring your focus to the body as a whole. Now bring your attention back to the present moment and gently and slowly, bring movement back to your body and open your eyes.

Wednesday – Eating
Select a time and place that you can eat a meal uninterrupted. Before taking the first bite of food, explore what is on your plate. Take in the colours of the foods, the smells and the different shapes and textures. Touch your food and notice how it feels. Slow down the process of eating and savor the flavors and textures within your mouth, before slowly chewing and swallowing. Notice the food go down the throat and into the stomach. Enjoy each and every moment of your meal.

Thursday – Walking
Take a 10 minute walk, preferably somewhere you enjoy. Slow down the steps you take and bring your focus to your
breath. Focusing on taking a slow, full breath in; followed by a slow, full breath out. Allow yourself to breath out any tension and to relax. Enliven your senses. Imagine you are taking this walk and seeing the things you see for the very first time. Notice the colours that surround you, the smells and the sounds of things close by and far away in the distance. Bring you focus to your body and to how each step you take effects your body. This walk is a wonderful way of connecting you with both your body and your surroundings.

Friday – Mirror
Each morning you wash your face, brush your teeth and do your hair as you look into the mirror. On Friday morning you will stop and take a few minutes to notice what you see in the mirror. Look beyond the makeup and see yourself as the person you are. If you notice a few grey hairs or fine lines, don’t make judgment; be kind to yourself. Aging is a privilege not everyone gets to experience. Before leaving the mirror, smile to yourself and thank yourself for being so kind.

If you’d like to learn more about the benefits of Mindfulness, or you’re interested in escaping your working week altogether for one of our wellness retreats then please get in touch via the contact us form.