There are numerous mindfulness exercises for beginners that last as little as 60 seconds at a time and can be incorporated throughout the day. It’s important to know that mindfulness techniques are varied – some more effective for one individual than another – and that the key is to test different techniques until you find which resonate best with you.
Mindfulness instructor Tara Brach encourages the RAIN method of mindfulness – recognize, allow, investigate, nurture – for physicians experiencing stress. First, recognize what is happening, then allow the experience to exist, investigate with kindness, and experience a natural awareness that comes from noticing the event rather than identifying with it. This can help you avert the sense of being overwhelmed and allow you to focus and take action during stressful situations.
An alternative mindfulness meditation technique is focused breathing in which you concentrate entirely on the feeling of your chest moving up and down and the sensation of air going in and out of your nostrils or mouth. It’s natural for the mind to sometimes wander, but when it does, gently refocus on your breathing. To maintain that focus, it might help to mentally count each breath or repeat the phrase “in, out”.
As you continue to test different mindfulness exercises, consider how they might improve wellness within your organization. For instance, begin meetings with a minute or two of guided meditations to help team members clear their minds and prepare them to focus and discuss new ideas – or encourage them to take “mindful breaks,” such as taking short walks or writing in a journal as opposed to checking work emails or their phone.