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Quick Mindfulness Activities You Can Do While Working From Home

by calmAscent

June 18, 2020

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I know, this was not the way you expected it to turnout, WFH in your sweatpants. And throwing on a collared shirt when you’ve got that Zoom call. Oh well, these difficult times will pass.

But how about some help staying focused and relaxed. Whether it’s kids yelling around the house, constantly dealing with your significant other or just walking by the refrigerator or the TV and getting distracted, these WFH tips are for you.

Helping you concentrate and stay focused or just giving your mind a break, read on and I’ve got you covered.

These exercises take less than 5 minutes and are designed by experts on my team to improve your productivity and peace of mind.

Total Concentration Breathing. Remember Keanu Reeves’ character in that movie Point Break?


If you’re thinking Point Break the remake, you need to rewind about 20 years. I digress, but it’s a must see if you want to see some really (funny?) Zen moments. Like Patrick Swayze’s character’s name—Bodhi. I don’t need to say anything else on that. Google Bodhi and Patrick Swayze if you want more.

Anyways, I am going to teach you a really quick mindfulness exercise about breathing. Here’s how to do it:

Total Concentration Breathing Exercise Instructions

1. Sit down comfortably on a chair or a cushion, keeping your back straight and your muscles relaxed. Breathe normally.

2. Take notice of the sensation of breathing. Do you feel it in your chest, diaphragm or stomach? Wherever you do, think about that spot as you inhale and exhale.

3. Now start counting your breath. Inhale and exhale and count out loud or to yourself, one. Repeat—inhale and exhale and count two.

4. Keep counting for 5 minutes. If you feel like your mind is wandering off, pay attention to that and refocus on the counting. This is the whole point of the exercise. Everybody’s minds’ wander. The key is to be aware of when it does and snap it back to attention! Get it?

5. Switch up your count to keep it interesting and to help you stay focused. Count each time you inhale and exhale—inhale, 1, exhale 2, inhale 3 and so on. Or count up to 50 then backwards. Whatever you want to do to vary it and keep your head in the game.

The calmAscent app has a series of nuggets and exercises which help you maximize your mental focus and calm. Download the app if you are interested in taking a deeper dive and exploring this and many other topics. Or read on for another brief exercise:

Positive Visualization Exercise. This kind of exercise is way overdone in the traditional places you read about mindfulness. Whisking your mind away to far flung places and singing the virtues of how powerful your mind is, blah blah blah.

Right now, you may be stressed out after sitting on your couch or the dining table all day at the laptop. You need to relax but you can’t really get out of the house…so try this one.

The Positive Visualization Exercise Instructions.

1. Same as before, sit down comfortably on a chair or a cushion, keeping your back straight and your muscles relaxed. Breathe normally. And close your eyes for this one. It helps.

2. Picture the room you are now sitting in. Think about details—the chair, the layout of the room, the temperature, the lighting, as much as you can remember.

3. Now, change the channel and think about where you would rather be…whether it’s a beach, the yoga studio, the golf course, or your favorite setting. Just like you did with the room, picture all of the details of that place in your mind. Whether its memory or imagination doesn’t matter. Just try and picture the most details you can. And focus on how you are feeling in that place.

4. This may sound cheesy but it works to help you change your mindset and relax. Just try it.

If you liked this article and want to see more great content, you can sign up for email newsletter below so we can email you whenever there is a new blog posted. Or better yet, download the calmAscent app and get short pieces of actionable content like this that you can read in a few minutes a day. You get a new ‘nugget’ and exercise every day and it’s totally free!