HERR A.Your thoughts are at work. Your phone is in your hand. The next task is already on your mind. Sometimes the day keeps moving and you simply move along with it.
These five exercises fit into your day. Choose one.
1. Feel the ground · 30 seconds
Place both feet on the floor. Feel the contact. Look around and consciously notice three things.
2. Take a mindful sip
Put your phone down. Notice the temperature and taste. For this one sip, stay with what you are doing.
3. Observe three breaths
Breathe normally. Notice your breath coming and going. If your thoughts wander, return to the next breath.
4. Pause briefly before answering
Does a message annoy you? Let one breath pass and ask yourself: “What do I want my reply to achieve?”
5. Walk ten attentive steps
On your way to the kitchen, printer or outdoors, feel your steps and notice your surroundings.
You do not have to fill every spare minute usefully. You can simply notice it.
When were your thoughts somewhere else today, and what brought you back?
Herr A.
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