The health and mental well-being of those who are bound to lead a sedentary life are not too bright. Spending hours on end sitting hunched behind work desks, or lounging at home is harmful, and even a short activity and/or meditation session can prove to be beneficial in the long run. Incorporate this 10-minute, behind-the-desk mindfulness practice into your daily schedule, and see how your awareness and productivity increases, plus, you’ll feel refreshed!

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Well, behind-the-desk part is more of an indication that you can practice it virtually everywhere, even as you’re high above the ground in a plane seat - as long as you’re comfortable and won’t be disturbed.

Credit: Freepik

Credit: Freepik

But let’s imagine you’re at work for starters, so feel free to leave the room you’re working in. Look for an empty and preferably quiet conference room, meeting room, or a lounge room, if your office has one. If that’s not an option, during your lunch break, stretch your legs and leave the building to go sit in your car.

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Credit: Freepik

Credit: Freepik

Here’s what you need to do to perform the “desk chair meditation” mindfulness practice. Start out by focusing your attention on your breathing. Notice what your body does as you inhale and exhale, the flow and sensation of air going through your nose. We call this giving oneself a “body scan”. Next, without too much analyzing, start directing your attention to the soles of your feet.

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Credit: Freepik

Credit: Freepik

Take just a few minutes out of each day to bring yourself to a state of calm and wellness and balance your life using a combination of guided meditations and mindfulness techniques. The techniques are a simple, practical relaxation method for anyone.

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Don’t linger on why you’re feeling what you’re feeling, just notice. Maybe you’ll notice the pressure of your own weight on the soles of your feet, the way they feel inside your shoes, maybe you’re cold, or warm, or tingly. The key here is not to let your mind wander but gently bring your thoughts back on the sensations.

In a similar manner, gradually shift your attention upwards to the top of your feet, ankles, shins, knees, thighs, and so on.

Credit: Freepik

Credit: Freepik

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Scan your body, always focusing on sensations such as discomfort - or lack thereof. If you don’t feel anything in a certain part of your body, just move on. Be open to what is here at this very moment.

Credit: Freepik

Credit: Freepik

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The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!

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