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Printable Mindfulness Worksheet & Exercises for the Workplace [PDF]

Original price was: $5.94.Current price is: $2.97.

Printable Mindfulness Worksheet & Exercises for the Workplace [PDF] $5.94 Original price was: $5.94.$2.97Current price is: $2.97.
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Introduction to Mindfulness at Work

In the hustle and bustle of the workplace, it’s easy to become overwhelmed. Mindfulness is a valuable tool to help you stay focused, reduce stress, and improve your overall well-being at work. This worksheet is designed to introduce you to simple mindfulness exercises that can be integrated into your daily work routine.

Benefits of Mindfulness in the Workplace

  • Reduces Stress: Mindfulness helps manage workplace stress, fostering a more relaxed work environment.
  • Enhances Focus: Improves your concentration and attention to detail.
  • Boosts Creativity: Encourages a clearer mind, making way for creative thinking.
  • Improves Communication: Leads to better listening and more effective communication with colleagues.

Mindfulness Exercises for the Workplace

1. One-Minute Breathing

Purpose: To quickly center yourself and regain focus.


  • Sit comfortably in your chair.
  • Set a timer for one minute.
  • Focus solely on your breathing, observing each inhale and exhale.
  • If your mind wanders, gently return your focus to your breath.

2. Mindful Listening

Purpose: To enhance communication and presence during meetings or conversations.


  • During conversations, focus fully on the speaker.
  • Notice their words, tone, and body language without judgment.
  • Resist the urge to formulate your response while listening; simply be present.

3. Desk-Based Body Scan

Purpose: To release physical tension and refresh your mind.


  • Sit comfortably and close your eyes if it feels appropriate.
  • Slowly scan through your body from head to toe, noticing any areas of tension.
  • Breathe into these areas, imagining the tension melting away with each exhale.

4. Mindful Emailing

Purpose: To bring more attention and care to your electronic communications.


  • Before composing an email, take a deep breath to center yourself.
  • Write the email with full attention, avoiding multitasking.
  • Before sending, read the email once more, ensuring it conveys your message clearly and kindly.

5. Gratitude Pause

Purpose: To cultivate a positive mindset and reduce workplace negativity.


  • Once a day, take a moment to reflect on something at work you’re grateful for.
  • It could be a supportive colleague, a successful project, or even the view from your window.
  • Acknowledge this gratitude and allow it to enhance your mood and perspective.

Integrating Mindfulness into Your Workday

  • Morning Arrival: Begin your day with one-minute breathing to set a positive tone.
  • Task Transitions: Before starting a new task, pause briefly to center yourself.
  • Lunch Break: Engage in mindful eating, paying attention to the taste and texture of your food.
  • Stressful Moments: Use the desk-based body scan to release tension and refocus.
  • End of Day: Reflect on your workday, acknowledging your efforts and accomplishments.


Incorporating mindfulness into your workday can transform your experience at the workplace. It’s about being present in the moment, which leads to greater efficiency, reduced stress, and improved job satisfaction. Start with these simple exercises and observe the positive changes in your work life. Remember, like any skill, mindfulness gets easier and more effective with practice.

Discover the transformative power of mindfulness with our carefully curated collection of printable mindfulness worksheets and exercises. Each worksheet is designed to guide you through exercises that cultivate awareness, reduce stress, and promote emotional well-being. From grounding techniques to breathing exercises, these tools are your allies in navigating the complexities of daily life with a sense of calm and presence. Whether you’re a beginner or looking to deepen your practice, these printable resources are tailored to meet your needs.

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