Articles and discussions on mindful practices in the workplace.
A gentle reflection on the power of pausing before you say yes, and how small pauses can bring clarity, self-trust, and calmer decisions. Read More>>
intentional rituals
For many men, mindfulness isn’t about sitting cross-legged for hours – it’s about small, everyday shifts that bring clarity, awareness, and balance.
Mindfulness is the simple practice of being fully present in the moment – aware of your thoughts, surroundings, and emotions without judgment. It’s not about clearing your mind but rather about paying attention to what’s happening right now. The benefits are backed by science: mindfulness can lower stress, boost concentration, and even improve sleep.
You don’t need a meditation cushion or hours of free time to practice mindfulness. Here’s how to integrate it into your routine:
Before grabbing your phone or rushing into work mode, take one minute to breathe deeply and set an intention for the day. Ask yourself: What do I want to focus on today? This simple habit helps shift your mindset before the chaos begins.
Breathing is the quickest way to reset your nervous system. Try this:
Inhale deeply for four seconds, hold for four seconds, and exhale for six seconds.
Do this a few times throughout the day – before a meeting, during a commute, or when stress creeps in. It helps keep you calm and focused.
Most of us eat on autopilot, barely tasting our food. Instead, take a few moments to really notice your meals’ flavours, textures, and smells. Put your phone down while you eat and chew slowly. This slight shift improves digestion and helps you feel more satisfied.
You don’t have to sit still to practice mindfulness. Whether it’s stretching, walking, or lifting weights, bring your focus to the sensations in your body. Feel your muscles engage, notice your breath, and be fully present in the movement.
Set a reminder on your phone to take one mindful pause during the day. Step outside, take a deep breath and observe your surroundings. This quick reset prevents burnout and improves overall awareness.
Mindfulness isn’t about perfection – it’s about consistency. Even one minute a day can make a difference. Over time, these small habits lead to better focus, lower stress, and a greater sense of control in daily life.
Start today – one breath, one moment at a time.
For men navigating high-pressure situations, spiritual practices like meditation, mindfulness, and breathwork can offer powerful tools to support that resilience and build lasting mental and emotional strength. Yet many men don’t take advantage of these tools. Stop for a moment and listen to the suggestions below.
Meditation might seem like a stretch if you’re new to it, but think of it as a practical reset for your mind. In the midst of a demanding day, even five or ten minutes of meditation can bring a sense of calm and clarity. This simple practice creates space where you can pause, let go of distractions, and refocus on what matters most.
I had an introverted manager who had to give weekly stand-up chats to his team of 40+ people. We worked in an open plan office, but just before the presentation he would turn his back on us and look at a picture on the wall behind his chair. This gave him the calmness to give the standup with clear and effective communication. His stand-ups became well loved and his team looked forward to them.
To get started, find a quiet spot, close your eyes, and focus on your breath. Let your mind settle, noticing thoughts as they arise without getting pulled into them. With each breath, you’re becoming calmer and more focused. As you breath out you let go of whatever no longer serves you, helping you handle life’s demands with a little more ease and resilience. This short exercise is also good for your blood pressure.
Mindfulness is about fully engaging in what you’re doing right now – no multitasking, no mental to-do lists. When work and life get busy, it’s easy to get caught up in distractions or future worries. Your mind is jumping from one thing to another. Practicing mindfulness can help you break that cycle, grounding you in the present moment and giving your mind a much-needed break.
Mindfulness doesn’t have to take a lot of time. You can practice it anytime, anywhere – whether you’re working, exercising, or even just enjoying a meal. Focus on the experience itself, noticing the details and sensations. Staying present like this builds a steady, grounded mindset that can help you navigate challenges with confidence and clarity.
Your breath is a powerful tool for managing stress, and specific breathwork techniques can quickly bring calm and balance into any stressful situation. When pressure mounts, it’s easy to fall into shallow, fast breathing, which only adds to the tension. By practicing deep, controlled breathing, you can stay grounded, even when things get tough.
Try the “4-7-8” breathing technique: inhale for a count of four, hold for seven, and exhale for eight. It only takes a few rounds to feel a shift in your stress levels, helping you regain focus and stay in control. Just three deep breaths can make you feel very different.
Building resilience doesn’t mean you need a complicated routine. It’s about finding simple practices that resonate with you and fit into your life. Try different approaches to see what works best – a short meditation in the morning, a mindful break during the day, or breathwork to settle your nerves when stress spikes. Over time, you’ll have a tool kit to support you through any challenge, helping you build a deeper sense of resilience and inner strength.
When life gets challenging, these practices are here to help you stay grounded, resilient, and ready for whatever comes next.
But what about those things that you know are important but can’t seem to get done?
How many times have you made a definite decision to do something?
There is no doubt – you are determined. Yet nothing happens. Why not?
Is your heart in agreement with your head?
You receive the promptings from your soul in your heart.
Stress resides not in the mind but in the nervous system. Our ‘fight or flight’ response raises our cortisol level causing the sympathetic nervous system to activate. Our bodies are designed for a raised cortisol level but only in short bursts to aid our survival. However in our modern ‘always on the go’ life style, many people live with chronic raised cortisol levels leading to slow digestion, sleep disruption and other side effects.
Rest and relaxation reduces our cortisol level. Some will have achieved this in the long festive break, but the question is;
How do you maintain an appropriate cortisol level once you are back at work?
Taking a break of not less than 15 minutes has a big impact on your cortisol level. These breaks can and should be simple such as a walk, a coffee and a magazine, sitting in a park, taking a bath, listening to some music. All of these breaks should be discrete and separate. There is little value in a break where you spend the entire time worrying about a problem.
In the northern hemisphere the Spring Equinox is coming on the 21st March. It brings us out of winter and officially is the start of the spring season. But what exactly is the spring equinox?
First, let’s get into the equinox, which actually occurs twice a year. We have already mentioned the Spring Equinox. Another equinox occurs on the 23rd September and takes us into autumn. The word