10-Minute Mental Health Breaks for Your Workday

In the demanding corporate world, short mental health breaks can make the difference between surviving and thriving. Survival energy is a debilitating process that can weaken the immune system, and our overall health. Here are quick, discrete practices you can implement throughout your workday.

1. The 2-Minute Desk Reset

• Close your eyes

• Take 5 deep breaths

• Roll your shoulders

• Stretch your neck

• Reset your posture

2. The 3-Minute Digital Detox

• Step away from screens

• Focus on a distant point

• Blink slowly 10 times

• Gentle eye rotations

• Palm your eyes

3. The 2-Minute Grounding Practice

• Feel feet on the floor

• Notice 5 physical sensations

• Take 3 conscious breaths

• Release tension points

• Reset your intention

4. The 1-Minute Power Pose

• Stand tall

• Roll shoulders back

• Lift your chin

• Take up space

• Breathe confidence

5. The 2-Minute Sacred Pause

• Close your office door

• Play calming sounds

• Touch a grounding object

• Recite a personal mantra

• Reset your energy

Quick Guided Meditation Script

Find a comfortable position. Take a deep breath in through your nose (4 counts) Hold briefly (2 counts) Release slowly through your mouth (6 counts). Feel your feet grounding you Notice your breath centering you. Acknowledge your strength, honor your presence. Take one more deep breath. Open your eyes when ready.

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