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13 Mindfulness Meditation Exercises To Improve Your Employees Well-being

8 min read
Published on 11 October, 2021

There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.
– Albert Einstein

Mindfulness Meditation Exercise is a self-enhancing exercise that will help your employees recognize and cope with their emotional, spiritual, and physical wellness.

Being present or aware of the moment gives a sense of complete amazement and energy to lead a productive day. In short, it is a powerful practice that can transform and intensify their life.

Likewise, employers can alter their work environment by encouraging employees to practice mindfulness meditation exercises regularly.

Mindfulness Meditation Exercises for Corporate Wellness

Finding balance in life has become the biggest challenge today.

Stress, depression, and anger act as a hindrance to the flow of energy in our lives. Slowing down is the only way to rescue oneself from all the hustle and bustle of their daily life.

When you stop rushing and start focusing on the present moment, you seem to find a balance.

A stable mind and body always add effectiveness and efficiency to employees' working skills. Hence, healthier and happier employees become the driving force behind the success of every corporate wellness and well-being.

How Can it Help Employees?


It will help employees get rid of;

13 Mindfulness Meditation Exercises To Lighten Up Your Work-Life

The feeling that any task is a nuisance will soon disappear if it is done in mindfulness.
– Thích Nhất Hạnh

According to some statistics,

  1. It reduces anxiety levels to 60% of the time.
  2. It can reduce the risk of coronary disease by 87%.
  3. Meditation can reduce insomnia by 50%
  4. 66% of US Buddhists meditate at least once a week.
  5. 52% of employers provided mindfulness meditation classes to their employees in 2018 to reduce mental health conditions.

Here are the mindfulness meditation exercises you can perform to balance your work-life;

1. Mindful Reading


Reading is a part of our daily lives, be it a newspaper with a hot cup of coffee or tea. With reading, one can enlighten the mind with knowledge and information.

Reading can be one of the best ways to de-stress.

Taking a corner near the window after a hectic day to read a few pages from your favorite book can be very relaxing.

Infact, create a workplace library to help your employees detox their negative thoughts and lean into a relaxed mode after restless meetings and so on.

Read our blog on: The 12 Good Things about Reading That Offer Employee Well-being At Work

2. Mindful Walking


Have you ever looked at your surroundings while taking a walk from the office or anywhere?

We are so drowned in our own thoughts that we often forget to take a look in and around us. But, mindful walking is like a walking meditation that will allow employees to find peace between ambiguity.

Mindful walking is a process where every step you take allows you to go through a process of deep realization and calmness.

So, enlighten your employees with this exercise everyday.

3. Mindful Gratitude


A sense of gratitude towards everything can change your mindset, whether with your co-worker or an outsider.

Appreciating someone for their constant support and help can add mindfulness to your behavior and leave a good impact on your mental health condition.

Being grateful to someone can always make a better person. And, promoting the culture of appreciation in the workplace will also enhance the office values to its best.

Related: Top 5 Benefits Of Gratitude On Workplace Wellness

4. Mindful Observation


Mindful observation is all about looking into a natural object from within your surrounding or environment with keenness. Employees who can focus and observe things mindfully even for a few minutes will chime into a positive vibe.

The objects of observation can be anything, including a plant, painting, sky, or even a bird. So, taking a momentary break will not only refresh the mind but also yield potency at work.

Bringing yourself to the moment or indulging in this process will allow the employees' to take up any challenges at work. Also, it will help them grasp things better, arouse their physical sensations and keep them active all day at work.

5. Mindful Listening


Mindful listening exercises will allow you to listen without discernment, prejudice, or disruptions.

It will make you aware of your internal thoughts and actions. Mindfulness listening can help your employees focus and concentrate better, helping the nervous system to calm down and be fully aware of the present.

Practicing this exercise can settle down your unruly mind, make you more attentive and let go of the negativity.

During stressful work hours, you can always plug into your favorite music, which will allow employees to open their minds and work more efficiently.

Read: Sound Healing: A New Way To Wellness At Workplace

6. Mindful Eating


You must know what you are eating. Conscious eating is about how, when, and what you add to your plate.

Here are a few tips for a mindful meal:

  • Eat slowly and chew properly
  • Know your true hunger triggers
  • Don't allow your unhealthy craving to take over your plate
  • Getting all the colors in your dish, from vegetables to fruits
  • Engaging your senses while eating
  • Switch to healthy snacks
  • Count your water intakes
  • Be grateful for your food

Mindful eating can improve your physical, mental, behavioral, and spiritual wellness. Therefore, encourage your employees to start today.

Related: 99 Healthy Lifestyle Quotes: Time To Redefine Your Corporate Wellness And Well-being

7. Mindful Drinking


Mindful drinking is about awareness and being present in your choices. The goal is having a healthy relationship to alcohol.
– Wendy Bazilian

To practice mindful drinking, you must know the amount of your drink. Mindful drinking is an attitude that helps you develop a better relationship with your alcohol.

Mindful drinking can;

  • Improve your energy for exercise.
  • Help you sleep better.
  • Lift your mood.
  • Level up your immune system.
  • Improve your confidence level of making conscious decisions.

Drinking in moderation allows mindfulness to infuse into your greater lifestyle.

Related: 10 Awesome Lifestyle Choices For Employees To Elevate Their Work-Life

8. Mindful Breathing


Your breathing technique has a lot to do with your health and wellness. A lot of stress and physical uneasiness can be caused due to your improper breathing techniques.

Therefore, before starting your day, employees must indulge in mindful breathing.

Take a deep breath, inhale-pause-exhale, for 5-10 times. Doing so will help you stay active all day, improving your productivity and performance at work.

Employees can take a moment to breathe consciously anywhere. They can sit back in their chairs or even go outside for some fresh air, relax, and practice solicitous breathing at the office.

Remember, deep breathing is essential for your overall well-being.

Read our blog on: Breathwork: Enhance Your Employee Wellness Goals This 2022

9. Mindful Gardening


Gardening can be a good option for those who love plants. You can also set up a biophilic design to create a natural-looking workspace.

Oxygen-rich plants like snake plants can help clear the air and provide better working surroundings. Allow employees to decorate office spaces or their desks with succulent plants, and etc to create a rejuvenating ambience.

Gardening is apprehensive. It will help develop a sustainable workspace and bring employees closer to nature.

Let your employees take out moments to relax, nurture and kindle their plants.

10. Mindful Activity


Performing activities that allow your creative abilities to flow is to give oneself up to mindfulness exercises.

Sometimes employees forget to take out time to fulfill their inner desires or give time to their hobbies or passion. If employees are given enough break to take out at least 20 minutes in a day to do the things they like, it will help them rejoice in life.

It can be sketching, journaling, writing, painting, music, etc. Do not let the workload kill their inner spirit.

Also read: 105 Mindfulness Quotes For Employee Health And Wellness

11. Mindful Watching


Mindful watching is a meditation that also allows the senses to pamper positive emotions. Watching motivational videos can be engaging and insightful.

Mindfulness exercises help align your zig-zag thoughts and settle you down for the moment. Besides, it enables one to learn new things and also refresh their mind.

Read: 76 Calming Quotes For Wellness And Well-being At Work

12. Mindful Thinking


Mindful thinking is a cognitive behavioral therapy that ceases to control your rumination. Controlling thoughts makes one attentive to their behaviors and develop non-judgemental thinking.

Also, it enriches positive thinking and productivity at work.

Practicing mindful thinking can be a life-changing activity if your employees' start practicing it from today itself.

Related: 81 Positive Quotes To Improve Your Day At Work

13. Mindful Speaking


Words carry a lot of potential to hurt or make someone happy. It reflects one’s persona.

Through mindful speaking, your employees can develop their personalities and become more vigilant at the workplace.

Sometimes employees tend to offend each other with your words. But if they practice mindful speaking, they can reconnect and create a wonderful bond with each other.

Infact, speaking is a form of yoga and vibrational energy. So, practicing it will modify both their personal and professional realms.

Read our blog on: Vibrational Energy and 9 Reasons To Encourage For Your Workplace Wellness

Wrapping Up

Mindful employees are an asset to the organization.

Positive transformations are crucial for self-growth. If you want to see that change that contributes to your professional development, you can always opt for mindfulness meditation and its exercises.

An employee's mental and behavioral health conditions can cause severe damage to workplace wellness. Let this mindfulness exercises do the spellwork.

So why not start encouraging your employees for mindfulness exercises today?

This article is written by Parismita Goswami who is a content writer and marketer at Vantage Circle. A feverish poet and cinephile with an intense taste for music, specifically rock, she has the heart of an explorer, learner, and is a lover of the Himalayas. To get in touch, reach out to

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