In this activity, you’ll use meditation to practise mindfulness.

You can do this on your own or with your team.

Mindfulness is a state awareness where you focus your attention on:

  • being present
  • being fully aware
  • accepting of what you are doing and where you are

It aims to make you aware of your feelings, thoughts and the environment without judging or being negative.

    10 mins
    2 or more
    Caring for yourself

What you’ll need


If you’re together physically, you’ll need somewhere to meet.


If your team is working remotely, you’ll need a phone or videoconferencing tool

Scheduling the session

Set up your meeting at a time where you’ll get the best results.

This means to think about the diverse needs of each of your team members.

Think of things like this:

  • Do some people work better earlier or later in the day?
  • Does anyone have kids or caring responsibilities that mean they need to start late or leave early?
  • Is there a time to avoid due to other work commitments?

How to run the activity

If you’re doing this as a team, get someone to gently read out these steps to the group.

Or find a video online that is like this guide that you can all follow.

Step 1: focus on your position

  • Sit in a chair so your body is upright, balanced and relaxed and close your eyes.

Step 2: focus on relaxing

  • Be aware of your body and its connection with the chair.
  • Feel your feet on the floor.
  • If you notice your feet are tense, relax them.
  • Be aware of legs and relax them too.
  • Gently relax each part of the body from the stomach, hands, arms, shoulders, neck and face.
  • If you still feel tension or discomfort, make note of these feelings without judgment or negative thoughts.

Step 3: focus on breathing

  • Take a slow and deep breath through the nose and slowly and gently breath out through your mouth. Do this 2 more times.
  • Let your breathing settle into its own natural rhythm without you having to control it.
  • If you feel like you still want to control your breathing, make note of this without judgement or negative thoughts.
  • Be mindful of your breath as the air flows in and out of your nose.
  • If thoughts come to your awareness, let them come and go without judgement and focus on your breathing.

Step 4: focus on listening

  • After a time, focus your attention on listening.
  • Hear whatever sounds you hear without analysing the sounds.
  • If thoughts come, let them pass.
  • If you become distracted, take note of them and return to the sounds as a gently way of returning to the present moment.

Step 5: focus on the present

  • At the end of this activity, be aware of the body again and slowly let your eyes open.