Lili Stebbings

The hustle and bustle of our daily lives can often leave us feeling overwhelmed and stressed – especially during the workday!

With a heavy workload and demands from your boss to get things done, skipping lunch altogether can be all to common for some.

However, although it may save time on work projects in the short term, not allowing yourself space away from the computer can learn to exhaustion and burnout in the long run.

Taking a proper lunch break is an excellent opportunity to pause and reset, and incorporating mindful exercises can help you regain focus, reduce stress, and improve your overall wellbeing. Who doesn’t want that, right?

So instead of spending it scoffing down your sandwich as quick as possible, try one of these mindful exercises instead:

 

1. Mindful Eating

Lunchtime is an ideal moment to practice mindful eating, as it encourages you to savor your meal and connect with your senses. Here’s how to do it:

• • Find a quiet spot: Choose a calm and distraction-free environment, if possible.

• • Observe your meal: Take a moment to visually appreciate your food. Notice its colors, textures, and arrangement.

• • Savor each bite: As you eat, focus on the taste and texture of each bite. Chew slowly and mindfully. This practice can help you feel more satisfied with your meal and reduce overeating.

• • Pay attention to your body: Tune in to your body’s hunger and fullness cues. Are you eating because you’re genuinely hungry, or is it out of habit or stress?

 

2. Deep Breathing

Deep breathing exercises are a powerful way to calm the mind and reduce stress. Try this simple exercise:

• • Find a quiet space: Step away from your desk or workspace to find a peaceful area.

• • Sit comfortably: Sit with your back straight and your feet flat on the floor.

• • Close your eyes or focus on a point in the room.

• • Inhale deeply through your nose for a count of four. Feel your abdomen rise as you breathe in.

• • Exhale slowly through your mouth for a count of six. Focus on the sensation of letting go of tension.

• • Repeat this deep breathing cycle for a few minutes to bring a sense of calm and relaxation.

 

3. Mindful Stretching

Stretching can alleviate physical tension and promote mindfulness. Try these stretches to rejuvenate your body and mind:

• • Stand up and reach your arms above your head, stretching your whole body. Take a deep breath in and exhale as you release.

• • Stretch your neck by gently tilting your head to one side and then the other. Feel the tension melt away.

• • Roll your shoulders in a circular motion to release any built-up stress in your upper body.

• • Stretch your legs by extending them and flexing your toes. Reach for your toes and feel the tension in your legs dissipate.

 

4. Take a Walk

If you have access to the outdoors, consider taking a mindful walk during your lunch break. Nature has a calming effect, and immersing yourself in it can be incredibly therapeutic. Here’s how to do it:

• • Stroll and observe your surroundings. Pay attention to the sights, sounds, and smells of nature.

• • Focus on breathing as you walk, taking deep breaths and exhaling slowly.

• • Feel the ground beneath your feet and the sensation of walking. This grounding exercise can help you feel more connected to the present moment.

 

5. Gratitude Journaling

Taking a few moments to express gratitude can shift your perspective and boost your mood. Try this simple journaling exercise:

• • Bring a small notebook or journal to work.

• • During your lunch break, find a quiet place to sit.

• • Write down three things you’re grateful for today. These can be small or large, personal or work-related.
  • Reflect on why you’re grateful for each of these things. This exercise can help you focus on the positive aspects of your life.

Incorporating mindful exercises into your lunch break can help you feel more present, reduce stress, and improve your overall wellbeing. These quick and easy exercises can easily fit into your daily routine and provide long-lasting benefits for your physical and mental health.

So, the next time you sit down for lunch, consider adding a touch of mindfulness to your midday routine.

Want more mindfulness tips? Follow me on Instagram @lilistebbings.