Mindfulness reduces stress and boosts happiness, and it doesn’t have to be difficult or time-consuming; you don’t have to go away on a retreat or sit still for 20 minutes per day. Mindfulness can be simple and practical. Here are our top 10 Mindfulness on-the-run tips.

#1 Breath

Take 3 deep breaths, the belly kind and drop your shoulders as you breathe out. Go on, give it a try, you know it will make you feel better.

#2 Smile

A smile (even a fake one) reduces stress. If you smile looking at a mirror the effect will be even stronger.

#3 Stand Tall

The more space your body takes up the more confident you will feel. So unwrap your legs and your arms, look up, broaden your chest and shoulders and give yourself a confidence boost.

#4 Have a Mantra

Write down a short and sweet mantra and put it in a place where you see it a few times per day. Every time you see it, it will put you back on a positive track.

#5 Give Your Brain a Break

When you are working on something remind yourself that if you ‘take 5’ you ‘win 50’. Giving your brain a break makes you so much more effective and efficient, it will be worth it.

#6 On the Road

Put your commute time to good use by spending a few minutes focusing on your senses on your way to work. It reduces stress even when you’re in a traffic jam believe it or not!

#7 Get Touchy Feely

Create micro-moments of mindful connection with your loved ones by making a conscious effort to make real eye contact and touch them. It will help you be present and make you and them feel more connected.

#8 Move That Body

Even a short walk lifts your mood. Park a block away from your destination, take the stairs instead of the elevator and have walking-meetings, these are simple ways to improve both your health and your mood.

#9 Practice Gratitude

Think of one thing you are grateful for, to increase the happiness effect write it down. To increase it even more, share it with someone.

#10 Like Yourself More

For a quick boost in self-compassion, place one hand on your chest and one hand on your stomach. Your brain will respond by activating the social engagement system in your brain which increases self-compassion and kindness.

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