The Morning Settle
Five minutes before your inbox. Settle your body, pick one value, choose one action.
Free Workday Mindfulness Guide (PDF)
Mindfulness that fits a real workday.
A free guide with six short practices for busy days, from the first email to the last meeting. About thirty minutes in total, no quiet room required.
Most workplace mindfulness advice assumes you've got twenty quiet minutes and a cushion. You don't. You've got back-to-back meetings, an inbox that refills faster than you can empty it, and a brain that's still running the 4pm problem at 9pm.
So I built this guide around the workday you actually have. Six practices, each tied to a moment you already hit every day: before your inbox, between meetings, in your focus time, in a tense moment, in conversations, and at the end of the day. Most take under two minutes. Each one has a reflection page so you can see what's changing.
Want the bigger picture first? Mindfulness in the Workplace covers what the research actually shows, then come back here to put it into practice.
What's inside
Six practices, a one-page quick reference for your day, a two-week plan to build the habit, and a page for leaders bringing this to their team.
The Transition Breath
Ninety seconds between meetings so stress from one doesn't pile into the next.
The Focus Block
Thirty to forty-five minutes of single-tasking that trains your attention while you work.
Name It to Tame It
A one-minute reset for a tense moment: name the feeling, name the pattern, then choose.
The Listening Breath
One breath before you reply. The practice your team will notice.
The End-of-Day Close
Two minutes to close the loops so work stays at work.
Who it's for
I wrote this for busy, capable people who don't have time for another wellbeing program: professionals, business owners and anyone whose day runs back-to-back. If you lead a team, there's a page on bringing these practices into your meetings without making it weird.
It works best alongside a settled body. If you're often too wired or too flat for any of this to land, start with the free Nervous System Reset Guide or the Reset Your Nervous System meditation, then come back to this one.
A note on safety: This is coaching and education, not therapy. If you're dealing with a diagnosed condition, or stress that's seriously affecting your work, sleep or relationships, please talk to your GP or a registered psychologist. In crisis, call Lifeline on 13 11 14, or 000 in an emergency.
Get the guide. Try it for one week.
Free download. Pick your two favourite practices, do them every day for a week, and notice what changes. Regulation is the floor, not the ceiling, and this is how you start building it into your workday.
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