20 Mindfulness Activities for Work to Reduce Stress and Improve Focus

If you think practicing mindfulness equals meditation, you’re partially right, but it goes way beyond that. There are many quick, creative, sensory, and movement-based activities that help teams stay present in the moment, manage stress, and approach each day with more clarity. The best part? You don’t even need any prior experience or hours of free time to make mindfulness a part of your routine. 

This article was reviewed using guidance from mindfulness research published by Harvard Medical School and the American Psychological Association, as well as peer-reviewed workplace wellness studies. Explore the 20 best mindfulness activities that easily fit into your workday and help your team feel calmer and more focused. 

Table of Contents

What are Mindfulness Activities? 

Mindfulness activities are simple exercises that help people focus on the present moment rather than worrying about the past or future. At work, they can include breathing exercises, gratitude journaling, mindful walking, sensory activities, yoga, and guided visualization to reduce stress and improve focus. 

Why Mindfulness Works?

Mindfulness is a practice backed by decades of scientific research. By intentionally focusing on the present moment without judgment, mindfulness helps calm the body’s stress response, improve emotional regulation, and strengthen attention. 

Research highlighted by the American Psychological Association (APA) found that mindfulness-based practices are especially effective at reducing stress, anxiety, and depression. Studies also suggest they can improve physical well-being by reducing fatigue, easing chronic pain, and supporting overall mental health. 

How Do Mindfulness Activities Support Employee Well-being? 

Activities for mindfulness support employee well-being by giving teams practical ways to manage everyday stress. Harvard Health also points to evidence that mindfulness training can significantly improve employee well-being. In one workplace study, employees who completed an eight-week mindfulness program reported lower psychological distress, better emotional health, and greater resilience than those who did not participate.  Here are some of the benefits of introducing mindfulness sessions at work.

• Improves Focus: Studies suggest that mindfulness training improves sustained attention and helps employees recover more quickly from distractions.. 

• Prevents Burnout: Research indicates that short mindfulness breaks can reduce perceived stress and emotional exhaustion, two major contributors to workplace burnout.  

• Builds Emotional Resilience: Through mindfulness-focused activities, employees learn to respond to challenges more calmly and avoid impulsive reactions. 

• Creates Genuine Connections: Group mindfulness sessions offer shared experiences that encourage open participation and help teams connect with coworkers in a relaxed, supportive environment.  

• Supports Work-Life Balance: Mindfulness workshops help teams set healthy boundaries and intentionally disconnect from work without feeling overwhelmed. 

Fun fact: 1 in 7 employees in the US practices some form of mindfulness activity to reduce stress and improve overall well-being. 

How to Choose the Best Mindfulness Activities 

20 Best Mindfulness Activities for Teams

Explore 20 calming mindfulness activities for teams, including quick exercises, creative and sensory experiences, interactive group activities, and more. Whether you have a remote, hybrid, or in-person team, these activities work well for all. 

5-10 Minute Mindfulness Activities

Check out some quick, easy mindfulness activities you can practice anytime during the workday to instantly feel calm and grounded. 

1. Mindful Grounding Exercises

If you’re looking for simple practices that help you become more aware of the present moment, mindful grounding exercises can be perfect for your team. The exercises take a few minutes to complete and are easy to incorporate between meetings, before presentations, or whenever you need a mental reset without disrupting your workflow. 

Here are a few popular grounding exercises that gently redirect your attention to the present: 

• 5-4-3-2-1 Technique: Notice five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste to shift focus to your surroundings. 

• Backward Counting: Slowly count backward from 100 or 50 to occupy your mind and draw your attention away from distractions.  

• Body Scan: Close your eyes and bring your attention to each part of your body (starting at the head and moving down to your toes), and notice sensations in each area without trying to change them. 

Try it when: You need to refocus between tasks. 

2. The STOP Exercise 

For teams looking for a quick mental refresh, the STOP Exercise is a four-step reset strategy they can follow from anywhere. It takes only two to three minutes to try this activity, and it works best when you’re constantly switching between tasks or preparing for a meeting. A brief pause during the workday can relieve stress, improve focus, and help everyone dive into the next task with more clarity.    

Here’s how it works:

S: Stop for a moment

T: Take a slow, deep breath

O: Observe your thoughts, emotions, and what’s happening around you

P: Proceed to your next task with a clearer mindset

Try it when: You need a quick mental reset. 

3. Gratitude Journaling

Amid to-do lists and hectic deadlines, teams often forget to recognize positive moments from the day. Gratitude journaling encourages everyone to spend a few minutes writing about what they are grateful for before sharing their reflections with the group, if they prefer. This can include small wins, friendly interactions, acts of kindness, or everyday experiences that help them appreciate what’s going well in their lives. 

For a more structured experience, share these prompts during the activity: 

• Who made your workday better today and why? 
• What’s one small moment that made you smile today?
• What’s one win that made you proud this week? 
• Did you enjoy doing anything fun outside of work this week?
• What’s one recent memory that makes you feel happy?

Try it when: You feel mentally scattered and want to focus on positive moments. 

Pro tip: Use a notebook and a pen to journal your thoughts instead of a digital journal on your personal devices to avoid getting distracted by notifications. 

4. Herbal Tea Break 

A piping-hot cup of herbal tea can help soothe frayed nerves during a hectic workday. Instead of another coffee run, team members gather to mindfully prepare a cup of tea, appreciate the warmth and aroma, and sip the flavored brew together in a relaxed space. This helps everyone enjoy a peaceful break, connect with coworkers, and be more present in the moment. If you do not want to enjoy a self-hosted experience, opt for a herbal tea tasting class where everyone can sample unique varieties, learn about their origins, and share their favorites with the group.

Try these blends for your herbal tea break:

• Chamomile and lavender to relax and unwind. 
• Lemon balm and mint for a calm, refreshing tea break.
• Rooibos and vanilla to enjoy a caffeine-free blend. 
• Lemongrass and ginger for a warm, citrussy cup with a hint of spice. 

Try it when: Your team wants to enjoy a social mindfulness experience. 

Here’s a tip: If your team doesn’t prefer herbal tea, host a matcha social where they can enjoy trending flavored blends like mango, berry, and vanilla. 

Creative Activities for Mindfulness

Check out some hands-on activities that help teams slow down, focus on the creative process, and enjoy mindful moments together. 

5. Zentangle Art

Looking for mindfulness activities that are both creative and grounding? A Zentangle drawing session is a great way to relax and refocus in a low-pressure setting. Teams draw repetitive patterns using simple lines and curves, filling in the intersections, and paying close attention to each stroke to bring their focus back to the present. 

The only rule is that the pattern should be drawn freehand without correcting anything along the way (no erasers allowed!) to make the most of the experience. You can also run a mini show-and-tell segment where everyone shares their finished creations and reflects on their creative process. 

Try it when: You want to clear your mind through a low-pressure, creative activity. 

Here’s a tip: Team members who do not enjoy drawing from scratch can try coloring mandalas for a similar calming experience. 

6. Terrarium Building

Nature-inspired mindfulness experiences like terrarium building help teams engage in a slow, tactile activity together. Team members work with natural elements such as soil, succulents, stones, and moss, and thoughtfully assemble each layer in a glass jar. 

This step-by-step process reduces distractions and keeps everyone focused on each stage rather than focusing on the outcome. Team members can also experiment with different themes, such as geo-pyramids, glass globes, sealed terrariums, or wall terrariums, to make their creations stand out. 

Try it when: You want a slow-paced mindfulness activity that encourages patience. 

7. Clay Sculpting

Air-dry clay creations have become one of TikTok’s biggest DIY wellness trends, with creators making everything from trinket dishes to miniature mushrooms as a relaxing screen-free hobby.  This beginner-friendly, no-kiln approach to clay sculpting also makes for a relaxing mindfulness activity for teams. The simple process of shaping and rolling the clay to make various objects shifts your team’s attention to texture and hand movements, helping them tune out of everyday distractions.

You can even introduce a theme like ‘mini desk decor, ‘ultimate comfort food,’ or ‘trending accessories’ for everyone to craft something inspired by it. Also, play calming instrumental or lo-fi music in the background to create a relaxing atmosphere during the session. 

Try it when: You want to enjoy a creative break from screens. 

Here’s a tip: Remote and hybrid teams can join an online pottery class to learn how to create intricate clay objects from an expert. 

8. Botanical Watercolor Painting

Botanical watercolor painting has become popular on Instagram and Pinterest as a low-key hobby that encourages people to unplug and focus on the creative process. Team members receive various nature-inspired images (such as leaves, flowers, or herbs) from a host to study their textures closely and recreate them on paper with watercolors. 

Inspired by the recent botanical watercolor trend on social media, teams can also paint beginner-friendly subjects like floral wreaths, wildflowers, or cacti rather than detailed illustrations. The slow process of layering the colors helps everyone pause and enjoy a mindful activity at their own pace.   

Try it when: Your team can benefit from a screen-free activity that encourages focus and patience. 

Pro tip: You can publish the finished artworks in the internal newsletter or post the pictures on social media to participate in the #botanicalwatercolor trend. 

Movement-based Activities for Mindfulness 

Here are some movement-based mindfulness activities that help teams stay active with gentle exercises while staying engaged in the present. 

9. Japanese Walking 

Most teams enjoy a casual stroll during shared breaks. Japanese walking is an easy way to transform those outdoor walks into a mindful activity. Instead of moving at the same pace throughout, teams alternate between three minutes of brisk walking and three minutes of slow walking for thirty minutes. 

The regular change in pace draws your team’s attention to their breathing, footsteps, and the 3-minute timer on their devices, helping them focus solely on the walk. If you work remotely, start a video call on your phone, use a shared timer, and enjoy the walk together with cameras on or off, based on your preferences. 

Try it when: Your team needs a refreshing break during the workday. 

Pro tip: Choose a scenic park or a green trail to enjoy the walk in a peaceful setting. 

10. Yoga Sessions

Yoga combines physical activity with mindfulness for teams to unwind through gentle, controlled movements. Unlike high-intensity workouts, yoga helps everyone move with intention as they practice poses such as mountain pose, cat-cow stretch, and seated forward fold, focusing on their breathing with each movement. To make participation easy, you can either bring in an expert instructor or opt for an online yoga class if you have a remote or hybrid team, helping everyone enjoy a relaxing mental reset together. 

Explore some different forms of yoga to select a format that suits your team’s preferences: 

• Chair Yoga: Seated exercises on a sturdy chair to release built-up tension.
• Hatha Yoga: Beginner-friendly poses to focus on breathing and connecting with the body and mind. 
• Yin Yoga: Slow-paced poses held for several minutes to cultivate mindfulness and deep relaxation. 

Try it when: You want to enjoy a mindful wellness activity to incorporate movement into your workday. 

11. Somatic Movement Exercises

Somatic movement is a mindfulness approach that uses slow, intentional movements to improve focus. Teams that want to take a mindful break from screens can practice somatic movement exercises to reset their minds. You can bring in an expert coach to help team members practice gentle movements, notice posture and breathing patterns, and explore the mind-body connection along the way. It also works well for teams to ease muscle tension from long hours at the desk. 

Here’s what you can try during the session: 

• Body scan with minimal movement
• Vagus nerve humming
• Neck and shoulder tension release
• Spinal mobility exercises
• Stretch and release movements (pandiculation)

Try it when: You need a mindful way to recharge without needing an intense workout. 

Did you know? Somatic exercises require gentle movements, making them suitable for teams of all fitness levels. 

12. Tai Chi Workshop

Tai Chi, also called ‘meditation in motion,’  is a low-impact mindfulness activity teams can use to unwind and improve body awareness without needing to sit still. Team members can follow an expert to practice various poses at a slow pace, like ‘Brush Knee and Push’ and ‘White Crane Spreads Its Wings,’ while syncing the movements with mindful breathing. 

The gentle rhythm helps them relax, stay grounded in the present moment, and return to work with better focus. To elevate the experience, hold the event outdoors (in a garden, courtyard, or terrace) or play soft ambient sounds to create a calming atmosphere during the session. 

Try it when: You want to introduce teams to a mindfulness practice that promotes relaxation in a unique way. 

Bonus read: Explore 12 best desk exercises for teams to focus on their overall well-being. 

Mindful Sensory Activities 

Mindful sensory activities, like the ones below, help teams slow down and engage their senses to stay more present. 

13. Sand Candle Making

If your team enjoys creative mindfulness activities, sand candle making is a relaxing way to engage the senses while creating a keepsake together. Team members layer mildly scented, colorful sand wax (with calming fragrances like lavender and citrus) into glass jars, slowly and carefully, to create their preferred designs. 

With each step, they work with different textures, colors, and scents, which helps them become absorbed in the creative process and brings their attention back to ‘the here and now.’ For a more meaningful experience, challenge teams to create candles inspired by their mood and have them reflect on their designs during a show-and-tell segment. 

Try it when: Your team wants to engage in a hands-on mindfulness activity. 

Here’s a tip: Wrap the session with a quick group check-in where everyone shares how they felt before and after the workshop. 

14. Aromatherapy Sessions

Calming scents can help influence how you feel, making aromatherapy a simple yet effective mindfulness practice for teams. You can bring in a wellness expert or join an aromatherapy session to explore how different fragrances can help you relax and steer your attention away from distractions. 

Teams can compare various essential oils and observe how each affects their overall mood. If you’re hosting the event in person, run a blind smell challenge where everyone guesses the oils’ aromas and shares which one they were most drawn to. 

Here are a few essential oil recommendations for your team:

• Lavender for relaxation
• Peppermint for mental clarity
• Sweet orange for an uplifting mood
• Chamomile for calmness 
• Frankincense for mindful breathing

Try it when: Your team wants to explore how essential oils can help them relax during a busy day.  

15. Sound Bath Meditation

Treat your team to a deeply restorative mindfulness experience with a sound bath meditation session. Teams close their eyes and focus on soothing vibrations from instruments like crystal singing bowls, gongs, and chimes to recharge and disconnect from work. 

Since the practice doesn’t include verbal instructions, everyone can shift their attention at their own pace based on the changing tones and vibrations. Also, encourage everyone to join the session from a quiet space with dim lights and keep their phones away for an immersive experience without interruptions. 

Try it when: Your team needs a quiet reset after a hectic day. 

Pro tip: Schedule the session after lunch or at the end of the workday, as team members are more likely to benefit from a mental reset then. 

16. Botanical Sachet Making

Easy, relaxing sessions like botanical sachet making help teams engage with soothing aromas and natural textures through a hands-on sensory experience. Team members choose from a selection of dried, fragrant botanicals like lavender, chamomile, rose petals, and rosemary, and fill small fabric pouches with them to create a calming blend (much like potpourri for the mind!). 

The finished sachets can be placed in drawers, closets, or on desks to fill your space with a gentle, long-lasting fragrance. You can also set up a botanical bar (send kits to remote teams) and provide dried flowers, spices, and herbs for everyone to compare aromas, exchange ideas, and create the sachets together. 

Try it when: You want to practice a beginner-friendly mindfulness activity. 

Bonus: Group Mindfulness Activities and Games

Dive into these group mindfulness activities and games to help teams pause and connect with coworkers during meetings, wellness days, or team-building sessions.

17. Appreciation Circle

An appreciation circle is a simple mindfulness exercise that encourages teams to intentionally focus on positive moments that often get overlooked in the everyday rush. Team members take turns sharing appreciation for a colleague, an act of kindness, or a recent win that made a difference in their lives. 

As others listen thoughtfully without interrupting, they practice mindful listening by giving their attention to the speaker and staying fully present. You can also provide mindfulness-themed postcards for participants to write meaningful messages, then have everyone pick one at random so they leave the session with a heartfelt note. 

Try it when: Teams want to engage in a group reflection session. 

Pro tip: Follow this activity with a tea-and-snacks social for teams to continue the conversation in a more casual setting. 

18. Group Visualization Exercise

Guided visualization is a great way for teams to pause, recharge, and let go of everyday distractions. Team members close their eyes and follow a calming narrative to imagine peaceful settings like a quiet beach, a forest trail, or a mountain meadow. Along the way, they engage with the imaginary sights, sounds and sensations around them, helping everyone anchor their minds on the activity and slowly let go of racing thoughts.  

Unlike traditional meditation, teams don’t have the pressure to clear their minds; they can follow the host’s storyline and let their imagination guide the mindfulness experience. After the session, give your team members dedicated time to journal their thoughts and enjoy a moment of quiet reflection.

Try it when: Your team is mentally drained and wants to transition into a calmer mindset. 

Here’s a tip: Show everyone a short nature video with ambient sounds before the event to help them ease into the visualization activity. 

19. Silent Listening Challenge

 The silent listening challenge encourages participants to give their full attention as their teammates share their thoughts in response to a given prompt. Everyone works in pairs or small groups (use breakout rooms for remote teams) to take turns and speak for two to three minutes while the others listen without interrupting or thinking about what to say next. This helps everyone be present for their coworkers and create a space for more thoughtful conversations. 

Looking for prompt ideas? Here are some for you to get started:

• What’s one small win you’re proud of this week?
• What’s a challenge that taught you something valuable?
• What’s a hobby that helps you slow down?
• What’s one thing you learned about yourself this year?

Try it when: Your team wants a simple exercise to practice mindful listening. 

20. Guess the Nature Sound

Play a few rounds of Guess the Nature Sound to tune into calm and give your mind a break from workplace distractions. Team members listen to various audio clips and identify what they hear while focusing on small differences that distinguish one from another. The game works equally well for both small and large teams, so everyone can play individually or in small groups based on their preferences. 

Some sample nature sounds you can play during the event:

• Calming rainfall
• Ocean waves
• Birds chirping
• Crackling campfire
• Soft breeze
• Rustling leaves

Try it when: Your team wants to play a fun, mindful game during shared breaks. 

Here’s a tip: After a few rounds, mix two sounds like rainfall with distant thunder or waves with seagulls for a challenging twist.

Bonus Read: Check out the 12 best virtual wellness activities to help your remote teams reduce workplace stress. 

Frequently Asked Questions (FAQs)

What are activities for mindfulness?

Activities for mindfulness are intentional practices that help teams shift their attention to the present while letting go of distractions in a calming way.

How to host mindfulness group activities online?

To host virtual Mindfulness and relaxation activities, select a video conferencing platform like Zoom or Microsoft Teams. Create a list of events and assign a host to lead the session. Send out meeting invites with all the necessary details so everyone can join the session. Alternatively, opt for a virtual team-building platform to enjoy a fully hosted experience. 

What are some good mindfulness art activities?

Mandala coloring, Zentangle drawing, and Zen doodling are some good mindfulness art activities for teams. 

What are some fun mindfulness activities?

Candle making, pottery, and flower arranging are some fun mindfulness activities for remote, in-person, and hybrid teams. 

How often should teams practice mindfulness at work?

Teams can set aside 5 to 10 minutes a day to incorporate mindfulness exercises into their routine. 

Are activities for mindfulness suitable for remote teams?

Yes! Activities like yoga, sound bath meditation, nature painting, and tea tasting work well for remote teams. 

What are some ways to focus on employee well-being other than mindfulness activities?

You can share wellness quotes, play mental health games and start buddy groups to focus on employee well-being.