See if you can find a moment during the day to leave the office to get some fresh air and practice a mindful walk. Perhaps this is possible between meetings, tasks or during a lunch break. If leaving the office is impossible, try walking through office space, mindful of your body.
Start by walking at a natural pace. If it helps you, you can count steps 1 through 10. If it is possible, when you have counted to ten, stop or change the direction you’re walking.
With each step, notice the process of raising and lowering your feet. Notice the movement in your legs and other parts of the body caused by the walk. If you notice that your attention is dropping, just acknowledge it and gently return to acknowledging the sensations you feel from walking.
Our mind is constantly working so this exercise will probably bring about some thoughts and emotions. It’s natural. Therefore, it’s always a good idea to return to the exercise as many times as you notice your distraction.
After a while, expand your attention to notice the sounds coming to you. Without naming or following them. Just acknowledge the sounds that appear and disappear. Then focus your attention on the fragrances that come to you.
After a moment, look around and check if it is possible to look at the world around you, whether in the office or outside, as if you were seeing the it for the first time. What is the light, sky, the color of leaves on trees, buildings, people like?
Finally, return to the physical observations you make when you march. Again, feel your feet on the ground or floor and all movements in the body caused by each step.
When you are ready to end your practice of mindful walking, stop for a moment before returning to your activities.