Simple Ways to Practice Mindfulness & Relaxation at Cooper

Working in a hospital setting can be stressful at times. We are busy taking care of others, and it’s often the case that we forget to take care of ourselves. Here are a few, simple ways to help us regain focus, pay attention to our surroundings, and hopefully find pockets of relaxation in our busy day.

30 minutes

• • Lunch with a view – Eat lunch somewhere new or in the cafeteria as opposed to behind your desk or “on the go.” Added bonus – bring a friend/co-worker!
  • Take a walk – On a nice day, take a walk around the hospital or across the street. Spend time focusing on your senses – what do you see, hear, feel, smell?
  • Listen to a podcast

 15 minutes

• • Walk to the Healing Garden – Try focusing on your senses in the garden or maybe even call a friend or loved one to catch up
  • Grab a drink/snack on a different floor or across the street – Get your legs moving and have a change of scenery!
  • Relax in silence in the Cooper Chapel

5 – 10 minutes

• • Take the stairs – Get your heart pumping by taking the stairs. Increasing physical activity can also help improve our mood!
  • Make a coffee/tea or grab a snack – Practice mindful eating or drinking (how does the item look, what does it smell like, does it bring up any memories for you?)
  • Listen to some of your favorite songs – You can do this either at your desk or with your headphones as you walk around the floor or take the stairs.

30 – 60 seconds

• • Deep breathing – Ensure your exhale is longer than your inhale for maximum relaxation. Also do this only as medically appropriate!
  • Look at a picture on your phone that brings you peace/relaxation – Take a moment to look at the image and notice what emotions you feel. Maybe even change this photo to the background of your phone if you’d like.
  • Stand up and stretch – Sometimes just moving our body slightly can improve mood and focus.
  • Mindful Minute – As you move down the hall to a meeting or even to the bathroom, notice your senses. It may seem simple, but you may be surprised by what you’ve never seen before on your own floor!
  • Think of one thing you’re looking forward to either after work or in the future – Thinking of future, enjoyable events and activities can improve our mood in the moment.
  • Identify one thing or person you’re grateful for

Simple Ways to Practice Mindfulness – Printable Handout