These 6 mindful ‘micro-practices’ can help you be calmer and happier — including 3 you can do at work

If the word “mindfulness” sets your teeth on edge, perhaps that’s a sign you need it.

But don’t be too daunted — mindfulness is less about becoming one with nature on a misty mountaintop and more about being present, according to Pema Sherpa and Brendan Barca, authors of the new book, “The Daily Buddhist.”

“We get it. Mindfulness has become a buzzword, slapped onto everything from yoga mats to self-help books,” Sherpa told The Post.

“But here’s the thing: it’s not about superficial ‘good vibes’ or pretending everything’s OK,” she added. “Real mindfulness means paying attention — to your reactive emotions, destructive thoughts, rising heart rate and attachment to identity — so you can choose how to show up for yourself and others.”

And while sitting cross-legged on your bed and closing your eyes might be one iteration of mindfulness — it can take on many forms that go beyond the cliché.

“Mindfulness isn’t just about sitting on a cushion in silence trying to feel peaceful. That’s one way to practice, but it’s not the whole picture,” Sherpa said.

“Mindfulness is really about paying attention to what’s happening right here, right now — whether you’re on a packed subway to work, talking to someone you love (or don’t) or doing the laundry. It’s about being present, not zoning out. You don’t have to be calm or have it all together. You just have to notice what’s going on — in your body, your mind and the world around you. That’s the real practice.”

In today’s world of doomscrolling, multitasking and endless pinging — practicing mindfulness is arguably more important than ever, and it doesn’t matter if you’re in your bedroom or at the local bodega.

“The mind loves to wander — it races ahead and gets stuck in the past. It spins stories, replays old conversations and imagines worst-case scenarios. No wonder we always feel stressed. The mental loop of worry and regret doesn’t just wear us out — it pulls us away from the only moment that’s real: this one,” Barca told The Post.

“Mindfulness interrupts that loop — bringing us from over there to here. It grounds us in the present and helps us observe our thoughts and emotions without being swept away,” Barca continued.

“This simple shift makes a powerful difference: we feel less overwhelmed, more focused and better able to respond to life with clarity and calm. Instead of being pulled in a million directions, we’re finally here — and that changes everything.”

Here are six micro-practices you can sneak into your day — three of them you can totally do at work — no lotus position required.

Take a deep breath

“When your brain’s spinning with countless thoughts, take a few deep breaths and really experience it,” Sherpa said. “That’s it. Don’t try to ‘zen out,’ but remind yourself: ‘I’m here.’ This grounding practice can take less than a minute.”

Walk with intention

Get out of your head and onto your feet.

“On the sidewalk, in the hallway, heading to the subway — ditch the phone and feel your steps,” she said. “Just for a minute. Let your mind catch up to your body, even if everything around you is rushing.”

As the late Buddhist Master Thich Nhat Hanh once said, “Walk as if you are kissing the earth with your feet.”

Listen well

For many of us, truly listening to someone is a skill that needs to be learned and practiced — but it’s worth it.

“The next time someone’s talking to you, don’t check your phone. Don’t daydream. Don’t plan your comeback. Just listen. For a full 30 seconds, with no interruptions. It’s rare, weirdly hard — and way more powerful than it sounds,” Sherpa said.

“You might be surprised how much more connected to the other person this makes you feel.”

Finish one task before starting another

If your workday is full of back-to-back Zooms and a symphony of Slack pings, try to resist the urge to multitask.

“We treat our minds like machines — task after task, meeting after meeting, no breath, no space,” Barca said. “Give yourself the permission to finish one moment before you start another.”

Work through the stress instead of numbing it

“When tension hits, don’t override it with distraction,” he said. “Feel it for a moment — the tight jaw, racing heart, whatever it is. That’s how you allow stress to move through you instead of letting it pile up within.”

End your workday like a ritual

“Close out your computer with intention. Know that you’re shifting spaces — from productivity to presence,” Barca said. “That mental switch helps you show up for your life, not just your inbox.”

Still think mindfulness isn’t for you?

“Without mindfulness, we can let anger hurt someone we love, allow shame to spiral into self-loathing or push ourselves too hard at work when we desperately need rest,” Sherpa said.

Think of mindfulness as a mental exercise — one that not only calms you but also helps you behave like your best self.

“Mindfulness acts as a tether. It helps keep your emotions in check, prevent your thoughts from turning against you, be present for life’s little moments and become the person you aspire to be — for yourself and the people who matter most,” she said.

“If that sounds like something you need, mindfulness is for you.”