Mindfulness isn’t about clearing your mind. It’s about noticing what’s here — in your body, your breath, your senses — without rushing past it.

Even three minutes of awareness can shift your state. And in the chaos of hospitality work, that shift can change everything.

Try this:

Before your shift:

Close your eyes. Notice your feet on the floor. Take three deep breaths and scan your body — from your head to your toes — with curiosity, not judgment.

During work (when stress peaks):

Take one breath in through your nose, long and deep. Exhale through your mouth. Say (in your head), “I’m here.” Repeat as needed.

After your shift:

Sit or lie down. Put one hand on your belly, the other on your heart. Feel your breath. Let the day leave your body, one exhale at a time.

That’s it. Presence, not perfection.