UMBC Wellness in the Workplace

Take a Break!


Guided Meditations:    
Click on Meditation Room and you will find 17 guided meditations with music and general information on how to meditate.

Meditation for Stress Management:    
A 12 minute guided meditation designed and presented by Jill Weinknecht Wardell, Training and Development Specialist, UMBC.

Positive Pause:

Short slideshow with music and pictures and positive messages to improve your day and outlook.



Deep Breathing and Relaxation Exercises:
Under Relaxation Exercises that Reduce Stress you'll find exercises Deep breathing for Stress Relief and Progressive muscle relaxation for stress relief, among other helpful relaxation exercises.

Relaxation-Visualization Exercise

Instant Relaxation:
Just under 5 minutes, this video of white clouds moving across the sky, features a male voice explaining how he felt when he watched the clouds, and how he can get the relaxed feeling again by thinking about watching the clouds.  When you’re relaxed and calm, you make better decisions, and you have better ideas.

Guided Breath Awareness Exercise:
10-minute guided exercise on being aware of your breath. Listening to it on a regular basis will help you stay calm and relaxed throughout the day.



Neck and Posture Exercises

Sitting and Standing Exercises 

Yoga Stretches at Your Desk:
This website features 7 yoga poses with pictures that you can do at your desk.

Stretch-Break Program:
This PDF offers a complete at-work exercise program including stretches with photo illustration and breathing, eye, and relaxation exercises.

Five Quick Exercises You Can Do at Your Desk:
Another great article that features 5 desk exercises.

Resting Eye Break Exercise:
Scroll down the page for a helpful eye break exercise and click the link for eye-strain solutions.

Easy Exercises You Can Do at Your Desk:
This link features exercises specifically geared for back care.

60-Second Aerobics (article and exercises):
This link features a combination of workplace exercises including aerobics, strength training, stretching, and tips to use every minute actively.

One Minute Simple Spine Stretch

Office Workout Routine:
Just under 5 minutes, this video features workplace exercises that you can do in your chair and on an exercise ball.

Short Office Workout Routine:
Around 2 minutes long, this video featurs a few simple stretches you can do in your office chair to relieve neck and hip pain..

Always remember to slow down in life; live, breathe, and learn; take a look around you whenever you have time, and remember those who have a place in your heart.


Breathing in I calm my body. Breathing out I smile. Dwelling in the present moment, I know this is a wonderful moment!

Thich Nhat Hanh, Vietnamese monk, author, and peace activist

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