1. Sit tall on a chair with both feet firmly placed on the floor.

2. Breathe in and out long if too many thoughts.

3. Place hands on different parts of the body and breathe and out into these areas.

4. If a lot of nervous energy, then bend/stretch, dance, walk outdoors apply yoga to find a sense in the being.

5. Breath in and out twice before picking up the phone.

6. Speak mindfully what is true and useful

7. Be mindful of your core intention and passion to support others

8. Speak on important matters at the right time, right, right subject and to the right person(s).

9. Be mindful when feeling tired; we get vulnerable to reactivity.

10. When arriving at the front door of work, stop, take two or three breaths making a quiet dedication to spend a day in service to the team and clients.

11. When departing work, stop outside, take or three breaths, and remember the working day is over. so you are free to engage in the rest of your day.

12. Remember that mindfulness is a practice – like learning to type, riding a bicycle or develop unused muscles.

13. Be mindful of your hands. Hands can show calmness or agitation, kindness or abuse, generosity or greed, creativity or indifference.

14. Be mindful of what goes on the end our fork or spoon or into our hand and from there to our mouth.

15. Be mindful of what we appreciate at work and what challenges us.

16. Fear and blame are two of the most difficult states of mind to experience and to listen to.

17. Be mindful of the value of short questions, to the point, to ask with care and consideration.

18. To respect the varieties of roles in a team. All are equally important and practise to listen to the needs of the others(s) in a team.

19. To practise to step fully into a role with authority, adopting a quiet, professional approach with stillness of the body and hands.

20. To remember that service to others matters more than status and significant income. To appreciate the numerous people and organisations engaged in a wide range of public service.