I'm sharing 10 mindfulness practices that can be useful at work and done in under 30 seconds.

I shared a technique earlier this week called See Out. Today, I'm sharing how to do See In.

See In is a useful technique for times like these:

- You're making coffee in the morning and your mind is racing about the day ahead. You notice this and do a microhit.

- You can't stop picturing a presentation that didn't go well earlier in the week. Use See In to break apart that mental image and experience relief.

- Someone else is talking and you're thinking about dinner that night, do a quick hit of See In and then come back to the conversation.

The mind is constantly affecting our moods and actions through subtle image activity -- often without us even knowing about it. You may not even know it's happening until you try this technique. Once you see how mental images strengthen a self-story, you become less prone to mind racing.

It's also an incredible tool for building concentration.

Here's how to do See In.

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