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How to Practice Mindfulness in the Workplace


Image of a workplace

Mindfulness is transitioning from an ancient practice to a common topic in the workplace. Mindfulness is the practice of being present in the moment. To be mindful is to be aware and engaged in your surroundings, thoughts, and feelings. Mindfulness is awareness without distraction or judgment.


Mindfulness, as most of us understand it, comes from Buddhist meditation. Mindfulness is a simple practice that can have a profound impact. As a result of our modern lifestyle, mindfulness has been steadily gaining popularity as a form of self-care. Today, mindfulness practices are being adopted by many sectors.


The Rise of Mindfulness at Work


Mindfulness has been shown to reduce stress, enhance focus and improve emotional regulation. All of these are good for the workplace. Benefits included increased productivity and creativity.


In today's fast-paced environment, burnout and stress are too familiar. A stressed workforce leads to less productivity and more sick leave. Mindfulness has been seen as a way to be proactive about combating stress in the workplace. Diverse sectors are encouraging staff to practice mindfulness and other self-care habits.


Mindfulness Practices in the Workplace


The degree of seriousness and organisation of practices encouraged in the workplace will vary greatly. Some organisations pay lip service to show that they are interested in staff wellbeing, while others have well-founded programs. Regardless of how well-implemented mindfulness has been so far, the point is that it is becoming increasingly recognised as an area that needs development. Those not-so-invested organisations may be in their infancy and be coming to terms with how to address mental health in the workplace. Let's give them more time and hope they get there soon.


Whether your workplace is an early adopter or slows to get started, nothing is stopping you from practising mindfulness in your workplace. Find moments where you can practice breathing activities or body scanning. If you can contribute to your workplace by implementing a mindfulness or wellbeing framework or program, please contribute; there is only positivity to gain.


How to Practice Mindfulness in the Workplace


  • Mindful Breathing: Take short breaks to practice mindful breathing, focusing solely on the rhythm of your inhale and exhale to centre yourself.

  • Mindful Listening: During meetings or conversations, practice active listening, fully concentrating on what the other person is saying without planning your response.

  • Mindful Eating: Use lunch or snack times to eat mindfully. Pay attention to the taste, texture, and aroma of your food, eating slowly and without distraction.

  • Mindful Walking: If possible, take brief walking breaks, being aware of each step and your surroundings, to clear your mind and stretch your body.

  • Single-Tasking: Focus on one task at a time instead of multi-tasking. This enhances concentration and reduces stress.

  • Mindful Pauses: Before starting a new task, take a moment to pause and breathe, helping you transition your focus more effectively.

  • Gratitude Reflections: Take a few moments each day to reflect on things you are grateful for in your work life, which can shift your mindset positively.

  • Body Scan Technique: Periodically, do a quick body scan, paying attention to areas of tension and consciously relaxing them.

  • Mindful Response: When faced with stress or challenges, take a moment to notice your reactions without judgment and respond thoughtfully rather than impulsively.

  • Mindful Workspace: Keep your workspace clutter-free and pleasant, which can help in maintaining a calm and focused mind.

  • Mindfulness Reminders: Set reminders on your phone or computer to take short mindfulness breaks throughout the day.

  • Mindful Communication: Practice being present in all forms of communication, whether it’s email, phone calls, or face-to-face, ensuring thoughtful and attentive interactions.

  • End the Day Mindfully: Conclude your workday with a few minutes of reflection on what you accomplished and setting intentions for the next day.


The Future of Mindfulness at Work


Awareness of mental health, including mindfulness practices, is becoming more prevalent. Some sectors will likely look to implement a wellbeing plan for their staff formally. These plans will include self-care strategies such as mindfulness. Policies and procedures that include mindfulness will become part of our workplace culture. Mindfulness could foster a more focused, creative, and emotionally intelligent workforce. Mindfulness is much a trend – it's a sustainable approach to enhancing both personal and professional wellbeing in the workplace.

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