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Bringing Mindfulness to Work – Ten Tips

Practicing mindfulness sounds simple but, of course, it’s not because it goes against the grain of how we have been socialised to function and especially to work.

Bringing Mindfulness to Work

Instead of always rushing around looking to spot and fix problems, mindfulness is more about stepping back so we can ‘see clearly’, make discerning choices and act more intentionally.

In my experience of teaching Mindfulness in organisations, the most common difficulty people at work have is that they feel ‘under pressure’, ‘distracted’, ‘over loaded with information’ and simply too busy to take a breath. The problem that this creates is that people are not at their best or able to sustain their health, wellbeing, creativity, productivity or relationships. This is why Mindfulness is now more essential than ever.

Why bring Mindfulness to Work?

Doesn’t any work activity have a better outcome when you are relaxed, composed and centred rather than tense, dull and distracted?

Mindfulness training starts by developing your self awareness and ability to self regulate when stress is triggered. This is just the beginning of an inner transformation that is most commonly described by participants as ‘life-changing’.

Bringing Mindfulness to Work – Ten Tips

Mindfulness at work

 

Get up a little earlier (start of a whole new year!) and allow yourself a few minutes to be quiet and still. You can listen to a guided meditation here or take a slow quiet walk outside looking, listening, feeling without getting caught up in thinking/ planning.

 

Bringing Mindfulness to Work

Throughout the day, notice your posture. Are your shoulders raised? is your jaw clenched? Are you holding any tightness, or tension? Research shows that making even slight physical adjustments, like becoming more upright, open, softening the skin, changes your physiology which changes your mind state. It’s a chicken and egg situation!

Mindfulness at work

 

 

Notice when you are rushing. It’s a habit many have acquired which convinces us that we do not have enough time! Consciously moving a little slower and paying more attention to your movements and how your body feels reverses this process.

Mindfulness at work

Notice your breathing often. Where do you feel it? Connect with the sensations of breathing directly and rest your attention there to anchor your mind and bring you into the present. Moving your attention to the breath calms your body and mind.

 

Mindfulness at work

 

 

Consciously pay attention to others when you are interacting; to the sound and tone of their voice(s), to their body language. Notice your judgements and see if you can stay open and curious.

 

Mindfulness at work

 

Whenever you walk, notice the sensation of walking, one foot on the floor, followed by the other. So often, when we are moving our mind is elsewhere. See if you can give your attention to sensing rather than thinking – feeling your clothes on your skin, the air against your face and hands; hearing what sounds are around; seeing whats before you, the colours/textures without adding any interpretation/thinking to it…

 

Mindfulness at work

 

 

When you are about to eat, choose to do it consciously. Look at the food and take in the colours, smells… notice your mouth watering and your body preparing for eating. So, eat a little slower and tune into really tastingseeing, smelling and appreciating your food more fully.

Mindfulness at work

 

Before you go into a meeting or take a call, Pause. Ask yourself what your intention is, so that you are able to behave consciously. When you are fully present, you are more available to seeing clearly and not wasting opportunities.

Mindfulness at work

 

When you arrive home, consciously let go of the day and orient yourself towards what’s present. Maybe change your clothes, say ‘hi’ and connect with the people.

 

 

This blog was written by Joanne O’Malley, Mindfulness at Work.

Most people need guidance and support in developing a mindfulness practice, which acts as an antidote to stress and a way of working and living more optimally.  We offer ‘Transformational’ Mindfulness Training that empowers people to function more effectively.

For more information

Please don’t hesitate to contact Joanne if you have any query?

 

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Joanne_large_transparentMindfulness at Work was set up by Joanne O'Malley to provide high quality Mindfulness Training. Research shows Mindfulness is effective to reduce stress, increase self awareness and deal more effectively with the demanding context in which we work and live... >> more

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The course helped me become more aware and recognise what depletes my energy and sense of self. I loved and got so much from the variety within each class, the meditation, tal…
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