Mindfulness at Work
What is mindfulness?
Mindfulness is the practice of paying close attention to what we are experiencing in the present, both inside our bodies and minds. It is a conscious effort to be with whatever is going on right now. In each moment, mindfulness invites us to be awake, aware, and accepting of ourselves. It also allows us to slow down the hectic pace we often keep and to attend to our lives more fully.
Why should we practice mindfulness at work?
Increasing the collective mindfulness of an organization is an effective tool for team members at all levels. It can improve individual emotional wellness by reducing anxiety and other negative emotions, thus increasing self-awareness and patience. Team members are less likely to experience burnout and can be more effective daily. Other benefits include happier employees, stronger connections, team building, and better handling of constructive feedback.
What are some techniques?
Although mindfulness is best learned and reinforced through sustained and regular practice, many mindfulness-based strategies can be incorporated into daily life activities at any time. Below are a few techniques to consider trying during the workday.
Mindful moments: Take time each day to shift from a mode of doing an action to one of pausing and being with whatever is happening right now. As you sit, stand, or move, notice your feelings, thoughts, and bodily sensations as they come and go. It is often practiced with the next technique.
Awareness of breathing: Focus your attention on your breathing. Notice your breath as you inhale and as you exhale. Take time to observe your breath and just breathe without forcing it to change in any way. See if you can become aware of your breathing in your abdomen. Place your hand on your belly and notice how it rises and falls. When you find your mind wandering, just bring it back gently to your focus on the breath.
Body awareness: Notice whether your body is tense or relaxed. If any parts are tight or constricted, observe the tension and then see if you can soften it or gently let it go.
Single-focus tasking: Multi-tasking may have become the norm but notice what happens when you focus your attention fully on one activity at a time.
What are benefits of mindful work?
Better stress management
Improved productivity
Conflict resolution
Stronger teams
Increased motivation
More positive outcome
Morale boost
Less burnout