5 Ways To Implement Mindfulness In The Workplace

5 Ways To Implement Mindfulness In The Workplace

August 31, 2018

Mindfulness is an amazing way to become more mindful in the aspect of the workplace. We all know taking breaks is the key to being productive. Outside of work, you might be running around prepping, cooking, planning, and arrive to work with a cluttered mind. In the busyness of your day, how can you implement these principles of mindfulness so that you feel more lively, present, and productive at work? First things first:

What is Mindfulness?

Mindfulness is the state of being consciously aware, to be aware moment-by-moment of our thoughts, feelings, and surroundings. It is the fundamental human ability to be fully present, no matter what we are doing or where we are. The simplest way to start is learning to breathe and implementing meditation. Full read here.

Benefits of Meditation?

 Have you ever wondered why the happiest people practice meditation? The answer is simple: when adequately developed, it yields benefits such as self-awareness, better concentration, and lower stress levels. Full Benefits.

 Now that you grasp why mindfulness is important, you might be thinking “I don’t have time for this!” At first, it may seem like it’s useless. Some days, you forget to be mindful altogether, and if you do remember, it's unclear how to be mindful.

 Don't worry; you will learn how to get creative in the workplace to incorporate mindfulness and transform your workdays.

 1. Walk mindfully to and from your workspace

 We walk everywhere! Mindful walking simple means to walk while being aware of each step and breathe you take. Practicing mindfulness walking can be done outdoors, in a hallway, or even in a spacious room walking back and forth. Since we walk frequently focusing on walking as being a moment to be mindful, it will help you find more peace and happiness throughout the day. Walking on this planet is a joy!

 2. Be present at work

 To be mindful at work simple means to be present in what's going on in the minute-to-minute activities and be aware of what's happening within you, your emotional and mental state. Sometimes we operated mindless, and unconsciously, drifting thoughts occur, taking our mind off the task at hand. Connect with your senses as often as possible at work, rather than vanishing in the numerous thoughts.

When you have a few minutes, draw attention to how you’re feeling, stop, take a few breaths, ground yourself, and carry on with the task. At first, incorporating mindfulness may be hard, but if it's easier, make an effort to work more consciously by working a little slower.

 "On average, Americans between 25-54 years old spend 40.3 hours a week working.

3. Connect mindfully

We often hear how important communication is, regarding relationships, but they’re just as important in the workplace. To communicate mindfully helps improve the mindfulness practice holistically; it’s also effective to strengthen communication between co-workers.

 When to listen to your co-worker, be fully present in the conversation, regardless if it’s direct or in a group. Don’t listen and try to think of what you will say. Don’t judge their words, simply listen to everything they have to say before giving your two cents. If your focus drifts away and you’re thinking “What should I eat for dinner,” just refocus your attention on the person speaking.

 Be conscious of how you are communicating as well. As you speak, be aware of the listener(s) reaction as you’re speaking. The main focus is to communicate clearly.

4. Break-time meditation

 Taking a deep breath, relief, and peace doesn’t have to be reserved at the end of the workday. Utilize your break with a simple meditation or 4-7-8 breathing. Whether this is at the break room, office, or even in your car, this mindful break can be effective to support working the second half of your workday.

 Sometimes, we may not have time for breaks; I personally understand this being a nurse. There are times I don’t have a break in a 12-hour shift. The way I like to take breaks, even if I’m busy, is to have my patients covered by another co-worker while I take 5 minutes away from the work environment. Quickly throw some headphones on with relaxing music (of your choice) and focus on my breathing. Even if it's two minutes of breathing, you’ll notice the difference and mental clarity!

5. Accept the uncertain

 We can’t deny negative emotion, thoughts, and feelings; they are part of life. Being positive is amazing, but learn to accept negative emotion, acknowledge how they make you feel, without rushing to change your emotional state. Acceptance is the base of mindfulness. Accept the present moment just as it is.

 Let's say a patient crashed on you or your company went $10,000 over budget. These are facts that we have to accept because they already happened. Don’t hamster around the situation, but accept that it happens and move forward to deal with the current situation. Lacking acceptance can make your passive-aggressive about the situation, avoiding talks/meetings with the right people to avoid this from reoccurring. Mindfully learn from the experience, accept the lesson it was meant to teach you, and this will lead to positive change.

 Acceptance can also be personal. Self-criticism can be energy-draining, disrupting self-identity. Accepting your shortcomings, inability to finish tasks, weaknesses, will help you create transparency to allow yourself to work on these aspects to wish to improve.

 Final thoughts

 Become conscious of the mindfulness practice you wish to implement. Be consistent even if it's just for 30-60 seconds at first, lengthening that to two minutes after a while. We all have to start somewhere. Getting creative with mindfulness in the workplace will help you transform your day.

 Remember, mindfulness is not about living “slow.” It’s about heightening your focus and awareness in both work and in life. These five tips will help you strip away distracting thoughts and help you stay on track as an individual, as well as a team. Take control! Try these tips and let us know how it has improved your workplace!

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