Practicing Mindfulness in the Workplace

Do you find yourself having difficulty with staying present at work? Do you find yourself overwhelmed and anxious throughout your days? Practicing mindfulness could help! 

Mindfulness simply put is the practice of being fully present and aware in the current moment. The good news is that you don’t necessarily have to meditate for 10 minutes at a time. The bad news is that it is a practice and you might find it frustrating at first, which is totally normal! As humans in this day in age, we aren’t used to focusing our minds in the present. Don’t let that discourage you!

Mindfulness in the workplace has many benefits. It can help reduce stress, help you regroup when feeling overwhelmed, help you refocus, and bring more awareness to the tasks in front of you. 

MORE GOOD NEWS: Here are some tips and tricks for quick practicing of mindfulness that you can incorporate during work when you find yourself feeling overwhelmed. 

1. Take cues from your body to help you name your emotions. Remember that one time (probably more than one time) where you received an email from your manager that made you furious? You noticed your heart racing or maybe you just gave a big sigh in complete defeat. Either way, you get the gist. 

Take cues from your physical responses in being able to name how you are feeling. This is the first step in the self awareness process that will help you identify when you are feeling overwhelmed, frustrated, anxious, etc. Once you name the emotion, it’s much easier to respond to e.g. with a mindfulness practice.

1. Use your breath as an anchor. Once you identify and name the emotion. Respond to it by noticing and regulating your breath. Simply bring your attention to and intentionally slow your breathing. Follow the breath in and out for as little as 5 seconds. 

1. Start your day with an intention or affirmation as you go into work. For example, it could be as simple as, “I will remain calm in stressful situations” or “I will remain focused and present throughout my day.” Now, I know these may seem impossible at times, especially if your job is high stress and chaotic. But again, do not get discouraged. After you set your intention for the day, focus on the key words of how you want to feel or behave during your day.

In the above intentions, you could use the words “calm” or “focused” as an anchor to bring you back to the present moment. When you identify and name the emotion (remember that?) use the chosen word to bring your attention to the present moment.

Remember, this is a practice! Like anything else you try to master, it takes time to become easier. Don’t get frustrated with yourself if you don’t get it right the first time. But also make sure you are practicing it daily so you DON’T send that regrettable email. Before you know it, you’ll be the zen master at work.