How to Practice Mindfulness at Work

Mindfulness means that you are conscious of what is going on within yourself. You recognize and are aware of your emotions, thoughts, and body, and it’s a technique that can increase your quality of living and well-being. There are several benefits to mindfulness, such as expanding your attention span and memory, increasing stress tolerance, and boosting morale. So why not use mindfulness in the office? Here are some tips on how to practice mindfulness at work that you can try today:

1. Do Short Mindfulness Exercises

One great aspect of mindfulness exercises is that they don’t have to be long. Shamash Alidina states, “Even one minute of consciously connecting with one of your senses can be classified as a mindful exercise. You don’t need to close your eyes. You don’t even need to be sitting down.” Taking a little bit of time can help you rebalance while at work.

Photo by Bethany Legg on Unsplash

2. Try Simple Techniques

Mindfulness techniques do not have to be complicated. Drew Hansen gives the following three examples:

• “Spend at least 5 minutes each day doing nothing.
• “Get in touch with your senses by noticing the temperature of your skin and background sounds around you.
• “Pay attention to your walking by slowing your pace and feeling the ground against your feet.”

3. Focus on Your Breath

Focusing on your breath is easy and can be done anywhere, including your desk! Ashley Stahl suggests this exercise: “Breathe in deeply through your nose to the count of three, hold for three, and release through your mouth to the count of three. Repeat. You can also try this with your eyes closed.” Take a few minutes every day to breath deeply and intently, and you’ll notice a difference.

4. Take a Lunch Break

Did you know that 39% of employees have lunch at their desk, 28% report taking no breaks, and 81% don’t take a real lunch break? According to this study, you have a high chance of being one of those individuals not taking advantage of lunch. Mindfulness helps you enjoy your food more and helps you eat slower, which typically results in lower caloric intake. Taking an actual break can be good for you.

Photo by Diego Duarte Cereceda on Unsplash

5. Listen to Others

Actively engage in conversations by listening. Charles Francis says, “To practice deep listening, start by looking into other people’s eyes. Then pay close attention to what they’re saying, and resist the temptation to let your mind wander off.” Positive consequences of practicing deep listening is that you will seem more sincere and respectful, which will help improve professional relationships.

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