Mindfulness has become a bit of a buzzword recently. With so many apps, classes and talks available it seems like everybody is getting involved. But did you know that you can also practice mindfulness at work?
What is mindfulness?
Mindfulness is the practice of being fully engaged and present. Since 2012, the number of people practising mindfulness has tripled and it is now considered to be as popular as yoga. Meditation apps like Headspace have over 40 million downloads and the industry is estimated to be worth up to $1 billion.
How mindfulness helps at work
The most common benefits of mindfulness are to improve general well being, improve energy, relieve stress and anxiety, and improve focus. These can all lead to a better life at work, so much so that in America 52% of employers offered their employees mindfulness training in 2018.
Mindfulness techniques for work
Just because you sit at a desk all day in a high-stress environment, doesn’t mean that you can’t be mindful. There are some mindfulness techniques that can be applied to any job.
The mindful minute
This technique should be the first thing you do when you get to work. Before turning on your computer, checking your phone or meeting with your boss you should try the mindful minute. The technique aims to ground you as soon as you sit down at your desk. Try to be aware of your body and your breathing. You can use an app or podcast to help you if you like, or else you can do a self-guided mindful minute.
Breathing is a key part of mindfulness. During our daily life, we breathe via shallow breathing. These are short, regular breaths. Mindful breathing encourages us to take deeper, slower breaths and hold them for longer. You can do this in your chair at work, with your eyes open or closed, whatever is more comfortable for you. Practice this for two or three minutes at a time.
Between all the meetings, phone calls and chats that make up a normal day of work we end up in hours of conversations every day. Mindful listening is a technique that allows us to be present, aware and contribute to our environment. Listening to our colleagues, responding with questions and trying to view situations from their point of view can make us more mindful.
Taking a quick break from your desk to do some mindful walking can also be a big help. Mindful walking differs from normal walking as it is done at a much slower pace. It allows you to soak in your surroundings, notice things you would normally have missed and be more present in the moment.
There are also some things you can do that will help reduce your stress at work and lead to a better overall day. When you first wake up at home you can take a few minutes to visualise your day. You can take CBD to relax and clear your mind and start planning your day and telling yourself that it will be positive lays the groundwork for a positive experience.