mindfulnessatwork

10 Practices for Mindfulness at Work

If you’re anything like us, the end of the year is full of distractions. Sometimes we just need one of the gentle reminders below to pay full attention to what we’re doing. Being present in your work will seriously enhance the quality of what you do.

ONE: ENJOY YOUR CUPPA

Savoring your daily coffee or tea slowly and with full awareness is a great way to bring mindfulness into your day. You can focus on the taste, warm of the cup, smell, or the feeling of warm liquid as it flows through your body.

TWO: GROUND DOWN

If you’re feeling unsettled and hindered by an unfocused mind, get grounded by firmly pressing your feet into the ground or floor. This practice can give you firm roots to support you as you tackle a difficult task.

THREE: LOOK UP

Become unstuck by looking up away from your computer. Soften your focus and simply let your gaze settled outside of your immediate workspace. Open yourself up to inspiration from beyond the confines of your computer screen.

FOUR: PRACTICE EMPATHY

Put yourself in the shoes of a client, colleague, or boss. Try to imagine how a situation affects them physically and emotionally before you react.

FIVE: CHECK-IN WITH YOURSELF

Take 30 seconds to check-in with yourself and notice what you are thinking, feeling, or sensing. Create a space between your thoughts, emotions, and perceptions and your reaction by doing so.

SIX: MIND LIKE THE SKY

When you feel like there’s just too much on your plate to move forward, pause and image a great blue sky in your mind. Let your thoughts and feelings move through your mind just like clouds. Allow feelings of overwhelm and anxiety to pass, and resume work feeling fresh and new.

SEVEN: TRACK YOUR MOOD

Throughout your day, take a second to record how you are feeling. At the end of the day, take a look at the list and notice no one emotion lasts forever.

EIGHT: BE PRESENT

At the end of the day, ask yourself, “when was I most present?” “When did I feel the most alive today?” You may quickly notice your best moments are when you are fully present and engaged with what you are doing rather than being tied to achieving a certain goal.

NINE: USE YOUR “BEGINNER’S MIND”

Mindfulness cultivates a “beginner’s mind,” which basically is the ability to look at things with curiosity and a fresh perspective. Be inquisitive rather than stuck with preconceived notions and you’ll find new ways to handle problems in your life.

TEN: RECONSIDER BY ASKING, “WHAT’S MY INTENTION?”

Prevent firing off nasty or impulsive emails by asking yourself, does this message help or cause greater harm?

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