Using mindfulness at work
Our workspace is where we spend most of our waking hour. The stress of multitasking and delivering our best, takes a toll on our mental, and emotional well-being, at times leading to burnout. We are running on our subconscious mind most of the time. So when we are not fully present in anything, it is our subconscious mind at work which affects our performance and robs us out of fully experiencing our best moments at hand.
The good news is that this can be changed. ‘Mindfulness’ maybe an elusive word, but it is important for our overall well-being. According to the Greater Good Science Center at Berkeley, mindfulness is: “maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment, through a gentle, nurturing lens.”
Mindfulness requires work and is a journey to know our inner world and choosing ourselves each day. This can be done through meditation, breath work, music, connecting with nature and much more.
At work where we are juggling a million tasks, you must feel it is impossible to practice mindfulness. But all we need is, the intention to make a change, and the road will appear.
Here is a few tips to help you be more creative and effective in your workplace.
1) Experience the moment at hand: Being dedicated to one project at a time, will be your first step towards being mindful. If you notice your thoughts spiralling, take a deep breath, regain your centre and return to where you left off.
2) Affirmations: Take a post-it and put down thoughts that help you get through your day. For e.g. “I know I can complete this” or “I am allowed to take a break, and come back.” These statements will keep you motivated and remind you that you are capable of better things than you give yourself credit for. This will also help you find your strength and make better use of it.
3) The famous ‘Job List’: We all have created long to-do lists at our jobs but rarely managed to follow it. There was a reason to create it and making one is crucial. This will not only help you manage your tasks through the day, but also help you be more realistic about how much you can achieve with quality. This will improve your working memory, and also increase your attention span.
4) Pause and Breathe: Go for a quick stroll around your office lawn, grab a coffee or just look outside the window. Your mind as your body needs time to re-energise itself. Treat it with kindness and give it a breather, and it will support you in more ways you can ever imagine. This will increase your happiness level significantly, all the way down to the physical level.
5) Be thankful: At work we are dealing with so many people boss, colleagues, staff, clients and the list goes on. Each bring with it some anxiety, and we get into a negative mindset. It maybe difficult but try to look for small things to be thankful for in your workplace. It will also help you maintain positive relationships at work.
These techniques allow you to experience the present moment fully and help you deal with struggles, setbacks, and challenges at your workplace. You can rewire your brain to make better decisions and be more resilient. Cultivating mindfulness will allow you to tap into your thoughts, feelings, beliefs while providing you with a holistic perspective about your career.
The best way to begin is to take 10 minutes each day, focus on one thing and add tasks as you go along towards being more mindful. Be patient with yourself through this process. Dive deep into who you are with compassion and courage. It will certainly be worth your time!
Source: https://positivepsychology.com/mindfulness-positive-psychology-3-great-insights/
