Taking mindfulness practices to the workplace
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EmailLearn practices for mindfulness that can be done while at work.
Mindfulness can and will look different for each person, but everyone can benefit from a personal mindfulness practice. Mindfulness is paying attention intentionally to the present moment and watching your thoughts come and go with an attitude on non-judgment and self-compassion.
For many of us, a considerable amount of our adult life will be spent at the workplace. It is therefore important that we build practices of wellness for ourselves while we are there. Mindfulness can be one of those workplace practices.
Many jobs require hours at a desk looking at a computer screen while others require customer care and hours of standing. No matter the physical environment, all jobs come with stress to minds and bodies. We can take control of the stress levels we experience in the workplace by cultivating healthy mental and physical habits. A few (three to five) minutes of mindful practice once or twice in a workday will reduce your experience of stress, can improve your mindset and reenergize your focus.
Beginning the day with a short mindfulness exercise can help to focus our mind on the present and get our day started productively. Some beginner friendly mindfulness practices that can be done during the workday are noted below.
Mindful breathing
Mindful breathing is breathing with a focus on the sensory experience of breath entering and leaving the body.
- Notice shallow tense breathing, raised shoulders or other physical signs of stress.
- Make an intentional shift away from the stressful thoughts and focus on your breath.
- Take a moment to notice your breath as it enters and exits your lungs, breathe deeply so you can feel the air fill your belly.
- Continue to focus on the breath for a couple of minutes letting any other thoughts that enter your mind just drift away.
Mindful movements
Mindful movements are moving the physical body in concert with the breath.
- Notice stiffness or poor posture or holding and tightness in your body
- Make an intentional shift by standing and mindfully moving in rhythm with your breath
- Start with circling one ankle and then the other; reaching up with your arms and then bending at the waist; or by taking short walks while carefully noticing the movement of your feet, knees and hips
Thought surfing
Thought surfing is noting our thoughts and then making a shift to let them go, rather than holding attention on them.
- Notice your mind wandering or fixating.
- Make an intentional shift to notice the thought and then allow it to simply drift away.
- Perhaps focus on a thought and really give it all of your attention and then imagine it in the timeline of your life, namely how important will this be in a week, a month or even a year.
None of these practices cost money or require special equipment. It may be as simple as changing your focus during the work day or intentionally noticing that you are feeling stressed so that you can carve out five minutes before the next meeting. Mindfulness can and will look different for each person, but the benefits are far reaching and universal.
To learn more, explore Michigan State University Extension's various workshops on Mindfulness for Better Living.
