Are you stressed at work? Or do you find it difficult to finish everything by the time you get home from work? Mindfulness practice at work is one way to improve health, well-being, and productivity. This exercise will help you focus on what’s important, build your confidence, and help reduce the mental and emotional fatigue that everyone experiences at work today.
We’ve all heard of mindfulness. This is an expression often mentioned in magazines and websites, and it is easy to think of it as another fad, such as CrossFit or even Botox Smoothie. But let’s not misunderstand this concept. Meditation and mindfulness techniques are being used as therapeutic techniques for a variety of purposes in clinical settings.
”Emotions come like clouds in the windy sky. Conscious breathing is my anchor.”
-Thich Bhat Hanh-
Mindfulness has grown in popularity ever since Joh Kabat-Zinn, a molecular biologist at the Massachusetts Institute of Technology (MIT), popularized the history of Buddhist meditation. To prove its benefits, Dr. Kabat-Jinne conducted rigorous scientific studies of the changes mindfulness made to people in stressful environments (inmates, workers in stressful workplaces, people with chronic pain, etc.) performed
Mindfulness is not just a fad. It is a technology for health and wellness that is gaining more and more popularity and recognition. In fact, it helps patients who have overcome depression to prevent a recurrence. So it’s definitely worth a try. Recording your productivity before and after practicing mindfulness is a great way to see how this can help you at work. So let’s take a look at how you can practice mindfulness.
Mindfulness at work & How can it help us?
Famous film director, screenwriter, and artist David Lynch often leave the film set several times a day in search of a quiet room or place when outdoors. He “runs away” to meditate, even for a few minutes, because he knows that this time helps him think clearly, be creative, cope with stress, and find himself.
But we are certainly not David, and we may find ourselves in an eventful environment: an office, a factory, a workshop, a school, a taxi, a hotel, or a ward with a patient to be treated, or a marketplace where things have to be put up and sold. But no matter what we’re doing, we all feel pressure and anxiety and often have to multitask.
However, if you put in the effort and practice mindfulness at work, you can:
Benefits of Mindfulness
- You can block the overly sensitive environment and focus on your work.
- It helps to clarify thinking, brainstorms ideas, and react effectively in any situation.
- Can effectively handle stress and pressure.
- Your self-confidence and self-understanding will increase, allowing you to realize your limits as well as anticipate opportunities.
- You have control over yourself and your circumstances.
- Positive feelings and emotions arise that improve your relationships with your co-workers, you become aware of the things that are bothering you, and you can determine if you can change them.
Mindfulness at Work: How Can You Use It?
Next, let’s look at specific strategies on how to practice mindfulness at work. But first, a simple fact should be kept in mind. No one can master meditation or mindfulness in a week or two. It takes time and willpower to master this skill. Practicing mindfulness means recalling all the thoughts that control our mind and body, and then focusing our minds on peace and balance.
Start practicing using the following strategy.
What Our goal should be
Before you go to work, decide what you want to get done that day. You need to set clear goals, which can be as simple as getting the job done and coming home without the stress and worries.
Right this moment
When working, you should always be aware of what is happening. Instead of thinking about what your coworkers are saying, the noise of the street, the messages on your cell phone waiting for a reply, your plans for tomorrow, or what to do when you get home, focus on what you are doing.
Let’s reboot our minds sometimes
Take a minute to relax your mind. Obviously, we don’t all have the right to go out for 20 minutes whenever we need it or leave the office to meditate. However, every 30 or 40 minutes you can take a one-minute break to train your mind. When resting for one minute, look down gently, take a deep breath, hold it for a while, and then exhale slowly. Don’t think about anything for 60 seconds. Let go of the pressure and worry.
“If you want to control the anxiety in your life, live in the present moment and live in your breath now.”
All workplaces require multitasking. We answer emails, answer calls, think, solve, decide, and communicate about what we need to do. Multitasking is thought to be great because we think it’s more productive to do multiple tasks at once, but that’s not the case.
So, the key to mindfulness at work is to do one thing at a time and focus on it. This allows you to spot mistakes or missing details for optimal results.
Let’s make good use of stress
Most people think that stress is the enemy of productivity. However, if well controlled and managed, internal stress can be our ally. Not only does it motivate you, but it also helps you become more alert and ready to work.
However, it can only serve as a good stimulus if you manage your stress levels carefully. That’s why it’s so important to know your limits so that you don’t get overwhelmed and only stress enough.
Let’s accept the facts that cannot be changed
Mindfulness at work also means accepting the facts that cannot be changed. For example, there’s no point in getting angry with your co-worker until late every day at a boss who is always in a bad mood or talking nonsense.
Some dynamics and attitudes are like a rock wall. Trying to bump or move is of no use. just have to accept But accepting doesn’t mean we have to give up on ourselves. This means that we are effectively aware of the situation and dealing with it calmly. Ultimately, practicing mindfulness at work means adopting an optimistic attitude. Try to be mindful, look at things in a positive light, shake off the weight of tension and fatigue, and fly freely.