As in all areas of life stress is also a part of our business life. The competitive environment brought by the modern age we live in, long working hours, busy shifts and relationships with colleagues are just some of the contributing factors to the stress at work.
In cases where we cannot manage the stress experienced in the workplace, this may lead to negative consequences by reflecting on many areas of our lives. Mindfulness, the effect of which has been proven by many studies in managing stress, is one of the methods you can use to provide stress management in your business life. By calming your mind, mindfulness practices allow you to be aware of what you are experiencing at the moment without judgment and to notice your thoughts and feelings. So, mindfulness can remove the stress you experience at work.
Benefits of Mindfulness in the Workplace
Mindfulness has many known benefits. Studies have shown that regular mindfulness practices increase
- Motivation
- Creativity
- Focus
- Performance and efficiency in the workplace
Therefore, many companies encourage making mindfulness a part of their work life to support the well-being of their employees.
How to Practice Mindfulness in the Workplace at 5 Steps
We don’t always need to be in a peaceful environment with our eyes closed to meditate. You can apply short and effective practices while commuting, in a meeting, or on a lunch break. You do not need any tools for these practices, you can do while you are at work, and it is quite easy to apply these practices. You can apply these 5 mindfulness practices at work to manage your stress and include mindfulness in your work life:
1. Starting the Day with a Breathing Exercise
Calming and relaxing our minds as we start the day can make a big difference in how we feel for the rest of the day.
On the way to work or even before jumping out of bed with the alarm, taking a deep breath and observing the effect of breathing on your body with mindfulness practices can help you gather the energy and motivation you need before starting a workday.
2. A Mindful Break
When you go on a coffee or tea break, observe your current feelings. Feel the hold of the glass, the smell of the tea or coffee you drink. While doing all these actions, observe what is going on around you and notice how you feel. Slowing down and calmly observing what’s going on outside during these little breaks in your day will help you relax and realize the value of every moment.
3. Learning to Listen
During meetings, as in many moments of the day, your mind may wander from place to place by going to other matters. You can think of many things, from what you will cook in the evening to the list of things you need to buy that day. It is at these moments when we realize that our mind has drifted away from what we focused on, and we are no longer listening. At these moments, we can practice mindfulness to bring our attention back to the person speaking. So that, we can stay focused and in the moment by incorporating meditation into our work lives.
4. 1 Minute Short Meditation at Work
In busy and stressful moments, you can calm your mind and body by taking just 1 minute to yourself. Wherever you are at that moment, while sitting or standing at the desk you are working at, bring your attention to your inhale and exhale in a comfortable position. Watch the rise and fall of your ribcage with your breath. See the thoughts that come to your mind without judgment and let them go. When you feel distracted, bring your focus back to your breath.
5. Mindful Walking
You can practice mindfulness exercises while walking on the road, before or after work, as well as during breaks at work. If there is a suitable environment for this, you can take a small walk, for example, go to a nearby park and spend this time observing nature and your environment by feeling the sounds and smells around you.
By applying these simple mindfulness practices at work, you can reduce your stress, increase your focus, and increase your performance by working more motivated during the day.
To make mindfulness a part of business life try different practices specially prepared for you at Innerjoy now.
