The recognised benefits of Mindfulness are vast; improved focus and attention, an improved immune system, improved relationships and a reduction in symptoms relating to stress, anxiety and depression all form part of a long list (Gotink, 2015).
Mindfulness simply means awareness and being present in the moment without judgment and draws on techniques used in meditation and yoga. Trying to incorporate Mindfulness into your working day can be a challenge but just a few minutes of mindfulness each day is enough to obtain many of the benefits so it is definitely worth giving it a go.
The good news is Mindfulness at work will not require you to take up the lotus position on top of your desk. In fact, no one need know that you are taking a few minutes out of whatever you are doing to be present in the here and now. Here are a few ideas that might help you fit in Mindfulness to your working day.
- A great way to start your working day is by taking a few minutes on the bus or train to close your eyes and focus on your breathing. Count the breaths if this helps. You will be amazed at how relaxed you feel afterwards.
- Set a reminder to take a two-minute break to repeat this breathing exercise at some point in your day. Don’t worry if you get easily distracted by your thoughts whilst doing this exercise – just gently bring yourself back to focus on the breath again.
- When you are eating your lunch, spend a few minutes to think about what you are eating; the taste and texture. If you are drinking a tea or coffee, spend a few moments thinking about how it feels to hold the cup.
- When you leave your desk to take a walk, focus your attention only on the contact of your feet with the ground and if your mind wanders, bring it back to this sensation.
Focusing your attention in the present and will allow you to recenter and recharge your energy for the rest of your day. Don’t forget to get in contact with us at Motivii to share your favourite Mindfulness at work tips! (email@example.com).