The Secret Staying Mindful At Work
Have you ever left the house and not remembered if you locked the front door? Are you quick to forget conversations you’ve had with colleagues? If yes, you’re probably a victim of the “zone out” phenomenon.
We spend so much time operating on autopilot, unconscious of what’s going on around us. It’s even worse at your workplace, where being mindless can result in rising stress levels and even poor productivity.
The good news is you can train your mind to become more aware and focused through the practise of the art of mindfulness.
Mindfulness is about focusing your attention on what is happening for you in at that particular moment. It’s about experiencing the here and now and acknowledging your thoughts, surroundings and actions, without any judgement. And ultimately, all you have to do is pay attention.
It’s not so hard, just take on board these simple steps to get a sense of ease, immediately
Start Your Day With A Mindful Tea Or Coffee
Turn your daily caffeine hit into a mini meditation by tapping into your senses. Follow this simple practice:
- Hold your cup between your palms and notice the warmth. How does it smell?
- Take a sip, pause, and revel in the taste.
- Swallow and focus on the sensation. Notice how it makes you feel physically and emotionally. The warmth.
It might seem counterproductive, but you will actually achieve more by working on one task at a time. Commit to giving each task your full attention by switching your mobile onto do not disturb, shutting down your social media (or even blocking it in extreme cases) and closing your busy email inbox.
After practicing single tasking for a while, you’ll start to notice that you’re more productive, the quality of your work has improved, and you feel more in control.
Practice Mindful Communication
Whether you’re in a meeting with your boss or even chatting with colleagues, make an effort to listen without distraction. Your presence is a sign of respect and your relationships will reap the rewards. Plus you won’t miss important details, like when the coffee order is coming!
Also there’s nothing worse than being on the phone with someone who is clearly not paying attention to what you’re saying. Make sure you’re fully present in the conversation by turning away from your computer and putting aside your next action until after your conversation. 3
Set A Mindful Reminder
To successfully establish a new habit, you need to make it part of your daily routine. Set reminders to take mini-mindfulness breaks every few hours on workdays. Use these intervals to mindfully eat or drink, take a few deep breaths or go for a short mindful walk.
Accept The Things You Cannot Change
We waste a lot of energy denying and resisting the aspects of our work that we don’t enjoy or agree with. Whether it be troublesome clients or difficult tasks. However, the more we resist our experience, the more we suffer.
Acceptance doesn’t mean you have to like everything, or that you can’t have an opinion, and it certainly doesn’t mean you need to give up your desire to change and grow. But adopting an attitude of the acceptance of what is will allow you to be receptive and open to your current circumstances, giving you a greater sense of peace and clarity,