When you spend a substantial amount of time behind a desk or confined within a monotonous office space, it can be quite hard to be creative and motivated. Thankfully, mindfulness is a practice that helps you feel more grounded, centered and aware of the present moment and your surroundings. By implementing a few mindful practices into your workdays, you can get rid of everyday stresses more easily and be more productive at your job as well. So, here are some simple ways you can apply to bring mindfulness to the office today:
Go back to stationery
In this day and age people are used to taking digital notes on a daily basis, both in and out of the office. However, taking notes with a pen and paper is a far better option – it improves your memory and learning, because it slows you down and makes you more aware and focused on the things you are writing down. Another good idea would be to make your own mindful reminder to help you get back to reality when your mind starts wandering off. Whether you decide to write an inspirational quote on a post-it note, or even make a motivational poster, remember to let your creativity flow and always use a quality permanent marker, in order to ensure an everlasting effect of your mindful messages.
Opt for purposeful snacks and lunches
Mindful practices are not only reserved for bigger, more significant parts of your life; they can also be implemented into every choice you make throughout the day. A good way to practice mindfulness is by being more thoughtful about the food you eat and how you choose to eat it. Preparing a meal in advance is a great opportunity to bring your attention to a single action and purpose, while choosing healthy snacks that benefit your performance throughout the day is a great way to ensure you have a productive and energetic day at the office. You may also want to take a lunch break by yourself somewhere outside the workplace, in order to have a relaxing pause from your job and ensure you get back into mindful work the second half of your workday.
Practice being present in the moment
Another great tool to help you improve your effectiveness at work, as well as your overall well-being, is to take a few short breaks every once in a while, in order to get back to the present moment when your mind starts wandering off. Take a moment to pause and focus on the length of every breath you let in and out. While doing this, some thoughts, feelings and sensations may arise. Acknowledge them and don’t treat them as a distraction – a part of mindfulness is the acknowledgment of everything within a single moment. No matter how busy you are, take a few seconds out of your day to break up your activities and practice mindful breathing, in order to become more awake and concentrated during the workday.
Mindful communication is an effective way of improving the quality of relationships between you and your coworkers, while simultaneously deepening your mindful practices. It a valuable tool in the workplace, because it makes the communication between coworkers and teammates much clearer and more effective. You can practice mindful communication by listening more carefully and being aware of the effect of your words. When someone is speaking to you, don’t judge them or let yourself get distracted by random thoughts that pop into your mind, but rather pay close attention to what they have to say and think about their words before you respond. Take a moment to pause and construct a clear response that will be easy to understand and won’t hurt anyone unintentionally. Focus on the reactions you get to make sure you got your message across and that everyone on the team is on the same page.
Use your breaks for meditation
Mindful meditation is a highly beneficial practice that reduces stress, enhances self-awareness and improves your concentration, even when you’re not meditating. Such focus can lengthen your attention span in the long run, thus helping you become a more active listener, more engaging teammate and a more productive worker. Even taking short 10-minute breaks to meditate during your workday can help you break up your busy schedule by focusing on your breathing and clearing your mind. It takes a lot of work to get to this point, but if you practice each area, you will transform your mind, which will, consequentially, transform the environment of your workplace.