"The energy of being aware and awake to the present moment" is how Buddhist monk and Nobel Peace Prize nominee, Thich Nhat Hanh, describes mindfulness – and let’s face it, he should know. Mindfulness has come a long way since being the remit of gurus and yoga devotees, and is now rightly recognised as an important workplace tool for self care and to support employee wellbeing.
In fact, workplace mindfulness is more important now than ever, thanks to our culture of constant connectivity and the distractions of phones, emails, text messages and social media. Practising mindfulness can enhance productivity, mental wellbeing, efficiency, and reduce stress, as it enables individuals to focus and live in the present, while decreasing worries about “what might be”.
How to be more mindful at work
Sleep is not something you can replace with coffee or energy drinks. A good night's sleep not only makes you feel refreshed, but it also helps to manage stress and restore your body. While we all dream of achieving the recommended 7-9 hours of sleep each night1, try working with your body clock by getting up at the same time each day and aiming for a minimum of 7 hours at least of sleep per night, to rest your body for the day ahead!
Breath
It sounds obvious – we’re all breathing, right? – but breathwork can have a big influence on wellbeing. During periods of stress, try breathing in and out deeply three times, focusing on nothing but the breath. Eliminate other thoughts and remain calm and in the present. If you have an opportunity to meditate, then even better! Put it in your diary to ensure it’s a regular commitment that you honour – make it an act of wellness you can easily follow.
Express gratitude
It’s easy to go through the day without really thinking about what is going on around you. However, take some time to recognise your team members’ contributions and express gratitude for them. This simple act can lift the morale of others and make you feel more grateful for your work environment.
Work in the present
You no doubt have a huge to-do list and a million things running through your head. Pick one task and make sure you give it your full attention. Focus only on the action of completing that task and gently dismiss other thoughts – don’t worry about the future or past, or get distracted by other tasks.
Email mindfully
Watching footy and cricket with friends, we can become creatures of habit, snacking on junk food, sometimes without realising it. Try introducing some healthier options like raw nuts and seeds, plain corn chips, dips and veggie sticks and popcorn or putting some seafood on the BBQ.
References:
1. Janssen M, Heerkens Y, Kuijer W, van der Heijden B, Engels J. Effects of Mindfulness-Based Stress Reduction on employees' mental health: A systematic review. PLoS One. 2018;13(1):e0191332. Published 2018 Jan 24. doi:10.1371/journal.pone.0191332
