Mindfulness to help us find balance at work

 

In a world in which people are subjected to a daily hustle and bustle of work and personal tasks, it is sometimes necessary to slow down. Because this frenetic pace can lead to chronic stress, which has a negative impact on our psychological and physical health. There are tools to try to reduce it, and one of them is mindfulness meditation or mindfulnes. Let's take a look at what mindfulness meditation is and how this practice can be useful at work.

What is Mindfulness meditation or mindfulness?

Mindfulness meditation can be defined as deliberately paying attention to internal (sensations, emotions, thoughts) or external experiences, in the present moment, without making value judgements. The practice of mindfulness allows us to cultivate a way of being present to ourselves and our environment. It develops attention to the present moment, either in defined moments, which is called formal practice, or in everyday activities, which is called informal practice.

How can I practice mindfulness meditation in my job?

Some simple strategies for integrating this practice into our working day are:

1.Start your day with mindfulness: Before you turn on your computer or check emails, take a minute to breathe deeply. Close your eyes, inhale through your nose and exhale slowly.

2. If you feel stressed or overworked, pause for a moment and concentrate on your breathing: Breathe in for four seconds, hold your breath for four seconds, breathe out for four seconds and hold your breath again for four seconds. Ideally, repeat this for four minutes or until you feel calm. This technique is called ‘square breathing’.

3. Take mindful pauses: Instead of looking at your mobile phone during breaks, pause for two to five minutes and observe your surroundings without judging them. Listen to the sounds around you, feel the contact of your feet with the ground and notice any tension in your body. Try to relax. It can also be helpful to change your current environment by standing up, moving to a different place in the office or standing at the window and observing what is happening on the street, for example.

4. Manage stress with a body scan break: close your eyes for a moment and look for tension in your neck, shoulders or jaw. Take a deep breath and consciously relax each area of your body.

5. Use visual reminders: Put a post-it note on your desk with the words ‘breathe’ or ‘be present’ or set a gentle alarm every two to three hours to remind you to take a few seconds to take a mindful break. This break can be a conscious walk, for example. Be as aware as possible of your surroundings as you walk through the office. What pictures are on the wall? What colour is the floor? How do your steps feel after sitting for so long? Draw your attention to the little things that surround you.

6. Consciously switch off: before you leave work, take a deep breath and think about three things that went well that day.