Mindfulness at work
by Janette Grant 17th December 2017
Most of us are dealing with hectic lifestyles – our workday is filled with meetings, calls, emails and deadlines and we often spend our evenings and weekends trying to catch up – whilst trying to raise our children, race through tv programmes and responding to a pile of after-hours work messages! It’s a crazy merry-go-round and cruising along on auto-pilot restricts creativity, makes us less productive and strains our relationships. Instead of living in the moment, our brains are stuck reviewing mental checklists and worrying about what’s coming next.
Mindfulness at Work for Dummies – gives guidance for employees looking for more focus and clarity in their work and helps employers implement mindful practices into the workplace
Mindfulness can help to reduce stress, anxiety and conflict, along with increasing resilience and emotional intelligence -improving communication in the workplace. It’s therefore hardly surprising to
hear that many businesses swear by mindfulness to enrich the working lives of their employees. From Google, Goldman Sachs, Harvard Business School and Transport for London – even the NHS have adopted it in various forms. Mindfulness, in its simplest form, means awareness and is fully explained on here.
It’s about paying attention to the present moment in a non-judgmental way. We’re not trying to analyse or change anything – we’re just trying to achieve greater self-awareness and become more aware of the patterns of our thoughts and emotions. Once we are more aware, it enables us to choose how to respond to a situation instead of having the normal knee-jerk reaction. Mindfulness also helps us to decide where we want our attention to be, anchoring our focus and concentration.
So how mindful are we? How often have we found ourself in the following situations:
- Unable to remember what others have said in conversations?
- Unable to remember any detail of our daily commute?
- Eating at our desk without tasting our food?
- Paying more attention to our mobile/laptop than our loved ones?
- Fretting about past events or worrying about what the future holds?
- Skim-reading this post?
If we answered yes to even one of these, then the likelihood is that we are zoning out regularly, spending at least some of our time on autopilot. As an example, we could be in a meeting and notice our mind wandering; ‘What can I cook for dinner tonight?’ ‘I need to go to the dry cleaners on the way home’ etc…etc. If we can notice when our mind is wandering, we can bring it back to the present and so improve our focus and concentration.
Mindfulness at Work in the Week: Learn to be Mindful in Seven Simple Steps – Mindfulness is a vital skill to help us survive and get ahead in our career and this book introduces the main themes and ideas, giving a basic knowledge and understanding of the key concepts.
How can we be more mindful at work?
How do we stop being mindless and ‘unconscious’ at work and instead be more mindful and consciously present? If we can adopt the following ideas it will help greatly:
- Make a clear decision at the start of the day to be present as best as we can. Pause for a few moments to set this intention in our mind.
- Make an effort to work more consciously, even if that means we need to work a little slower at first, but this will pay off in the long term.
- Remember to keep all the advantages of working mindfully in our mind to motivate us.
- Continue to be aware of our senses instead of getting lost in trains of thought when we’re doing a task
- Following on from (4.) we should practise giving our full attention to what seems like mundane tasks such as washing the dishes, opening doors, dialling numbers, or even just feeling our breathing whilst we’re waiting in a meeting room.
- Try setting an email reminder or put an alarm on our phone to prompt us to practise mindfulness meditation every day, as it’s easy to get caught up in the frantic pace of office life otherwise.
- When we are full-time parents it’s easy to get caught up in thoughts about clearing up their mess instead of enjoying the moment. But we should learn from our children – they are naturally more mindful and present. We might go out into the garden to hang out the washing and think ‘I must do some weeding’, but a child is more likely to be fascinated with the soil, the crawling ants, the smell of the grass etc – we can learn a lot from that!
Mindfulness @ Work: Reduce stress, live mindfully and be happier and more productive at work – this book gives short, simple meditations to be used throughout our working day to strengthen focus and concentration, enhance working relationships and improve empathy.
All this can help us to turn our day into a more mindful one. Introducing mindfulness into the workplace does not prevent conflict or difficult issues from arising, but when they do, they are more likely to be skilfully acknowledged and responded to. Mindfulness also helps us to develop the inner resources to deal with difficult, trying and stressful situations with more ease, comfort and grace.
It is clear then that mindfulness at work is a good idea…but what can we do to become more mindful in the context of our busy working lives? These are quick simple exercises we can do in the workplace:
- The Breathing Space Meditation – this can be done at our desk or a quiet corner of the staffroom etc and will only take 3-5 minutes. We should pick any physical sense, such as our breath or the office noises, to anchor our mind to the present. Notice every time our mind wanders, and that moment of awareness when we bring our mind back to our breath etc will help train our mind to be more focused. Take note of our body’s contact on the chair and the floor – what does it feel like? What are the sensory qualities involved? Pay attention to our breath – where is it in our body? What does the keyboard feel like under our fingers – notice the clicking sound of the keys. We can do anything mindfully – even washing up!
- Mindful stretching – this can even be done whilst we’re waiting for the kettle to boil in the office. Just do some mindful stretching, noticing where there’s tension and pay attention to the physical sensation rather than thinking about the email we need to send!
- Mindful walking – this exercise is ideal when we move around a lot in our job, such as a nurse moving from ward to ward, or a teacher walking to different classrooms. Mindful walking can be done whenever we are on the move. If we are office-based we can do it during our lunch break, or even on the way to work. When we’re walking, we should bring our attention to how the ground feels beneath our feet and who and what is around us, instead of thinking about what we have to do or what we’ve just done. Feel the breeze on our skin and notice the sounds around us.
- Meditation of senses – this is ideal for when we are commuting on a bus or train. We should pay attention to the movement of the carriage; the noises of the engine, people chatting etc.; and the temperature. Using any of our senses to ground us is being mindful. It may be that we think the surroundings are awful and it makes us irritated, but that’s still being mindful because we are being aware of the present moment. Mindfulness doesn’t have to be in an idyllic, relaxed setting – it’s just about accepting things the way they are.
- The Body scan – this exercise is brilliant for the growing legion of home workers. It can be used at the start or end of the day to set a boundary between work and home life. We should find a quiet place to lie down and begin to move our attention through our body from the top of our head down to our toes. Notice when our mind starts to wander as it inevitably will and gently bring our attention back to our body in a non-judgmental way.
One Second Ahead: Enhance your Performance at Work with Mindfulness – learn how to train the brain to respond differently to the constant pressures and distraction at work in this handbook, which provides practical tools and techniques to enhance performance and effectiveness in our day to day work activities.
Mindfulness at work is challenging because paying attention to the present moment is not really how our minds work. Think about when was the last time we spent ten minutes just ‘being’ – not planning what we have to do at the weekend or what we’re cooking for dinner tonight. Just being in the present moment is rare, so it’s likely to feel difficult to begin with. But persevere and the benefits can have an enormous impact on not just your working life, but your whole personal well-being.
50 Mindfulness quotes
50 Mindfulness quotes to inspire and uplift us!
by Janette Grant 16th June 2018
Sometimes all we need is a visual reminder to keep us focusing on the present moment, so I thought I’d bring us a page of mindfulness quotes to give us a little extra inspiration. A good quote can quickly sum up something meaningful in just a few words and may even help us to understand mindfulness better.
Here are some of my favourite quotes from many of the main mindfulness leaders, and others, about being mindful in general:
I hope that the above quotes were inspiring to you, and especially hope that they have given you something new to reflect on for your mindfulness practice. I love to concentrate on a different quote every day and it definitely helps to have the image in my mind, along with the quote, to help me focus on the words.
If you’d like to continue exploring more inspirational quotes these will help you develop more mindfulness:
The Little Book of Wisdom: Change Your Outlook One Day at a Time – this is a collection of advice and teachings from the Dalai Lama, with his helpful insights on daily living, compassion and inner peace. Whatever our beliefs, his words have the power to calm and inspire us all.
Mindfulness Quotes: Thoughts for Meditation, Inner Peace and Change – short, powerful and easy to remember quotes, which make you think, meditate and help us live and feel our lives to their optimum. There are words of wisdom from Buddha, the Dalai Lama, Thich Nhãt Hanh and Jon Kabat-Zinn will show us how to live the present moment.
Mindfulness Affirmation Cards – create a clear, positive mindset with a pocketful of inspiration! These mindfulness cards feature beautiful images of nature and by helping us to focus on the present moment, we can calmly find peaceful resolutions to situations. They can help us monitor our thoughts and emotions, when we can progress to feeling more balanced, to bring calm and serenity to our lives.
11 Mindfulness Exercises
by Janette Grant 16th June 2018
I talked about mindfulness meditation in my last post and it’s the big thing at the moment, but sometimes in this busy world of ours we just don’t have the time for a long, formal practice; our mind is constantly scattering our thoughts and emotions, leaving us feeling stressed, highly strung and often very anxious.
It is unfortunate then, that most of us struggle to find five minutes to relax and meditate, let alone 30 minutes or more for a meditation session. Studies have shown how mindfulness meditation has many benefits, including reducing depression and pain, easing stress, accelerating cognition, increasing creativity and much more. So it is essential for our well-being to schedule a few minutes every day to cultivate mental spaciousness and achieve a positive mind-body balance.
Mindfulness exercises help us to become more aware of our more difficult and painful thoughts and feelings. The exercises can give us a sense of control over our thoughts, rather than feeling that we are controlled by them.
So…a quick and easy way to introduce some mindfulness meditation into our day is to do a few, simple mindfulness exercises, to empty our minds, to find some precious calm, and which can be slipped into our daily routine without having to always find time for some more formal mindfulness meditation.
11 examples of some easy mindfulness exercises are:
- Mindful walking – those of us who do regular walking every day – whether walking to work or walking the dog etc – can incorporate some walking mindfulness into the routine. Focus the attention on the sensation of our feet on the ground and our breath as we move. We can also move our attention to other parts of our body. The important thing is to have a relaxed attention.
- Mindful eating – we all eat regularly of course and we can practise mindful eating whilst doing so. When we take the first bite, we should take a moment to pay attention to the taste – really savouring it. We can look at our food carefully, feel the textures, smell it and notice how our body reacts. We don’t need to do this all through the meal! We should just practise it occasionally.
- Mindful mini-break – instead of using our break between tasks to check our email/ Facebook etc we should practise a mindfulness exercise. We could sit for a moment to notice the sensations in our mind and body. Pay attention to how we feel and what we can hear. Try to be as present as possible and when our mind wanders (and it will), gently bring it back to the present and be in the moment.
- Mindful listening – we very quickly get used to a lot of sounds and learn to tune them out, so when we have the opportunity, we should try some mindful listening. Pay attention to what we can hear around us or put on some music and really listen to it for a while. Our mind may try to wander to things the music reminds us of, or try to think about the lyrics too much, but we should just let the music flow over us.
- Mindful brushing – some habits are mostly done in such a perfunctory way that we hardly notice them! But tonight, instead of allowing our mind to wander off whilst we brush our teeth, we could focus instead on actually experiencing it. Notice how the brush feels on our teeth and the taste of the toothpaste. We can include any chore, such as washing the dishes, or a routine shower, and incorporate mindfulness into the process – bringing our mind back to the present when it wanders off.
- Mindful breathing – we can choose any moment during our day to focus on one breath – perhaps in the few seconds before answering the phone or when standing in line somewhere. We can focus our attention on how it feels when we breathe in and breathe out, noticing on how the air expands our chest and abdomen. It’s just a simple, little reminder for our mind to be present.
- Mindful observation – this exercise can help us notice and appreciate our environment in a deeper way. It helps us to connect with the beauty around us, which is often overlooked when we are rushing around. We should choose an object, such as a flower, and focus on it for a minute or two, simply relaxing into watching it for as long as our concentration allow. Look at it as if it’s the first time it’s ever been seen and explore every aspect of it, connecting with its energy and purpose with the world.
- Mindful awareness – similar to mindful brushing, the aim here is to bring a more heightened awareness and appreciation to the everyday simple tasks we do and the results they achieve. Maybe something as simple as opening a door for example, where just as we touch the doorknob to open the door, we can stop for a moment and be mindful of where we are, how we feel in that moment and where the door leads. Or, maybe each time we smell food, we could take a moment to stop and be grateful to have good food to eat and share with our family. It doesn’t have to be a physical touch point cue though – it could be that each time we have a negative thought, we could take a moment to stop, label the thought as unhelpful and release the negativity. Just choose some touch points at some moments in the day to stop and cultivate awareness of what we are doing and the blessings those actions bring to our lives.
- Mindful Immersion – the thinking behind this exercise is to build contentment in the moment, instead of our normal constant striving to finish one task just to get on with another! We need to take that regular chore and pay attention to every detail – experiencing it like we never have before. For example, when cleaning the house we should feel the motion when brushing up, sense the muscles we are using etc and discover new experiences within this familiar task. Instead of just working through and thinking about finishing the task, we should become aware of every step – fully immersing ourself into the process. We might even end up enjoying the cleaning for once!
- Mindful senses – a simple mindfulness exercise is to focus our awareness through our three senses
of sound, sight and touch on what we are experiencing right now. Taking a few breaths we should think: What are three things I can hear? What are three things I can see? What are three things I can feel? Think about these answers slowly, one sense at a time – it’s impossible to do this without being present and mindful.
- Mindful Appreciation – for this exercise we need to notice five things that we normally overlook – these can be people or objects or a mixture of both. The idea of this is to simply be thankful and appreciate the seemingly insignificant things in our life that support our existence, but that which we hardly give a second thought in our constant craving for bigger and better things. Even something as simple as the electricity that powers our kettle can be appreciated, but how often do we stop to think about how it exists or how it works? Have we recognised how it benefits our life and others? Have we thought about what life would be like without it and how everything is interconnected in this world of ours. I recently watched read a book where the first attack aliens used was to block all electricity in the world and it wasn’t until I truly sat and thought about how much we rely on it that I fully appreciated what it would mean to be without it! There is a saying: ‘If we woke up tomorrow ONLY with the things we were grateful for today, what would we have?’ Makes you think doesn’t it?! So…we should identify our five things and then endeavour to find out everything we can about their creation and purpose, so we can truly appreciate how they support our lives.
These items are great to help us expand our choice of simple little exercises we can use daily:
Mindfulness Pocketbook: Little Exercises for a Calmer Life – this little book has over 100 quick exercises for a wide range of situations in our lives, to help us become calm, collected and present. It will help us develop more mindful thinking, which will benefit us in our personal, social and work life.
The Little Book of Mindfulness: 10 minutes a day to less stress, more calm – these simple 5 and 10 minutes practises will help us rid ourselves of stress and find a more mindful, peaceful and relaxed life.
Stress Less Cards: 50 Inspirational Mindfulness & Meditation Cards – these cards contain 50 effective exercises to help us relieve stress and deal with anxiety whenever we need it. The techniques can be easily memorised and used anywhere to stop that stress reaction and help us relax.
If we can regularly practise the above simple exercises every day for just a few minutes, we will develop a moment-by-moment awareness of our surroundings, which will help us better cope with all the negative thoughts and feelings that create stress and anxiety in our life. When we can control our ability to keep our mind in the present moment – instead of being led subconsciously by our emotions influenced by negative past experiences and fears of future occurrences – we can deal with all life’s challenges in a clear-minded, calm and assertive manner.
We will then expand into a fully conscious mind-set where we can escape from unhelpful, self-limiting thought patterns and become fully present to focus on positive emotions that will increase our compassion and understanding of ourselves and others.
100% Mindfulness meditation: what it does for us!
Mindfulness meditation and its health benefits
by Janette Grant 1st June 2018
What is mindfulness meditation? How often do we hear about meditation and mindfulness or even mindfulness benefits these days? The words are frequently interchangeable and often, in a simplified way, refer to the similar idea – that of calming our frenzied minds. Mindfulness and meditation complement each other, like two sides of the same coin and they often overlap. But each also has its own specific definition and purpose and the main difference is that meditation is the large umbrella term for the practice of reaching ultimate consciousness and concentration, to acknowledge the mind and self-regulate it. It can involve many techniques to achieve this – one of which, is mindfulness. So mindfulness is a form of meditation, along with yoga, silence, breathing etc. There are many forms of meditation, but with mindfulness we bring our full mind to the present and focus completely on the moment. Being mindful of our breath, for example, is a common form of mindfulness during meditation and this improves our awareness of being in the present – this is called mindfulness meditation, or mindfulness buddism.
The practice of meditation predates mindfulness, which is often aligned with the Buddha when he discovered that focusing completely on his breath allowed him to see reality and reach meditation quicker. Whereas meditation is thought to have its origins in prehistoric religions.
What are the health benefits of combining both mindfulness and meditation?
There is much evidence to suggest that harnessing our mind to be in the present can improve our mental and physical health. A recent study has found that practicing mindfulness can have a positive affect on glucose levels, showing that improved focus and self control can help fight obesity and unhealthy eating habits. Mindfulness meditation has also been linked to improved sleep quality amongst older adults who would normally end up using sleeping pills. It has been associated with improved focus, reduced dependency on opioid drugs and lowered anxiety and depression levels. And even more impressive is that research has recently shown that mindfulness exercises and positive thinking can have a beneficial effect on the DNA of breast cancer patients, which suggests that mindfulness meditation can have an even more extensive effect on our bodies than we even thought!
Mindfulness meditation helps us become aware of what is already true moment by moment, rather than attempting to make us different from how we are -mindfulness training additionally present with whatever is happening in our lives – no matter what that is. How does that help? Surely we want to suffer less and tune into the natural wisdom? Isn’t that making changes from how we are? Well yes…it is…suffering less and becoming more aware of our inherent wakefulness are changes from how we experience ourself most of the time, but…the only way to alleviate suffering and find our inherent wisdom is to dig more deeper into the present moment and into ourselves as we already are – not by trying to change what is happening.
Buddhists teaches how to practice mindfulness in helping escape from our direct experience; we try to get away from our pain and hang on to pleasure, but this just perpetuates our suffering. And we cause more suffering when we try to hang on to our ego.
Instead, when practising mindfulness meditation – paying precise, nonjudgmental attention to our experiences as they happen – we do not reject anything. In this way, we do not struggle to get away from difficult experiences – we merely practise being able to be with them. Equally importantly, we need to practise mindfulness during pleasant experiences as well; we often struggle to simply stay present with happiness and instead turn it into worrying that it won’t last or we try to keep it from disappearing.
When we are mindful, we show up for our lives; we don’t miss them through distraction or in wishing things could be different. Instead, if something needs changing, being mindful means that we are present enough to understand what needs to be done. But being mindful should not prevent us from actually participating in our lives and taking care of our own and others’ needs; the more mindful we are, the more compassionate we will be.
Remember – mindfulness meditation is all about being mindful of whatever happens. It is not about trying to stop ourselves thinking – this is not the aim. Many people think that meditation is about emptying our mind, but this is certainly not true for mindfulness meditation. So remember…when you are aware of thoughts running through your mind (and they will), just include them in what you notice…don’t try to get rid of them. It won’t work anyway, and it’s not what mindfulness meditation is about. We are just trying to be with ourselves as we are – not trying to change ourselves into some preconceived idea of what we think we should be.
As we’ve already discussed, mindfulness meditation can have an enormously beneficial impact on our lives and so even as a beginner, if we just take ten minutes out of our day to be mindful – when drinking our tea, taking a break from work, or just focusing on our breath before sleep – there’s an amazing amount of power when we simply focus our mind.
There are many books and audiobooks etc. available about Mindfulness meditation, but some of the most popular items are:
Wherever You Go, There You Are: Mindfulness Meditation for Everyday Life – this book is written by the father of modern day mindfulness – Jon Kabat-Zinn and he shows us how to cultivate mindfulness in our lives and awaken us to the possibilities of each present moment.
Guided Mindfulness Meditation (audio CD) – this audiobook is also read by Jon Kabat-Zinn and he explains how the power of mindfulness can bring change to our personal lives, and the world around us, from learning, growing and healing.
The Headspace Guide to Mindfulness & Meditation: 10 minutes can make the difference – this book is for beginners and expert meditators alike and it teaches skills to combat the negative aspects of our busy lives. These powerful techniques will help us to quiet the mind, feel less stressed and less tired and achieve calm and fulfilment.
Stress Less Cards – 50 Inspirational Mindfulness & Meditation Exercises – these cards contain 50 effective exercises to help us relieve stress and deal with anxiety whenever we need it. The techniques can be easily memorised and used anywhere to stop that stress reaction and help us relax.