Seven Ways to be Mindful at Work

25.9.2017

In an era marked by stagnant wages, longer working hours and intense competition, it is no wonder that the workforce is more stressed than ever. 

 

 

Mark Williams, a professor of Clinical Psychology at the University of Oxford, says:

 

“We can spend so much time rushing from one task to another. We may think we're working more efficiently, but as far as the brain is concerned, we are working against the grain. No wonder we get exhausted.”

Here are seven ways to use mindfulness to neutralise stress and bring your emotional wellbeing back into balance while you're at work.

1. Waking up

Instead of immediately checking your phone, take a few moments to become of aware of the world around you. Take in the feel of the bedding, the quality of the morning light and the sounds from outside. Tune into your breath, and prepare yourself for the day ahead.

2. The first coffee

Many of us begin our day with a hot coffee or tea, but miss the opportunity for mindfulness practice. Take a minute or two for yourself. Focus on the warmth of the mug, the aroma and flavour of your drink. If you have a view, gaze out of the window. If not, listen to the sounds around you – the world is waking up too. This isn't some automatic routine; savour this moment. Consider investing in a quality coffee to enjoy, rather than an instant brand.

3. The mindful walk

If you walk to the bus, tube or train station as part of your morning commute, make it a mindful walk. Turn off your phone and open your eyes to the world around you. Feel your feet on the ground, the movement in your legs and hips, your breathing. If you find you become preoccupied with the tasks facing you, remind yourself that you're allowed these moments for yourself. It's a chance to refresh and prepare your mind for the day to come – bring your attention back to this moment by re-focusing on your feet meeting the pavement.

4. The drive

If you drive to work, take a few moments when you first get into your car to connect with your breath and your body. Get yourself ready to drive mindfully to work. Be aware of your sitting position, the sensation of your hands on the wheel. As you're driving, check-in from time to time and focus on any tension. Are your hands tensed, your shoulders hunched, your stomach clenched? Breathe into those tensions.

5. Peace and quiet

Try driving without the radio on. Just sit with yourself - your thoughts, your feelings and sensations as they change from moment to moment. Pay attention to the world outside your vehicle. Stay in the moment, and should your mind begin to stray back to work anxieties, gently bring your attention back to the sensation of driving.

6. Life in the slow lane

Instead of racing to work, see how it feels to drive more slowly. It may be more relaxing to sit in the slow lane and focus, rather than drifting across the lanes to get ahead. If you regularly drive to work on the motorway, perhaps figure out a different route to take instead. The alteration will help break the hold of “highway hypnosis”.

7. Mindful on public transport

If you travel to work on a bus, tube, or train, take a few moments of your journey to tune into yourself. Put aside the newspaper, switch off the MP3 player and turn off your phone. This time belongs to you. Follow your breath and settle yourself. Allow your mind to wander, reigning it in if you start to focus on work tasks.

 

We hope that these tips help you use mindfulness at work. Stay tuned for more ways to beat work stress and enjoy the day-to-day more.  

 

To find out more about mindfulness at work, contact michael@mindfulnessworks.com, or call (+44) 01223 750660.