Mindfulness at work

21 Day Wellbeing Challenge, Day #3

Mindfulness is the practice of becoming more aware of the present moment—non-judgmentally and completely—rather than dwelling in the past or projecting into the future. It generally involves a heightened awareness of sensory stimuli (noticing your breathing, feeling the sensations of your body, etc.) and being “in the now.”

How to be mindful at work?

1. Prioritize your tasks and focus on one task at a time.

This can help you feel more productive and less stressed.

2. Take mindful breaks

Take short, mindful breaks throughout the day. This can help you feel more focused and energized. You could take a few deep breaths, stretch, or take a short walk outside.

3. Have a calm, mindful coffee or tea time

Drink your morning cup of tea or coffee mindfully by putting your phone down and paying attention to the flavour, aroma, temperature and textures of your cup

4. Have mindful lunch

Mindful eating is a practice that involves paying attention to the present moment while eating. It involves using all of your senses to fully experience the tastes, smells, textures, and colors of your food, without distractions or judgments. Here are some tips for practicing mindful eating:

  1. Pay attention to your hunger and fullness cues: Before you start eating, check in with your body to see if you’re actually hungry. While eating, pay attention to your fullness cues and stop eating when you’re comfortably satisfied.
  2. Slow down: Take your time while eating and savor each bite. This can help you fully experience the taste and texture of your food, as well as help you feel more satisfied.
  3. Use all of your senses: Engage all of your senses while eating. Notice the colors, smells, textures, and flavors of your food. Pay attention to the sound of your chewing and the feeling of your breath.
  4. Eliminate distractions: Try to eat without distractions, such as your phone, computer, or TV. This can help you stay present and fully experience your meal.

5. Walk mindfully by listening to all the different sounds you can hear in your environment, or feeling the ground underneath your feet as you walk, or looking out for objects you’ve never noticed before.

Incorporating mindfulness into our work routine can be a transformative experience that not only enhances your productivity but also nurtures your overall well-being. By embracing the practice of being fully present in the moment, you can unlock the benefits that extend beyond the confines of the workplace.

In a world filled with constant distractions and demands, practicing mindfulness allows us fully present, focused on things that matter the most and to be more effective and less stressed.

Ultimately, mindfulness at work is not just about being more productive or efficient; it is a powerful tool for self-awareness, stress reduction, and finding a sense of peace amidst the daily hustle. As you incorporate these simple practices into your daily routines, you can create a more balanced and fulfilling life, where moments of mindfulness infuse every aspect of your existence.

Embracing mindfulness at work is an investment in your mental and emotional well-being, propelling us towards greater clarity, focus, and contentment in both your professional and personal lives.

Follow 21 Day Wellbeing schedule – tasks for each day described


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