It can be difficult to slow down and be present in an ever-changing and fast-paced world. However, it is essential to be aware of the present moment to make clear and mindful decisions. This is where mindfulness meditation and a regular meditation practice comes in.
Mindfulness meditation is the practice of being present and aware of your thoughts, feelings, and sensations without judgment. Meditation is a tool that can be used to help develop mindfulness. When you meditate, you focus your attention on one thing, such as your breath or a mantra, and let other thoughts pass through your mind without getting caught up in them. The goal of meditation is to reduce workplace stress, find a better balance, be more aware of your thoughts, feelings and behaviours to help improve your personal and professional lives.
Mindfulness has many benefits, including improved focus, reduced stress levels, better sleep, and increased self-awareness. For these reasons, it is beneficial to bring mindfulness and meditation into the workplace. Below are some tips on how to do so.
- Make time for mindfulness and meditation. Dedicate 10-15 minutes at the beginning or end of each day for group mindfulness or meditation session. This can be done seated or standing. If you have a larger team, break into smaller groups so that everyone has a chance to participate.
- Create a comfortable environment. Make sure that the space you use for mindfulness and meditation is comfortable and free from distractions. This may mean turning off phones, computers, and other devices that may cause distractions.
- Use guided meditation recordings. If you are new to meditation, it may be helpful to use guided meditation recordings to help you get started. Many FREE recordings are available online or on apps like Insight Timer or Headspace and our personal favorite is FitMind. Once you become more comfortable with meditation, you can try meditating without guidance.
- Focus on your breath. One of the simplest ways to meditate is to focus on your breath. Find a comfortable seat with your spine straight and close your eyes. Begin by taking deep belly breaths. Inhale through your nose for a count of four, then exhale through your mouth for a count of four. As you breathe, notice the rise and fall of your chest and belly. Continue for 10-15 minutes.
- Try a body scan. Another simple way to meditate is to do a body scan. Start by focusing your attention on your breath, as described above. Once you have settled into your breath, begin moving your awareness through each part of your body, from head to toe. Notice how each part of your body feels – tight, relaxed, tense, heavy, etc. Breathe into any areas that feel tight or difficult
- Release judgment. One of the essential aspects of mindfulness is letting go of self-judgment and judgment of others. Whenever you notice yourself judging yourself or someone else harshly, acknowledge it without getting caught up in it, then let it go
- Don’t worry about doing it “right ” Mindfulness is not about getting things “right ” – there is no right or wrong way to do it. The goal is simply to be present with whatever arises in each moment
- Stay consistent. Like anything else, the more you practice mindfulness, the better you will get at it. It takes time and effort to develop greater awareness, but it will be well worth it.
Conclusion: By taking the time to be mindful and present, we can make more precise decisions, have better focus, reduce stress levels, get better sleep, and increase our self-awareness overall. Try incorporating some of these tips into your workplace today!
