Bringing mindfulness into the workplace

LIVE WELL / CJ Rodriguez

In our last two columns, we learned how starting a mindfulness practice at work might help us become more effective in carrying our our respective roles for the jobs required of us. In his book Full Catastrophe Living, Dr. Jon Kabat-Zinn, the leading expert on the topic, offers concrete ways to practice mindfulness in the workplace, and reduce work-related stress:

1. As you wake up in the morning, take the time to affirm that you choose to go to work that day. Acknowledge the journey you took to get to work. From having breakfast, dressing yourself, saying goodbye to your family when you leave the house, driving or commuting to work—be aware of each step and be present for each moment spent getting ready. Avoid rushing through things and, instead, slow things down a bit.
2. At work, tune in to your body. Are you tensing your shoulders as you beat away at your computer? How are you standing and sitting? Use your breath to release any lingering tension in your body and adjust your posture to one of ease and confidence.
3. Resist the temptation to multitask. Do things one at a time and give each task the attention it deserves. Take wisdom in the old adage that if something is worth doing, it is worth doing well, however long it takes.
4. Take frequent breaks and use the time to reenergize. Perhaps, take short walks around the block or the office building. If you are taking a break on your desk, sit quietly for a few minutes just observing the quality of your breath. During lunchtime, when you have more time, spend it with people you are comfortable with. Depending on your work conditions, another option would be to use part of your lunch break to exercise.
5. Be mindful of the way you communicate with others. Think about how you can better empathize with others and see things from their perspective. Consider how you can use your body language, choice of words and tone of voice to improve the way you interact with others.
6. At the end of the workday, celebrate what you have accomplished and note the things that still need to be done. Prioritize.
7. As you leave the workplace, same as when you arrived, take time to acknowledge the steps you are taking to finish the workday. Be mindful as you begin your commute back home, pay attention to your level of energy and take time to clear your mind. Make the conscious choice of not bringing home work that can wait until the next day.
8. As you enter the home, make the immediate mental and physical transition into your non-work persona. Greet the people in your home and change out of your work clothes to help you make the shift into your non-work role. If you can manage the time, take a few minutes to meditate before doing anything else.

Ultimately, it is the individual’s willingness and desire to be more present, to be more in control of how he or she responds to what life brings his or her way, that will determine the success and the creativity in which he or she can truly practice mindfulness in the workplace. Small steps, if taken wholeheartedly and applied fully, can make a big difference.