Did you know we spend up to 2080 hours a year at work if we work 40 hours a week? This number of hours means work is where we spend most of our waking moments. As a result, we must learn how to create a healthy work state. We do this by learning to pay attention and practicing mindfulness, which is being aware of our inward and outward surroundings. 

Here are seven (7) quick tips on how to begin training ourselves or continue practicing mindfulness. 

Slow down. Try to take the time to experience your environment with all your senses — touch, sound, sight, smell, and taste. 

Live in the moment. Strive to be accepting and discerning in everything you do. Find joy in simple pleasures. 

Identify the emotions, thoughts, and triggers influencing moods and actions and adjust where necessary.  

Accept yourself and always be yourself. Treat yourself the way you would treat a good friend. 

Breathe deeply. Yes, we must have air exchange to live, but breathing slowly and deliberately can also slow our heart rate and promote a feeling of calmness. 

Walk. Find a quiet place 10 to 20 feet long and stroll. Focus on the experience of walking, being aware of the sensations of standing, and the mechanics of keeping balanced. 

Meditate. Think about the emotional and spiritual movements that keep you balanced as you work and make that a focus. 

Research shows that meditation can lead to better outcomes for: 

  • Stress 
  • Anxiety 
  • Pain 
  • Depression 
  • High blood pressure (hypertension) 
  • Improve sleep 
  • and diabetes control. 

 

Meditation also directly affects work productivity. It can help us be less reactive to adverse situations, increase balance, and be more accepting of our responsibilities. All these emotional responses have the potential to positively affect work life and decrease the chances of job burnout. 

Mayo Clinic provides exercises to help improve mindfulness at the following link: https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356

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