It’s Bring Your Mindfulness To Work Day (Everyday)

1. Mindful beginnings.

Think about the beginning of your day. Where’s the first place your mind goes? What’s the first thing you reach for? The start to your day is a great opportunity to begin to condition mindfulness.

Try greeting the day with slow movements, guided meditations (such as loving-kindness meditation on YouTube), stretches, and gratitude practices to ease into the day ahead.

2. Mindful minutes.

Something I encourage many of those I work with who are approaching burnout is to carve out a few minutes at least three times a day to simply ‘just be’. Often this involves closing the laptop and a few minutes of breath work (look into box breathing and see if this can work for you), or anything else that feels regulating for you.

3. Body scans.

If you’re someone who tends to work on overdrive, setting an alarm on your phone at certain times of the day to remind yourself to check in with your body and its needs can be invaluable. This can look like doing a body scan, head to toe, asking what each part of your body needs. (Ex. How’s my head? Neck? Have I hydrated? Have I made time for a bathroom break today? Did I skip lunch while working on this project? Are my legs needing to move for a few minutes? Do I have time to take a quick walk?)

4. Mindful eating at lunch.

It can look like simply bringing awareness while we eat to the physical sensations we feel in our mouth while eating, what emotional cues follow, and feel gratitude toward our meal.

Try these questions: How does this food look, taste and smell? How might this meal have been prepared? What does this food feel like on the roof of my mouth? On my tongue? Can I feel grateful for nourishing my body today?

5. Mindful movement and micro breaks.

Simply taking time to walk away from your laptop or stretch at your desk, is a great way to increase mind-body connection. If you have the opportunity to create a quick walk around the office or step outside mid-work day, those can be great too. Try dedicating about 5-10 minutes to these breaks.

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Reflection:

How do you stay mindful at work?

#Workplace #Mindfulness #MentalHealth

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