How to Implement Mindfulness in your Work Routine

Mindfulness is often described as the state of being conscious or aware of the present moment, your thoughts and your feelings. It’s a great tool that can offer you clarity, calmness and stress-relief, even in the most intensive of work environments. Including meditation techniques and practices into your everyday work routine can have positive benefits on both your physical and mental health, as well as your productivity!

What benefits does mindfulness offer?

There are
many benefits to increasing your mindfulness or practicing meditation that will
impact your everyday life. It’s especially beneficial in a busy work
environment where stress runs high and it can be easy to feel overwhelmed.

Improves overall health and well-being

Practicing
mindfulness in the workplace gives you the agency to enjoy and appreciate the
moment you are in and gives you the mindset to form deeper connections with
others. It can reduce the impacts of psychological stress, which in turn aids
in heart health and immune response, and provides a coping mechanism
for anxiety and mental pressures. Meditation has often been touted as an
effective way to treat a number of problems including depression, anxiety, and
any other mental health issues someone may be going through. 

Productivity boost

A common
misconception is that slowing down or being in the moment equals a lack of
productivity, when in reality the effect is the opposite. In fact, studies have
shown that employees who participate in mindfulness activities every day not
only produce better quality work, but more of it! Whether or not your workplace has
taken the initiative to encourage mindfulness, take the power into your hands
and implement some meditation into your work day.

Mindfulness techniques you can implement at work

Meditation
or mindfulness does not need to be a complicated process. There are so many
ways to engage mindfulness at work, and the process will look different for
every individual. Use these techniques and tips as a starting point to find
your own rhythm that works for you.

Basic meditation

The beauty
of this technique is that it can be done anywhere, and at any skill level. It
just requires you to sit quietly at your desk and shift your focus. Whether
you’ve just started your meditation journey, or you are adept in the practice,
this is an excellent technique to use at work.

Try it
out for yourself:

  • Sit
    at your desk with your back placed straight
  • Focus
    on your breathing and the feeling of the air going into your nostrils and out
    through your mouth, or the sensation of your belly rising and falling
  • Once
    you have narrowed your concentration, begin to widen your focus. Become aware
    of the sounds and sensations around you
  • Embrace
    and consider each thought or sensation without judgement, simply acknowledge
    them and let it pass
  • Always
    bring it back to focusing on your breath if your focus drifts
  • Keeping
    your focus may be hard at first, but don’t be discouraged if you cannot let
    thoughts go with ease. Practice makes perfect!

Body and sensory awareness

Notice
sensations around your body. Starting at your toes, notice the feelings of the
body from your feet firmly placed on the floor, to your back’s posture, all the
way to the top of your head. This is a great way to take your mind away from
the thing causing you stress. You can also use the instructions below for
sensory awareness meditation. Simply replace noticing your body, with one of
the senses. For example, notice the sounds furthest away from you and slowly
reel your focus in.

Give it
a go:

  • Start
    by sitting with good posture at your desk
  • Notice
    the feeling of your feet on the floor, your legs on the chair and moving all
    the way up to the top of your head
  • If
    you lose track, bring your focus back to the breath and simply begin again
  • This
    technique helps with pulling you back into the present moment

Spending just a few minutes each day meditating at work can significantly improve your well-being and productivity levels. Mindfulness helps you deal with stressful situations, increase your self-awareness and allows you to focus on the present. Give it a go and start to notice the positive differences for yourself.



Erin shows overscheduled, overwhelmed women how to do less so that they can achieve more. Traditional productivity books—written by men—barely touch the tangle of cultural pressures that women feel when facing down a to-do list. How to Get Sh*t Done will teach you how to zero in on the three areas of your life where you want to excel, and then it will show you how to off-load, outsource, or just stop giving a damn about the rest.

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: