8 tips for more mindfulness in everyday work

What is mindfulness?

 Mindfulness means dealing with all situations “with respect” – being aware of what you are doing at any moment, in any situation, and focusing exclusively on the current moment – without being distracted. Well, think now, I’m going to do that anyway, it’s nothing special, right? No, don’t! As a rule, our thoughts are everywhere, just not with what we are doing. 

What are the benefits of mindfulness?

Living a mindful life has many positive effects on your soul and your body. The following psychological benefits can be seen with regular mindfulness training:

• Mindfulness has been shown to reduce your stress level, you are less worried about the present and the future and you have fewer fears.
• If you integrate mindfulness exercises into your everyday life, you significantly reduce negative feelings such as anger, anger, or aggression.
• Regular mindfulness training increases the production of the happiness hormone serotonin in the brain, which leads to a generally positive outlook on life and prevents mental illnesses such as depression or anxiety or promotes their healing.

You can also do a lot of good for your body with a mindful life, namely:

• Anyone who regularly carries out mindfulness exercises slows down both mental and physical aging processes.
• Mindfulness techniques have been proven to help treat sleep disorders.
• Mindfulness exercises can reduce tension pain – such as headaches caused by tension, but also muscle and joint pain.
• Those who live mindfully ensure balanced blood pressure and thus reduce the risk of a heart attack or stroke.

Integrating mindfulness into everyday working life reduces stress and makes work more enjoyable. In this way, you ensure that difficult situations at work are calmed down with the help of mindfulness practice – or that they do not even arise. Here are 8 tips for more mindfulness in everyday work

Coping with stress through mindfulness at work

In professional life in particular, clarity about yourself and others is of considerable value because the level of stress is often particularly high. In situations where we feel provoked, our projects or goals are threatened. During such moments, we may talk or act thoughtlessly. 

We often gamble away good cards with it, because whoever snubs others reaps their resistance rather than their support. How many times afterward did you wish you had acted smarter and with more composure and compassion?

Mindfulness cools pressing processes at the workplace

Mindfulness helps you to recognize, stop, and dissolve deep-seated, unconscious stimulus-response patterns. By observing your inner and outer experiences without value, you can better understand them. Based on this in-depth understanding, you will develop more stress resilience that will help you cope with the daily demands of the workplace wisely.

Mindfulness helps to reduce stress at work

Start gently. Rome was not built within one day either. A certain degree of unwavering persistence is a reliable companion on the way to integrating more mindfulness into your working life.

Start the working day with mindful doing nothing

Don’t jump right into the fray as soon as you arrive at your workplace. Stand or sit down first and practice the mindfulness exercise “doing nothing”.

This exercise is doing nothing except breathing.

• Enjoy some conscious breaths. The breath does not affect it. Just register its quality: is it flat or deep? Slow or fast? Rough or soft? Fast or slow?
• Perceive your sensations in the body, your state of mind, and any thoughts in a non-judgmental way.
• Only then can you turn to your daily work. There is great strength at the beginning of every action. Use this power right at the beginning of the day. Also, this little mindfulness exercise, when done daily, trains your ability to focus. This will also have a positive effect on your work.

Formulate your code

Connect with the power of motivation by creating a personal code that can consist of a sentence or a short code of conduct.

Your words should be based on behaviors that you would like to achieve. Perhaps you would like to take events less personally? Or do you wish to be able to keep a cool head in the face of provocations? Maybe you want to be more careful, understanding, and compassionate with your customers in your workplace? Or find a statement that will help you get through the working day well and go home satisfied with yourself.

For example:

• “Listen better, talk less.”
• “Irritation or anger is my mindfulness signal to stop.”
• “Action instead of a reaction.”
• “The customer doesn’t want to annoy me. He is helpless and stressed because he has a problem that he cannot solve alone. ”
• “I can’t stop the birds from flying over me. But I can prevent them from building nests on my head. “

Perfection is not important; but it helps when you feel an emotional connection to your words. Your code should express your inner values ​​and intentions. What is important to you? What do you want to embody? Recall your personal “mantra” from time to time during the working day. In this way you train your mindful mind.

Do three things carefully in the workplace

To practice mindfulness, choose three short daily work routine that you do every day. For example, answering the phone, picking up a specific tool, bending down, throwing something in the trash, writing an email, or starting a machine. In the future, plan to perform these actions with concentrated awareness:

• Notice the intention of what you are about to do.
• Inhale and exhale consciously.
• Then carry out the activity calmly and centered.

This way, you can connect to mindfulness several times a day during your work and train your brain. Such training of the brain is called meditation  

Focus on what is good for you

Use mindfulness to develop more awareness of which people, projects, and activities are good for you then focus on them more.

There are things, activities, and people in the job that feel positive, invigorating, and joyful. There are things, activities as well as people that we find difficult, annoying, and exhausting.

The more clarity you have about who or what belongs in which camp in your work environment, the more purposefully you can turn to the sponsoring, supporting, and nurturing.

Mindfulness cool in the job when things get pressing

You will probably not be able to avoid some unpleasant people, situations, or activities: rabble customers, an insensitive boss, or uncooperative colleagues.

It is important to show a certain serenity towards the inevitable. Because mindfulness also means not making the inevitable even more painful by opposing it with additional (useless) inner resistance.

Love it, change it, or leave it.

But decide. And be happy.