{"id":5763,"date":"2015-12-09T10:52:53","date_gmt":"2015-12-09T10:52:53","guid":{"rendered":"http:\/\/news.hult.edu\/?p=5763"},"modified":"2020-02-19T11:55:51","modified_gmt":"2020-02-19T11:55:51","slug":"5-ways-to-be-more-mindful-at-work","status":"publish","type":"post","link":"https:\/\/www.hult.edu\/blog\/5-ways-to-be-more-mindful-at-work\/","title":{"rendered":"5 ways to be more mindful at work"},"content":{"rendered":"

This article was written by Megan Reitz and originally published on May 5, 2015 on\u00a0www.ashridge.org.uk\/insights<\/em><\/p>\n

There is much about mindfulness in the media, GPs are prescribing the practice, it\u2019s on the Government\u2019s agenda and a plethora of benefits are being extolled by a range of experts for people\u2019s professional as well as personal lives.<\/p>\n

The Lancet medical journal recently reported that mindfulness-based therapy could offer a \u2018new choice for millions of people\u2019 with recurrent depression, The Financial Times has described mindfulness as a \u2018quiet revolution\u2026gripping the City of London\u2019, claiming that \u2018fast-paced financiers are turning to \u201cmindfulness\u201d\u2019. A Mindfulness All-Party Parliamentary group is working to increase awareness of how mindfulness can benefit society and the workplace, and the meditative practice with Buddhist roots has already been adopted by big business, including KPMG, Google and GlaxoSmithKline.<\/p>\n

Previous research, although still limited in work contexts, suggests that people who practise mindfulness at work report an improved ability to communicate clearly and a better ability to handle workplace conflict; they respond more appropriately to stressful situations, show greater self-awareness and perhaps operate more creatively.<\/p>\n

So what is mindfulness? Jon Kabat-Zinn, \u2018The Godfather\u2019 of secular mindfulness training who first developed Mindfulness-Based Stress Reduction Clinic (MBSR) at the University of Massachusetts Medical School, defines it as \u2018a way of paying attention on purpose, in the present moment, and non- judgementally.\u2019 It\u2019s about being in the moment, aware of yourself, others and the world around you. People who are more mindful know what their body is sensing, and they know what they are thinking and feeling. It is also about being kinder to ourselves, about recognising that negative internal chatter can be observed, and then changing that for the better.<\/p>\n

It\u2019s increasingly accepted that being hyper-busy isn\u2019t necessarily aligned with being efficient and productive at work. Forget multi-tasking – focusing on one task at a time improves your productivity and accuracy. Everyone has responded to an email while being on a conference call, or sitting in a meeting, more concerned about another project with a tight deadline than the topic being intently discussed. But this inevitably impacts on your ability to focus, absorb information and really relate to people.
\nHere are five ways to make mindfulness part of your working life:<\/p>\n

1. Undertake a daily mindfulness practice.<\/strong><\/p>\n

Research has shown that daily meditation practice actually changes the structure of the brain. But don\u2019t expect to achieve these encouraging results if you don\u2019t practice.<\/p>\n

A useful daily practice is to find a quiet place, and set aside at least 10 minutes. Start by becoming aware of your body and sense how every part feels, moving slowly from your feet up to your head. Is there any tension in the body? Often being aware of the tension is enough to help you relax and adapt your posture to release stress.<\/p>\n

As you do this exercise, acknowledge thoughts as they come up without judging them one way or another and then return your focus back to your breath and body. When your mind wanders, notice where it goes (for example, a looming deadline, a difficult meeting) and then bring your attention back to your breath. Don\u2019t wrestle your mind\u2019s natural urge to wander, but train it to return to the present. There\u2019s no point in fighting with your own mind \u2013 that just makes things worse. Understand that thoughts come and go; that is just part of being human.<\/p>\n

For some guided meditations to help you get started see Michael Chaskalson\u2019s recordings<\/a>.<\/p>\n

2. Take a regular mindful minute.<\/strong><\/p>\n

Count the number of breaths you take when you are relaxed in one minute. Then, when you feel under pressure, pause, focus in and replicate this number of breaths at the same pace.
\nBreathing can help focus your awareness on the present. The breath is a mindfulness tool that you have on hand at all times. Pay particularly close attention to your breathing before an important meeting or when you\u2019re feeling intense emotions. For example, if you are under pressure and you feel your stress levels rising, and you\u2019re just about to respond to a curt email with a similarly, abrupt, brusque retort, don\u2019t press \u2018send\u2019. Instead, stop for just a minute and pay attention, on purpose, to your breath.<\/p>\n

3. Commit to doing one regular activity mindfully a day.<\/strong><\/p>\n

This could be waiting for the train, making your first cup of tea at work, routine filing or photocopying. While you are doing that take the opportunity to notice your thoughts, feelings, bodily sensations, and surrounding environment. Be present.<\/p>\n

4. Practise mindful relating.<\/strong><\/p>\n

Pick a conversation and practise being really \u2018present\u2019 with the other person. How many of us have spent time with someone but have been thinking about what we need to do in the future? Or thinking about what we want to say next, instead of really listening to that person? Instead, focus on the person in front of you right now. Notice your thoughts, feelings and sensations whilst you listen \u2013 you may realise that you connect and empathise so much more with the other person which they are likely to really appreciate.
\nThis practice can be particularly useful when engaging in challenging or potentially emotional conversations at work. All workplaces are characterised by high-pressure and tensions sometimes \u2013 empathising through mindfulness can help staff feel valued, promote rebound and release stress.<\/p>\n

5. Take a walk outside without your phone to give yourself \u2018headspace\u2019 and help de-clutter your mind.<\/strong><\/p>\n

Getting up and moving around can encourage you to become more focused and mindful of the present. If possible, take a break in a park or other natural surroundings. Pay attention to your walking by slowing your pace more than usual, and really feel the ground against your feet. Take the time to focus to how you feel and how your body is moving.
\nAlthough you should leave your phone for this exercise, technology can also be invaluable in helping you to make mindfulness practice easier as there are a number of apps designed to help you with your mindfulness practice, see below for examples.<\/p>\n

 <\/p>\n

Megan Reitz researches, teaches and consults in the areas of leadership, organisational change and personal development. She is a member of the Ashridge Open Programme Management Team and leads The Leadership Experience: Leading on the Edge and Leading on Purpose; Mindful leadership for a Complex World programmes.<\/em><\/p>\n

Grow your leadership capabilities with an MBA in international business<\/a> at Hult. To learn more, take a look at our blog Why every leader needs a growth mindse<\/a>t, or give your career a boost with our Masters in International Business<\/a>. Download a brochure or get in touch today to find out how Hult can help you to learn about the business world, the future, and yourself.<\/p>\n","protected":false},"excerpt":{"rendered":"

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