Mindfulness exercises for work
Research has shown that mindfulness techniques for stress management are a proven way to reduce stress levels, making the benefits of practising mindfulness activities in the workplace readily evident. Here, we explore some common techniques, how to put them into practice, and what benefits they can yield.
Mindful immersion and focus
Though we may often feel compelled to complete tasks as quickly as possible, this is rarely the ideal approach. Instead, immersing ourselves in a single task, preferably free of distractions, allows us to reach a higher level of focus where we are able to appreciate and enjoy the task at hand, rather than thinking of it as just another chore to be rushed through in anticipation of the next one. This technique exists in opposition to the idea of multitasking, favouring a precise approach to each task individually, rather than taking on multiple tasks at once and completing none of them in a truly satisfying manner, elevating stress levels in the process.
Take breaks
When we skip breaks at work, our minds tend to become unfocused and hazy, ultimately increasing our stress levels. Whether it’s taking a moment at your desk to gather your thoughts and have a snack or going for a walk outdoors, breaks are important tools for relaxing our minds and rewarding our hard work. They also improve our focus, giving our brains a chance to reset and digest information, allowing us to return to our work with more clarity.
At Central Park Tower, we provide a number of facilities to help you get the most out of your breaks, from our landscaped parklands and host of retail and dining outlets to our tenants-only fitness centre.
Mindful breathing
Probably one of the most popular mindfulness meditation techniques, mindful breathing is an activity you can undertake throughout the day to centre yourself and direct your focus. Start by putting aside a few minutes every few hours to focus on your breathing and try to approximate this pattern:
- Breathe in through your nose for three seconds;
- Hold your breath for three seconds;
- Slowly exhale through your mouth for three seconds; then
- Hold for three seconds before repeating the process.
While you’re doing this, you should be actively blocking out other thoughts. If they do intrude, push them out of your mind and return your focus to your breathing. Once you feel comfortable doing this activity for a few minutes at a time, consider starting and ending your work day with five to ten minutes of mindful meditation to help you transition in and out of your work mindset.
Mindful appreciation
This mindfulness technique is about focusing on the things that matter most to you and not taking them for granted. Think about the things that bring you joy in your daily life, whether it’s a partner, a pet, friends, family, a really comfortable chair, or a TV show you’re looking forward to watching the next episode of. Now think how your life would change if you didn’t have these people or these things. Sometimes it’s hard to appreciate the impact they have until we imagine them gone, which in turn helps us to better appreciate what we do have right now.
Active listening
Whereas most of the mindfulness activities we have considered so far are individual pursuits, active listening involves communication with others. To engage in active listening, you’ll need to give your undivided attention to the person you are conversing with as they speak to you. This means maintaining appropriate eye contact, avoiding distractions and using non-verbal cues (such as nodding your head or raising your eyebrows) to communicate that you are listening to and understanding them.
We’re often taught to approach conversations in a strategic manner, especially in the workplace. This could mean trying to infer meaning behind the speaker’s words or internally preparing our response as they talk. Try to put these techniques to one side when practising active listening and instead focus on the words as they’re said in the spirit they’re intended. When they have finished, you don’t need to rush your response – take your time.
At Central Park, our office spaces are customisable to your team’s needs, from mindfulness pods and focus zones to open collaborative areas. Enquire today about our premium commercial office space available for leasing.
