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How to Use Mindfulness for a Boost at Work

Genexa Genexa 2018-06-28 13:54:00 -0700


Let's face it – sometimes it's just difficult to focus on the work in front of you. Luckily, there are some techniques involving mindfulness that you can use to boost your efficiency at work. These tips are evergreen, which means you can use them no matter the season to keep you feeling energized and on-task in the workplace. 

Mindfulness is the practice of bringing your awareness to the present moment in a non-judgemental way[1]. According to the International Neuro-Linguistic Programming Center, using meditation or other mindfulness techniques can seriously improve your quality of life and work in and out of the office, by reducing stress, strengthening your memory, improving decision-making ability and empathy, and even honing focus. Check out their blog post, "The Benefits of Mindfulness – How Could It Help You?" to see more benefits of mindfulness.

Are you ready to implement a mindfulness practice? Here’s how you can get started reducing your workplace stress and boosting your productivity:

1. Take a 5-Minute Mindful Meditation Break

Taking a quick, five-minute break for mindful meditation help you re-focus and jump back into work. Find a quiet place to sit, either on the floor or on a chair, with your feet flat on the ground. Clear your mind as much as possible. Then try diaphragmatic breathing: breathe deep into your lower belly and focus on the inhale and exhale of air. Do this for five minutes and be amazed at how much a quick break can help you feel rejuvenated[4]!

2. Go on a Mindful Walk 

If you need to stretch your legs, take a quick walk around the block or just down the hall. While you walk, make sure you focus on the sensation of walking. Think about how your feet feel as they lift and fall. Notice how your body shifts as you move. If you find it helpful, count your steps up to 10 and then start over again. Even as your mind wanders (and it will!) keep pulling your attention back to the walk. This will improve your focus and help you feel less distracted when you get back to work[5]!

3. Implement a Workplace Mindfulness Activity

You might find it easier to practice a mindfulness routine with a group, and that’s more than okay! There are many mindfulness courses and activities that your whole work team can benefit from. Look into organizing a group meditation session guided by a professional mindfulness expert or talk to your team about creating a comprehensive employee wellness program if you don’t have one already[6]!

Whatever mindfulness technique you decide to incorporate into your workday, know that any of them will be beneficial in some way to your performance and your wellbeing. For more tips on mindfulness and health, make sure you sign up for our email list!


[1] Source: Harvard Business Review

[2] Source: Psychiatry Research

[3] Source: Harvard Business Review

[4] Source: Be Brain Fit

[5] Source:

[6] Source: Forbes

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