Stress continues to plague the workplace, costing companies at least $300 billion a year through absenteeism, turnover and decreased productivity, according to the World Health Organization. That’s why several companies are starting to encourage mindfulness at work and why companies such as Adobe, Facebook, Google and Hubspot are even creating their own meditation groups to help counteract the negative effects of stress. Whether or not you work for a company that encourages a stress-free environment, here are a few ways you can practice mindfulness in the workplace.
Meditation
Close your eyes and spend a moment in quiet reflection. This practice helps calm your mind. Nagging thoughts and negativity fade to the background. Meditating starts your day from a place of peace.
Breathe
Spend a couple minutes each morning to focus on how the breath feels flowing in and out of your nostrils. This will help you start your day with conscious awareness, allowing you to set your intentions for the day.
Listen
Mindfulness is about doing one thing at a time. By shifting your focus and listening to someone fully, it will help you absorb that person’s meaning and intent. This will not only deepen your relationships with coworkers, but it will also help you take the focus off your own mental to-do lists for a couple minutes.
Be Empathetic
Recognize other’s accomplishments, needs and challenges, and offer to help them in times of stress.
Practice Positive Body Language
Be aware of your body language and how it might affect others in the workplace. Instead of closing off by crossing your arms, try opening them up to create a more approachable connection.
Take a Minute
Set aside a couple minutes by yourself or with coworkers to be mindful before walking into a business meeting. Simply take this time to silently repeat a mantra—Love, Peace or another word or phrase—to help refocus your energy.
Remember Gratitude
Think of something you are grateful for, say it out loud.
Today, I’m grateful for family. I saw my sister this weekend for the first time in months.
I’m grateful for the little things. This morning, I sat outside with my coffee and watched the sun come up.
Negative emotions cannot exist in the presence of gratitude. Gratitude takes control of the mind and sweeps positivity across the body. All anxiety, fear, and negativity melts away.
And, pass it on! Giving gratitude helps you while helping others!
Daily Inspirations
Inspiration cards and notes are a great way to start meetings and your day! One great resource we love is Compendium Inc. Pop-up cards that can inspire men, women and children on a daily basis. These Pop-up cards have thoughtful messages inside that will trigger creativity, motivation or just a timeless message of inspiration to capture your heart.
Portions of this article re-printed with permission from “5 Ways to Incorporate Mindfulness in the Workplace,” Prevue Magazine.
Lynn Lee
Global Sales Director
AlliedPRA, Inc.
Angel Tassone
Director of Global Sales
Hyatt Regency Huntington Beach