We can all relate to feeling stressed-out, burned-out or too busy in today’s workforce. For many, the pandemic has brought a great surge of self-reflection and a desire for better work-life balance. For others, it has brought a constant state of fear and stress, which can impact your performance at work and your overall wellbeing. Practicing mindfulness may help you increase your productivity, achieve your goals, and attain a more peaceful life overall. Being more mindful can be achieved in many ways, and in small doses throughout the day.
So, how do we practice mindfulness?
Breathwork
The most accessible method would be to start with a simple breathwork technique. The 4 – 7 – 8 method is known to reduce stress and anxiety, and increase blood flow to the brain. Breathe in for a count of 4 seconds, hold your breath at the top and count to 7, then exhale for a count of 8 seconds. Repeat no more than 4 times as a beginner, as it may cause you to feel lightheaded. Another simple breathwork method is box breathing, which has a very similar effect. Beginners can start with a 4-count box: Breathe in for a count of 4, hold for 4, and exhale for 4. As you practice more, you can lengthen the duration of your breaths. Both of the above techniques yield similar results, and when practiced regularly, will bring more calm to your life. Over time, breathwork will significantly reduce your stress levels, and can also be used as a tool to help you deescalate strong emotions and better navigate difficult situations. Breathwork signals your parasympathetic nervous system and lets your body know that you are safe. You will come to learn that you can always lean on your breath to bring you back to a calm place.
Awareness
Another great way to practice mindfulness is through awareness. Awareness exercises are meant to help you feel more grounded and connected with yourself and your surroundings. One way to practice awareness is to apply the S.T.O.P technique. This technique is about making you aware of how your body is responding to your surroundings. To implement, remember this acronym:
S – Stop what you are doing and pause for reflection.
T – Take a breath, and anchor yourself to the present moment.
O – Observe what you feel in your body and your surroundings.
P – Proceed after reflection. Resume what you were doing, or pivot to something that feels more aligned with what you need.
This is a good technique to apply when an uncomfortable or stressful situation arises. Simple reflections will help you feel calmer.
Routine
Implementing a routine is another great way to bring more mindfulness to your life. You can start with something very simple, such as drinking one glass of water every morning before your morning coffee. Adding a simple step to your daily routine can bring you into the present moment, prime you to stick to more challenging goals, and give you a sense of accomplishment. As time goes on and you get more adept at adhering to a routine, it will become easier to incorporate mindfulness techniques such breathing and awareness exercises into your daily schedule. Paradoxically, once these techniques are part of your routine, you will do them almost reflexively; in other words, you will engage in mindfulness practice without even thinking about it!
The Bottom Line
Work – and life, for that matter – are fast-paced and stressful. Mindfulness is all about pausing to become aware of your body and breath, to become aware of and seek to understand your feelings, and to approach any new feelings that arise with curiosity and acceptance. As your mindfulness practice becomes regular, you will naturally find yourself more positive, productive, and calm.
