I’m striving for mindfulness in 2024…here’s why you should too…

I’ll be honest - when I first heard of mindfulness, I was skeptical.?

It sounded a lot like some sort of hippie nonsense for people who spend their time sitting on beanbags in retreats, avoiding the real world.

But, as is often the way in life, after learning a little more, my perspective changed and now I can see just how valuable it can be.

You see, a lot of the time we’re not actually living in the present, but instead dwelling on the past or stressing over the future.

So if you’ve ever sat at your desk (at home or office), with deadlines looming, emails piling up, and notifications pinging on your laptop, your mind feeling scattered and unfocused, mindfulness can help.

I’ve been there. I was there last Tuesday.

An email from a colleague who always seems to get under my skin, another from a customer with a tricky question.

So I can say with confidence, it’s worth giving this a shot!

Understanding mindfulness

Rooted in Eastern traditions, mindfulness has garnered a lot of attention in recent years. It can be applied across many aspects of modern life, including the workplace. In essence, it's the practice of being fully present and engaged in the moment, aware of your thoughts and feelings without distraction or judgment.

Science seems to back it up.?

Among others, research by the American Psychological Association has shown that mindfulness can significantly reduce stress, enhance cognitive functions like concentration, and improve emotional well-being.

It’s true some have also highlighted potential negative effects associated with mindfulness practices, but in my experience, the benefits outweigh the risks.

Why bother?

If that’s the “what”, here’s some compelling “whys” that should make you want to try this out for yourself.

Mindfulness can help you with:

1 - Focus and productivity

By training your mind to be present, mindfulness can help you concentrate better, leading to increased productivity. A study in the journal 'Psychological Science ' found that even limited mindfulness training could improve focus and memory.

2 - Creativity and problem-solving

Mindfulness can also boost your creativity. Being present and aware can help you see problems from new angles and come up with innovative solutions.

3 - Stress reduction

Stress is a common workplace issue. Mindfulness practices, such as meditation, have been shown to lower stress levels, as has been reported in the 'Health Psychology Review'.

Mindfulness at work

Rolling your yoga mat out on the office floor for fifteen minutes before your next meeting probably isn’t something you, or your colleagues, would feel all that comfortable with (although a friend’s boss did just that recently to help her over a particularly stressful situation. No judgement here…)

The good news is that’s not necessarily required to get the benefits.

The key for me when it comes to adopting anything new is taking small, incremental steps that I know I can sustain.?

Building mindfulness into my day is following the same path. No deep mediation sessions that would take up lots of time (though I recognise that might have its own additional benefits). No special equipment. Just some easy things I can remind myself to do when it matters most, such as:

• Mindful breathing

Before a meeting or when you feel overwhelmed, take a minute to focus solely on your breath. This can center your thoughts and reduce anxiety.?

(For extra oomph, I try to relax my shoulders, straighten my back and lift my head and eyes up so I’m looking above the horizon. Try it and see if you can still make yourself feel anxious or negative..!)

• Mindful listening

Another one that will blow your mind when you apply it and notice what it does for you!?

During meetings, just listen actively. Don’t listen and look for your opportunity to speak (we all do it!).?

Focus entirely on the person speaking.?

You’ll notice things you never noticed before and likely improve your understanding and communication in the process.

• Mindful walking

I don’t do this as often as I could, but short breaks through the day for a quick walk, even if it's just around the house or office, sometimes have a huge impact on my ability to let things go.?

That email from that colleague might start weighing you don’t but a lap of the neighbourhood can help you put it where it belongs.

Overcoming challenges

Despite its benefits, I can understand why some professionals might be skeptical about mindfulness.?

There are people out there who go on about it like it’s some sort of magic, and that just makes the whole thing sound kind of hokey.

It's not about becoming a meditation guru or joining a cult though!

It’s about finding small ways to be more present and less reactive.?

Even busy schedules can accommodate mindfulness by emphasising quality over quantity.

My goal this year is to embed a little mindfulness daily into my work routine.

I’ve dipped my toe in the water and I believe it is helping me improve my focus, reduce my stress response, and benefit my overall well-being.

Try it for yourself this week.?

Start with one of the techniques I’ve mentioned and see what happens.?

And please share your experiences in the comments – what one thing would you add to help anyone considering giving mindfulness a go?

Let's inspire each other to embrace a more mindful work life, and take more from every single day we have available to us!

Onwards and upwards.

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