Mindfulness has the potential to bring improved employee wellbeing, reduced stress, and enhanced focus and concentration. It can also help to foster a positive work culture by encouraging open communication and empathy, leading to better teamwork and performance as a result.
In practice, mindfulness takes time to master, which in turn makes the evidence of its effectiveness sometimes hard to measure. But we believe that the benefits are worth the effort.
This article covers what mindfulness is, how it helps our mental and physical health, and we’ve shared some tips to make your workforce more mindfully aware.
So, what is mindfulness?
According to the Oxford dictionary mindfulness is: ‘A mental state achieved by concentrating on the present moment, while calmly accepting the feelings and thoughts that come to you, used as a technique to help you relax.’
Mental health charity MIND suggests that ‘Mindfulness is a technique you can learn which involves noticing what’s happening in the present moment, without judgement. You might take notice and be aware of your mind, body or surroundings.’
A common theme here is being aware of the present. It’s about removing ourselves from the worries and stressors of the day, experiencing the world around us and how our emotions are influencing our actions. Reconnecting with our bodies and being aware of our thoughts and feelings are the main two points of mindfulness. It has roots stemming from the buddhist approach to life and meditation.
The aims of mindfulness
Mindfulness is used to become more self-aware, feel calmer and better manage stress and difficult thoughts. Most people use meditation to help improve their mindfulness, and, similar to meditation, it takes time and practice to develop these skills. But evidence suggests we are becoming more mindful as a society with around 15% of adults in Britain thought to have learned to practice mindfulness.
Mindfulness may not always be a cure all for anxiety, depression or other disorders but as a wellbeing practice, it can definitely help to minimise them.
The benefits of mindfulness
There are many benefits to being more mindful both at work and in our daily lives. While mental health improves, so does physical health and the two are of course linked. Here are a few of the main benefits:
- Reduce stress and burnout: It can help manage stress by showing how to observe our thoughts and emotions without becoming overwhelmed by them. Thus, helping to stay calm under pressure and stepping back from the intensity of stress that can lead to burnout.
- Improved ability to focus: Being fully present with the task in hand allows us to be able to focus better, make less mistakes in our work, and work more efficiently.
- Improved communication: Mindfulness helps grow our sense of empathy towards what other people may be going through as well as increasing our skills in active listening and conflict resolution. These skills all contribute to creating a team with better communication and teamwork.
- Better creativity and innovation: By being present and setting aside our worries, we are now able to more freely explore creative ideas and solutions to problems. It can also help us approach issues from different perspectives.
- Improved physical health: Mindfulness brings lowered blood pressure, helps with pain management, improves our immunity and heart health and can help to alleviate gastrointestinal difficulties.
How to make your workplace more mindfully aware
Knowing the potential benefits from mindfulness is one thing, but how do you start? And what’s more, how can you do it in the workplace, which in many cases can be a fast-paced, stressful environment?
Here are some tips on how to explore mindfulness in the workplace:
- Start small: Start with small and short mindfulness exercises during the day, such as mindful breathing, spending just a few minutes each day first and then slowly increasing the amount of time you spend on each exercise.
- Creating a mindful workspace: Organise your workspace, whether that be your desk or a room in your home to work, to be free of clutter to help you focus. You could even add a plant or use some soundscapes to help drown out office noise.
- Have an ‘intentional’ work schedule: Schedule for more focused work opportunities and setting specific times for checking and replying to emails.
- Focus on single tasking: Don’t try to multitask, instead focus on a single task and give it your full attention so less errors are made.
- Slowing down to speed up: Slowing down, or even stopping to reflect and focus, can help us to become more efficient, productive and healthy at work. It seems counter-intuitive, but slowing right down actually makes us more productive and efficient.
- Get your leaders and managers on board: All of the above stands more chance of working if your senior leaders are involved and seen to be modelling mindful work practices. One way is to try out taster sessions, run by a skilled mindfulness practitioner, and to also adopt internal champions who can encourage colleagues to take part.
Try these mindfulness exercises
Here are two exercises that you can do anywhere to help start you on a mindfulness journey:
3-minute breathing space
This technique is designed to increase the present moment awareness.
How it works:
- Awareness (1 minute): Notice your thoughts, feelings, and bodily sensations without judgment.
- Gathering (1 minute): Gently shift focus to your breath, observing each inhale and exhale.
- Expanding (1 minute): Broaden awareness to your whole body, accepting any sensations.
This exercise is basically a ‘mini meditation’ thinking about pausing, resetting and then responding more skilfully to life challenges. This exercise is great for using in times of immediate stress to help yourself to re-focus.
Visualisation
This technique focuses on using mental imagery to promote relaxation and positive emotions.
A brief guide:
- Find a quiet, comfortable space.
- Close your eyes and take a few deep breaths.
- Imagine a peaceful scene in vivid detail.
- Engage all your senses in the visualisation.
- Notice how your body feels as you immerse in the image.
- If your mind wanders, gently return to the visualisation.
Its purpose is to help create a mental refuge, particularly helpful with anxiety, improving mood and overall wellbeing.
In conclusion
For organisations with the commitment and the patience to equip their people with wellbeing skills, mindfulness has a lot to offer. The benefits are both mental and physical and can lead to a healthier, more productive, more resilient and all round more enjoyable place to work. However, for mindfulness to succeed, your people need the time to learn both how and when to practice the skills, along with the support of your leaders.
Get our guide
We have produced a new Cordell Health guide to mindfulness and wellbeing. This is available to subscribers to our wellbeing service. If you are not signed up to this service and would like to find out more, please contact us on wellbeing@cordellhealth.co.uk
Additional reading
You may find the following sites helpful in understanding mindfulness and its value in both health and the workplace.
https://www.mindful.org/10-ways-mindful-work/
https://www.nhs.uk/mental-health/self-help/tips-and-support/mindfulness/
