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10 Minutes of Daily Mindfulness for Workplace Success

Steve Jobs practiced mindfulness. Even companies such as Google, Nike and General Mills are offering mindfulness trainings to its employees. What is the link between mindfulness and workplace performance?

Mindfulness is a trendy word in leadership development nowadays. Recent articles in the Harvard Business Review mention that spending 10 minutes a day cultivating mindfulness changes the way leaders respond to situations. In the long term, a regular practice of mindfulness can help to build resilience, collaboration and better leadership in complex situations.

Mindfulness is to be attentive to our thoughts, emotions, physical sensations and the environment around us. Allow and accept what is happening during your mindfulness practice.  Press the pause button on judging ‘right’ or ‘wrong’. In the workplace, mindfulness facilitates better decision making as it trains the brain to move away from a knee jerk reaction to a more thoughtful response.  

Ready for a 30-day mindfulness challenge? Here are 5 easy ways to incorporate ten minutes of mindfulness into your daily routine.

Breathe Consciously: Take long inhalations and long exhalations. Be attentive to each breath and how your body feels. Picture yourself as an observant outsider and allow the sensations and thoughts to pass.

Walk Meditatively: Walking pilgrimages such as the Camino de Santiago in Spain, Mount Kailash in Tibet and the 88 temple trail in Shikoku, Japan have existed for thousands of years. These destinations are rising in popularity. More and more travellers seek out a walking holiday to unplug from their wired lives and plug in to themselves. When you walk, pay attention to each motion of your body. How does your body feel? What is your mood? How does your mood affect your posture?

Eat Slowly: Use your senses of touch, sight, smell, hearing and taste as you slowly eat a raisin. Feel the raisin in your hand. Look at the raisin closely. Inhale the smell of the raisin. Chew slowly. Hear the sounds as you eat. Taste the flavour of the raisin. This raisin exercise is used in the pioneering Mindfulness Based Stress Reduction program and can be done at regular mealtimes with other types of food as well.

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Stop Multi-tasking: Multi-tasking harms your brain and workplace performance, suggests a study by Stanford University researchers. Stop talking on the phone, reading your email and texting on your phone at the same time. Reduce distractions by switching off the notifications on your phones. Your mind will thank you for completing one task before moving onto the next.

Colour Non-judgmentally: To unwind after a stressful day at work, take out your colour pencils out and colour. Enjoy the simple pleasure of filling out a page with colour and withhold judgement. The repetitive nature of colouring actually aids relaxation. During colouring, brain waves changed from beta (a state where the brain is actively thinking) to alpha (a state of relaxation).  This effect is also seen in meditating monks, whose brains produces alpha waves during meditation.

 

References:
How to Bring Mindfulness to Your Company’s Leadership
Spending 10 Minutes a Day on Mindfulness Subtly Changes the Way You React to Everything
Mindful movement makes its way into the office
Raisin Meditation
Brain Science
Media multitaskers pay mental price, Stanford study shows

Photo provided by DaPrayer

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About Clare Chua

Clare Chua is a wandering writer and walking warrior. She is the author of The Coloring Journal: 30 Doses of Sunshine for Mindful Living; a book inspired by her 800km meditative walks on the ancient pilgrimage routes of Kumano Kodo in Japan and Camino de Santiago in Spain. Walking outdoors amidst the lush greenery of nature lifts her spirits and inspires her to be creative. Full Profile

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