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10 Ways to Be More Mindful at Work

Mindfulness at work

Mindfulness at work

Means being consciously present in what you’re doing, while you’re doing it, as well as managing your mental and emotional state. 

If you’re writing a report, mindfulness requires you to give that your full attention.

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IDEA EXTRACTED FROM:

10 Ways to Be More Mindful at Work

10 Ways to Be More Mindful at Work

https://www.mindful.org/10-ways-mindful-work/

mindful.org

5

Key Ideas

Mindfulness at work

Means being consciously present in what you’re doing, while you’re doing it, as well as managing your mental and emotional state. 

If you’re writing a report, mindfulness requires you to give that your full attention.

1 min/session

That’s the minimum required for a mini-mediation.

Just focus on your sense. You don’t need to close your eyes. You don’t even need to be sitting down.

Use Mindful Reminders

You can use interruptions as hooks to make you more mindful.

Every time your phone rings, take a mindful breath. Every time you hear the ping of a text message, pause to be mindful of your surroundings rather than immediately reacting by checking the message. 

The negativity bias

You’re much more likely to focus and dwell on something that’s gone wrong than on things that have gone well. 

Behaving in this way every day means that you ultimately adopt an excessively negative and unbalanced way of thinking. 

Gratitude is the antidote.

Adopting a Growth Mindset

You expect and move towards challenges, seeing them as opportunities for inner growth.

You don’t mind getting negative feedback as you view it as a chance to discover something new. You don’t mind taking on new responsibilities because you’re curious about how you’ll cope. 

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Mindfulness alternatives to meditation

  1. Cleaning
  2. Walking
  3. Listening to Music
  4. Dance
  5. Yoga
  6. Tai Chi
  7. Coloring
  8. Conscious Breathing

What mindfulness is

What mindfulness is

Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.

What meditation is

Meditation is exploring. When we meditate we venture into the workings of our minds: sensations, emotions and thoughts.

Mindfulness meditation asks us to suspend judgment and unleash our natural curiosity about the workings of the mind, approaching our experience with warmth and kindness, to ourselves and others.

Jon Kabat-Zinn

Jon Kabat-Zinn

“Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally. And then I sometimes add, in the service of self-understanding and wisdom.”

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The imposter

True mindfulness has been spoiled by an imposter. The imitation provides an excuse to be self-centered and self-indulgent. It promises health and spiritual purity.

Definition of mindfulness

Mindfulness is the nonjudgemental awareness of the richness, subtlety and variety of the present moment, not just of the self. It is not the same as meditation, although meditation can form part of it.

Mindfulness acknowledges every moment of existence, good and bad. It is used to stand still in the moment, reflect and gain perspective.

Mindfulness is a limited tool

Gazing inward to focus on a connection with yourself cannot deliver magical benefits. Acknowledging your thoughts is not the same as cherishing them.

While mindfulness has some usefulness, we should also realize the benefits when we lose self-awareness, for example when we are in a state of flow.