Are you always on the go at work and arrive at home unable to switch off? Perhaps this affects family life or you find you can’t sleep? Would you like to manage your stress levels but don’t feel you have time? Mindfulness is a well known stress management tool but many people assume they cannot fit it in, particularly those who are busy! But its not all about meditations. This blog will explain how to practice mindfulness even when you are busy at work.
What causes stress and how can mindfulness help?
A good definition of stress is “feeling of being under too much pressure than a person feels able to cope with” (NHS). So if you have too much to do and not enough time or too many demands on you then you will feel stressed. Such demands include things liek
The feeling of being under pressure is interpreted by
Mindfulness increases your awareness of whats going on in your body and mind as well as surroundings. You practice by learning to focus on “anchors” in the present moment (such as breath, body, cup of tea) and this helps to observe with curiosity our thoughts, bodily sensations and emotions. Therefore its not about clearning the mind of thoughts but observing and taking a step back from them.
Mindfulness has become a very popular stress management tool. However, it does not necessarily get rid of stress but enables you to be more aware of it so that you can change your relationship to it or take steps to regulate it.
Can I practice mindfulness if I don't have time to meditate?
In fact, having small mindful moments in your day can be best to give your mind and body a break.
This prevents the build up of stress and allows you respond to situations more helpfully.
Here is a list of easy ways you can practice mindfulness at work:
(With each example the technique is the same. Focus on the “anchor” of choice and when your mind wanders, which it will, simply notice this and bring it back to the anchor each time. Do not worry if your mind wanders, just be curious about where it has wandered to and gently bring it back).
- When showering in the morning, notice the water against your skin, the sound of the shower or the smell and feel of soap.
- When having your morning coffee, notice how it looks and tastes as well as the warmth of the cup in your hands.
- On your commute to work, instead of looking at your phone or catching up with emails, set a timer for 5-10 minutes. Use that time to focus on your breath and/or body and build in a short meditation practice. You may find your arrive at work calmer and more focused!
- When sat at your desk, notice your feet on the floor and body sat in the chair.
- Stop what you are doing and focus on the sounds you can hear around you. Zoom into the fine detail of the buzz in the office such as chatting and photocopier etc.
- Go for a walk on your lunch break and notice the sounds of the birds, sight of clouds and feel of the street under your feet.
- When having lunch, instead of eating and working, spend time looking, smelling and tasting the food. Really noticing the textures in your mouth.
- On your commute home, give your self a chance to leave the work stress behind by doing a short breathing exercise (such as breathing in for 5 secs, holding for 5 secs and breathing out for 5 secs). There are lots to choose from but setting a timer and building it in to your routine will help!