On the Job Mindfulness

February 27th, 2015 by

For most of us, working is an unavoidable fact of life, and with jobs comes stress. Even if we’re self-employed or have a flexible schedule, stress is an inevitable part of our workday. Most of us spend most of our time at work. So, how can we work with our stress?

Typically we begin a new job or project with gusto, filled with hope and enthusiasm about the newness and possibility ahead. Promises of a perfect impression or the potential to advance motivate us to perform well and maintain a positive attitude. Eventually, however, smiles may begin to fade, and once-promising prospects become burdensome, when expectations are not met, or old patterns of thinking, feeling, or behavior creep in. The same phenomenon can happen with promotions, management changes, or new spaces; enthusiasm wears off once “reality” sets in. This scenario is so common that we seem doomed to repeat it at work. Fortunately, through mindfulness practice, we can be proactive and reclaim the optimistic mindset we thought we’d lost.

In order to undo patterns of negativity, let’s take a look at how they work. While we start a job or project on the right foot, intending to carry that energy throughout the length of our career, the brain has other priorities. It is wired for survival, and part of the brain constantly scans for threats and stresses in our environment.  Its job is to identify patterns and categorize events in order to protect us from actual physical threats to our survival.  We need this protection, but if we aren’t careful, we can easily become run by over-learned patterns of perceived danger and conflict which are much more symbolic than physical. This autopilot mode of fixating on stressors has become a modern hindrance. If we let it, it will cloud our perception and block creativity. By employing mindfulness at work, we can become aware of how the body and mind are “reacting” to a stressor, and we can see our automatic reactive patterns as they emerge. And here is the critical thing: we do this without judging ourselves. We become a neutral observer of the situation, and this helps us to see it more clearly. Even just a moment of presence gives us an opportunity to respond with skill rather than react automatically. To echo the late Tibetan meditation teacher Chogyam Trungpa, there is no problem in the present moment.

The beauty of mindfulness practice is that it allows us to choose accountability. Instead of being victimized by thoughts and circumstances, we can choose not to buy into them. Instead of being run by repetition, we can bring a freshness and new life to our work and attitude. Here are three ways to bring mindfulness into your work:

1. Watch Your Mind
When you start to notice your chest tightening in a heated meeting or your palms beginning to sweat during a presentation, turn inward and notice your thoughts. Is there an internal dialogue going on about how the situation should have gone but isn’t? Are old mental patterns dictating your response before you even have a chance to consider whether they still hold true for you? By bringing awareness to our thoughts, we begin to unravel their hold on our perception.

2. Listen
Do you find yourself formulating a response to a statement from a colleague before she’s even finished talking? This is hearing, but not listening. Try this: before entering into what may be a difficult communication with someone, make a decision not to talk. It can be for 1 minute, 5 minutes, whatever feels appropriate. By spending a meeting just listening, you may discover that there’s a wealth of information you’ve been missing because you were too busy coming up with a response or a defense.

3. Breathe
A good way to de-escalate an automatic reaction, or unplug a negative thought pattern, is to bring attention to the breath. By shifting your focus from the mind’s chatter to the sensations of your breathing, you instantly bring attention to the what’s actually happening rather than rerunning stories and scenarios through the mind.

How can you begin to bring mindfulness into the workplace? What techniques do you already employ?

 

photo credit Ambro via Free Digital Photos

 

If You’re Too Busy to Meditate, Read This . . .

January 25th, 2013 by

Mounting data shows that contrary to popular belief, meditation actually makes you more productive. In this compelling piece from the Harvard Business Review, author and corporate coach Peter Bregman shares how meditation increases productivity by “increasing your capacity to resist distracting urges.” Research shows that an ability to resist urges will improve your relationships, increase your dependability, and raise your performance. If you can resist your urges, you can make better, more thoughtful decisions. You can be more intentional about what you say and how you say it. You can think about the outcome of your actions before following through on them. Read more . . .

Image: spaceamoeba

 

The Truly Mindful Workplace

December 12th, 2012 by

If you follow workplace mindfulness in the news, you’ve had quite a bit of reading material in the last few months. Businesses of all types have embraced the fact that the wellbeing of their employees improves the health of the company. This is a truly informative article by Christy Cassisa, Co-Director of Workplace Initiatives and Giving at UC San Diego Center for Mindfulness. Read more . . . . .

Image: Cristian V.

 

 

The Wall Street Journal: To Cut Office Stress, Try Butterflies and Meditation?

October 15th, 2012 by

Job pressures are the No. 2 cause of stress after financial worries, a recent survey shows. And while most of us struggle to manage the stress of a demanding boss or a mounting workload on our own, savvy employers are stepping in to help both their employees and their own bottom line. The research is incontrovertible: meditation reduces stress, improves employee health and productivity, decreases health care costs and absenteeism. Read about the growing number of companies offering meditation training for reducing workplace stress in this article from the Wall Street Journal. 

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