Mindfulness in the workplace
"In the wake of COVID-19, it’s never been more critical for business and HR leaders to address the mental well-being of their teams head-on." www.get.headpsace.com
Near the end of the tumultuous year that was 2020, EHL staff members were invited to participate in a Mindfulness Introductory Workshop. The workshop’s aim was to improve well-being at work and in home office, and offer relaxation tools to improve stress management.
With a view to limiting burnout, disengagement, sick days and strained relationships in the workplace, more and more businesses are turning to Mindfulness practices as a form of mental first aid preventative care for their employees. The proven mental, physical and emotional benefits of detaching oneself from the busy ‘monkey mind’ range from better sleep, concentration and stress management to a strengthened immune system.
Mindfulness workshop insights
- We are very tied to our past/the familiar/the known.
- Many of our reactions and responses are on auto pilot.
- 95% of our thoughts today are tied to what happened yesterday.
- Humans and machines have become inextricably tied, impacting how we respond to our environment.
- Living and working via screens has led to an increase in sensorial overload, addiction to information, reduction in attention span, difficulty in de-connecting, sleep problems and stress.
- Today’s society expects us to quickly adapt without allowing time to re-center ourselves.
- Our perception of the stress we experience is not always based on the true situation.
- Reconnecting to our breath gives us access to the consciousness of our nervous system.
- During meditation, we access a state of serene vigilance, a “flow state”. Beta brain waves (associated with goal-orientated tasks) are reduced and alpha waves increased.
Mindfulness best practices
- Choose a seat. A chair, a meditation cushion, a park bench, the floor - find a spot that feels solid and stable to you. If on a cushion on the floor, cross your legs comfortably in front of you. If on a chair, the bottoms of your feet should be touching the floor. Straighten but don’t stiffen your upper body. Arms should rest gently on your thighs or knees.
- Chin slightly dropped, gaze gently downward. You can slightly lower your eyelids, or if preferred, lower them completely, but it’s not necessary to close your eyes when meditating. You can simply let what appears before your eyes be there without focusing on it.
- Feel and follow your breath. Place your awareness on the natural in and out movement of your breath. If you notice it is quite fast and shallow, you may wish to deepen it by breathing more via the lower belly. Follow the physical sensation of breathing: the air moving through your nose, the rising and falling of your belly or chest.
- Gently retrieve your attention. Inevitably, your attention will leave the breath and wander to other places. When you notice this – whether it’s a few seconds or even a few minutes – gently return your attention to the breath. Don’t judge yourself, fret or engage with the content of these thoughts. Be kind to your wandering mind, even if at the start it seems to dart around all the time.
- Simple but not easy. The theory is simple to take in, but the practice can prove less easy to execute. The secret lies in starting with short, regular sessions. The idea is to gradually train the mind to detach itself from its constant flurry of activity and simply settle on the breath. Beginners may benefit from guided meditations with a reassuring voice that accompanies them through the process.
Keep practicing. Results and benefits will increase exponentially!
References and further info:
https://mindfulnessintheworkplace.org
https://www.sciencedaily.com/releases/2010/03/100319210631.htm