Mindful Moments: How 5 Minutes Of Mindfulness Can Make A Difference To Your Day

Mindfulness has become a popular buzzword in the wellness field, but what does it actually mean, and how can it help you at work?

Read on to find out what mindfulness is and how just five minutes of mindfulness can bring more calm into your working day, and get step-by-step guidance on exactly what to do to make the most of a few minutes of mindfulness.

What Is Mindfulness?

According to the UK’s Cambridge Dictionary, mindfulness is defined as “the practice of being aware of your body, mind, and feelings in the present moment”.

This concept might sound simple – and even somewhat obvious. Surely, we’re always aware of our body, mind and feelings, right?

Well, no. On the contrary, in our Western culture that rewards busyness and encourages us to prioritise hard work and long hours, many of us end up with sensory overload and overactive nervous systems and lose the natural ability to really connect to ourselves.

Mindfulness is a quick and easy way to renew this connection to help us feel grounded, calmer, and less stressed and anxious

How To Practice Mindfulness In Just Five Minutes

If you’re feeling stressed or anxious at work, you can soothe your nervous system and restore calm in just a few minutes by following these steps:

  Find A Suitable Space.

The ideal place to have a few moments of mindfulness is in a quiet spot, somewhere on your own. We know that’s not always possible or realistic in a busy workplace, but you can still benefit from practising discreetly at your desk, in a breakout space, or even in the staff canteen.

  Focus On Your Breath.

Focus all of your attention on your breath. You are not trying to breathe in any particular way, just simply notice your breathing. Pay attention to every inhale and exhale, seeing how it feels in your body. As you become more tuned in to your breathing, try to slow it down a little, breathing in through your nose and out through your mouth to fill the bottom of your lungs and activate your parasympathetic nervous system to bring a feeling of calm.

  Notice All Five Of Your Senses.

Run through your senses one by one. Notice how it feels to be sitting on your chair, the feeling of your clothes against your skin, how your feet are resting on the floor. Can you smell anything? Gently tune in to what you can hear around you, keeping the noise at a distance so it doesn’t disturb your peace. If you can close your eyes, enjoy the darkness and feel your eyelids relax. If you are in a communal space and want to keep your eyes open, focus your eyesight gently on one spot the feels comfortable.

  Relax Every Part Of Your Body.

Starting from the top of your head, move your attention down your body, focusing on each body part in turn. Intentionally relax your forehead, jaw, neck, shoulders, back, arms, hands, stomach, buttocks, legs, and feet. Notice how that feels.

  Be Aware Of Your Thoughts.

How do you feel about returning back to your work, now? Is there something you can do differently? What positive intention can you take with you?

Even this short practice can reset your system and allow you enough time out to return to your work feeling calmer and refreshed.

Conclusion

Learning how to manage stressful points in your day can significantly impact your overall output and productivity and help you avoid becoming unwell due to stress at work.

If you think other team members would also enjoy practising mindfulness, you could suggest introducing a regular workplace-funded session with a certified mindfulness practitioner. Alternatively, consider nominating a quiet wellness area where employees can take five minutes for some timeout when needed. After all, the advantages of taking good care of your mental health can benefit both you and your employer.

For more tips and advice on wellness at work, check out our recent blog posts on whether hydration can really improve your performance at work and how being organised can improve your wellbeing and productivity.