Mindful Workplace: How to Increase Mindfulness at Work

  • Be aware. Encourage employees to spend 15 minutes before work each day to sit and be aware of the sensations of their breath and body. When their minds wander, teach them to bring their attention back.
  • Take five. Teach employees to use the STOP sign technique whenever they feel stressed:

Stop what you are doing.

Take five conscious breaths.

Observe the sensation of the body and notice what you are thinking about.

Proceed.

  • Do one thing at a time. Teach employees that when their minds wander away, to bring them back to the here and now.
  • Take time outs. Encourage employees to take short breaks (1-5 minutes) every 90 to 120 minutes. Remind them to mindfully stretch, breathe, or walk during those breaks.
  • Eat lunch somewhere else. Encourage employees to eat their lunches away from their computer. Teach them to take a couple of breaths and really notice their hunger levels and the food they are about to eat.
  • Listen. Encourage employees to practice mindful listening during meetings by being fully present for whoever is speaking.
  • Note accomplishments. Encourage employees to make a mindful note of what they accomplished at the end of every day.

(Source: Mindful Brain staff, n.d.)