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My Mindfulness Journey

By Makeda N. McKenzie
Founder and Managing Consultant
Caribbean Mindfulness Institute

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In today's fast-paced workplace, it's easy to feel overwhelmed by deadlines, multitasking, and demands of our jobs. Fortunately, we can practice mindfulness at work and support ourselves in staying calm, grounded, and focused - no matter what the day brings. Mindfulness at work can help you work skillfully with everyday stresses and challenges, reduce stress and anxiety, improve focus and concentration, and increase overall well-being – which all ultimately leads to greater productivity, creativity, job satisfaction, and workplace mental health outcomes. Here are 5 easy ways you can start practicing mindfulness at work:
 5 Ways To Practice Mindfulness @ Work

In today's fast-paced workplace, it's easy to feel overwhelmed by deadlines, multitasking, and demands of our jobs. Fortunately, we can practice mindfulness at work and support ourselves in staying calm, grounded, and focused - no matter what the day brings. Mindfulness at work can help you work skillfully with everyday stresses and challenges, reduce stress and anxiety, improve focus and concentration, and increase overall well-being – which all ultimately leads to greater productivity, creativity, job satisfaction, and workplace mental health outcomes. Here are 5 easy ways you can start practicing mindfulness at work:

1. Take Mindful Breaks
We all can experience feelings of stress and overwhelm while at work from time to time. One way to calm the mind and body is to take short mindful breaks throughout the day. A mindful break can be as simple as taking a few mindful breaths, going for a short walk outside and really noticing your surroundings, or taking a few minutes to enjoy and savour a cup of tea or coffee. Taking some time to refresh and steady yourself in the present moment can help you reset and refocus; allowing you to resume your work with a clearer mind, greater sense of calm, and more energy. 

2. Practice Mindful Communication
Effective communication is essential in the workplace, but it can be challenging, especially when habitual patterns of reactivity threaten to take over. Mindful communication involves being fully present in the moment and listening with an open mind and heart. This means being fully present when speaking and listening, avoiding distractions such as checking emails or scrolling through social media while in a conversation or during meetings, and watching out for the tendency to interrupt others or use judgmental language. To communicate more mindfully, try speaking a bit more slowly, so that you’re intentional about the words you are using and message you’re conveying Also, practice listening fully to the other person without interrupting, or before offering a response or suggestion. Practicing mindful communication in this way can lead to better relationships with colleagues and interactions that are more productive. It can also support greater collaboration and innovation in the workplace.

3. Set Mindful Goals
Setting goals is an important part of achieving success in the workplace. Mindful goal setting is a bit different from normal goal setting, as it involves being present in the moment and reflecting not only on desired outcomes, but also on values – in this case, both your own and that of the organisation you work for. This can help you work wisely with discernment, prioritise tasks, and focus on personal or career goals that align with your inner-compass. Studies show that employees who set mindful goals are more likely to be more engaged with their work, and experience greater job satisfaction.

4. Practice Mindful Eating
It can be difficult to maintain healthy eating habits at work, as many of us tend to rush through our meal breaks or mindlessly snack on unhealthy foods throughout the day. Mindful eating can help you turn an ordinary everyday experience like eating into a meaningful mindfulness practice. This can help you squeeze in some mindfulness into a busy workday, make healthier food choices, and even avoid overeating. Mindful eating means being fully present with your snack or meal, paying full attention to the taste, texture, and smell of the food or drink, with a real engaged sense of curiosity. To practice mindful eating, try slowing down so that you can bring all five senses to each bite or forkful. Eating, and just eating.

5. Engage in Mindful Meditation
Mindfulness meditation can be a powerful tool for reducing stress and anxiety, improving focus, concentration, and overall well-being. And practicing mindful meditation at work has the added bonus of injecting some calm and self-care into a hectic workday. The good news is, you can practice right at your desk - taking a few minutes each day to sit quietly and focus on the breath or sensations in the body (as little as 3 minutes is all that you need), or by listening to a short guided mindfulness meditation. If you’d like to make mindfulness meditation a regular habit for the long-term, taking part in a mindfulness workshop can be a great place to start. A structured programme with a qualified teacher can help you strengthen your mindfulness muscle, and provide the space and time for you to observe how the fruits of your practice - like increased patience, attention, focus, and compassion – transform your experiences, both inside and outside of work, for the better.

ABOUT THE AUTHOR

Makeda McKenzie is the Founder and Managing Consultant of the Caribbean Mindfulness Institute (CMI) and a dedicated mindfulness advocate, practitioner, and coach. Founded in 2017 and based in Trinidad & Tobago, the Caribbean Mindfulness Institute is dedicated to promoting mindfulness and meditation as an effective, safe, science-backed means of reducing the impact of chronic stress in our region's workplaces, schools, and communities. To date, Makeda has trained over 1,700 West Indians in the science and practice of mindfulness; and more recently, has been supporting the work of The Oxford Mindfulness Foundation (UK) as a Teacher and Teacher-Trainer. You can learn more about Makeda and the work of the Caribbean Mindfulness Institute on the website www.caribbeanmbsr.com and popular social media pages.