Before you dismiss “mindfulness” as just another buzzword, take a second and breathe. You might need it more than you think. After reading this blog post, you might consider how mindfulness is actually key to living a happier, calmer and less reactive life. By applying the recommended tips to your daily life, not only will you directly benefit from its effects, but so will your work environment.
So, what does “being mindful” actually mean?
Mindfulness is essentially a state of awareness. In this state, you pay close attention to one thing and, most importantly, see it without any judgement. For example, when eating breakfast, you would use all 5 senses to fully enjoy that experience and become aware of how it is affecting you. You shouldn’t be having a conversation, watching TV, driving, checking emails, scrolling through social media, or even thinking about the past or the future. You should be tuning in to the present moment and observing all aspects of it, without imposing opinions, thoughts or feelings onto it. Trust me, it’s much easier said than done. This shit ain’t easy.
Mindfulness also encompasses meditation. Meditating is a formal practice of mindfulness whereas, for example, paying close attention to your breakfast is an informal practice. Watch this video animation for a quick introduction to meditation, and to squash any meditation misconceptions that you may have.
Slow down your mind
I often feel like our culture dictates that in order to survive and excel, we need an always-on-the-run lifestyle. Do you ever feel overwhelmed from having to (even just remember to) do so many things? Does your mind start to race when you’re trying to concentrate on one task? Maybe even if that task is sleep?
In moments like these, we need to take a mental break and step back from our thoughts and feelings, and observe them from a different perspective. You could try taking 3 deep and slow breaths, concentrating on the physical movement of your chest expanding and contracting with each breath. If that doesn’t work, I would suggest doing a short meditation in a quiet space. When my mind becomes uncontrollably overwhelmed, I open up the Headspace app on my phone and do a quick 3-minute SOS meditation exercise. It instantly calms me down and I’m then able to be more level-headed about the situation. Another option could be to simply get some air or go for a walk. Or better yet, some Dynamonians like to play a quick game of foosball to cool off. That works, too.
Respond wisely, don’t act or speak blindly
As humans, our egos and emotions can easily run rampant. Under the wrong circumstances, we can say and do things that we may regret later on. You may start to notice what physically happens to your body when something starts to bother you. It’s easy to get swept away by it, but you don’t want it to consume you and drive you into a downward spiral. No matter the situation, you can always try and take a step back, breathe, recompose yourself and then respond with a cool and collected attitude. Watch this video animation to learn more about how mindfulness can help you become less reactive.
Gratitude and affirmations
Sometimes we get so caught up in what’s going on in our head/lives/work that we can forget to acknowledge others, what they’re doing or what they’ve done. We need to get out of our heads and not be shy to compliment, support or encourage others. After all, we’re in this thing together, right? Dynamo has started a Slack channel called #thanks, to share some love and to make sure that everyone on the team feels it too.
We also need to learn to thank ourselves every once in awhile, to give ourselves a hug or a pat on the back. Rarely do we give ourselves compliments for being a certain way or doing certain things. We always expect to hear compliments from outsiders, running the risk of depending on them and taking them as our sole source of validation. This can become a self-destructive pattern when we don’t get any compliments. To combat this, we need to learn to be kind to ourselves, to compliment, support and encourage ourselves every step of the way. Balance is key.
Actually listen
You may have found yourself trying to have a discussion with someone at some point, but weren’t really listening, so you blurt out something super general like “yeah” to sound like you were paying attention. We’re all guilty of being in this autopilot mode. Also, sometimes when people talk, we hear them, but only to the degree that we can think of what to say in return (or not even in some cases). Sometimes we talk just to say something, not because we are actually engaging in a conversation or even listening. What would happen if you were mindful and empathetic when having a conversation with someone? Actually listening. Or turn the table around: wouldn’t you want to be listened to when you talk? Watch this video animation on the difference between being empathetic and sympathetic.
Body language
This is something so subtle that we rarely take notice of it. When you talk, try and pay attention to how you’re standing, how your arms are placed, or even what you’re doing with your hands. What face muscles are you using when talking or listening? Are you intentionally using a lot of hand gestures or rocking from side to side? Do you shake your leg(s) or bite your nails involuntarily? The vast majority of us have unintentional habits that display our true emotions, and usually specifically how nervous, bored or anxious we are. Our physical body often enough says more about what we’re feeling, without even being aware of it until someone points it out. Be mindful and become aware of your body language, because you just might be giving off the wrong impression at the wrong time. Read more about the effects of positive body language here.
Don’t judge so harshly
Strong personalities usually have strong opinions. It’s easy to forget that we’re all fighting our own battles, and that we shouldn’t judge others. They aren’t us. We aren’t them. We shouldn’t allow our egos to overtake us and make us feel superior. We’re all human; no one is better than anyone else. Not even those with fancy job titles.
We should also learn to stop judging ourselves so harshly. More often than not, we talk to ourselves with disregard, as if we were brainwashed to think that we’re never good enough. We can be our own best friend, and our own worst enemy. We need to catch ourselves in our thoughts, and learn to be compassionate and kind to ourselves. Watch this video animation to learn more about self-criticism and how to be more compassionate towards yourself.
The whole is greater than the sum of its parts
Toxic emotions and old habits can easily disrupt a workplace environment. Being mindful of our own thoughts, feelings and actions will make us not only more aware of the things that we do subconsciously, but also of what’s going on around us. Try and slow down, give compliments, listen, respond wisely, and don’t judge so harshly. Empathy and kindness are contagious, and you have the power to make a change.
Learn more
If you want to try adding meditation to your daily life, I highly recommend the Headspace app. It’s a free download that includes 10 free meditations, but has an annual subscription fee if you want access to all the series. Otherwise the Calm app is also good and completely free. It’s all a matter of preference.
If you’re located in Montreal and want to learn more about mindfulness and meditation in-person, the Mindspace Clinic is a great place to start. They have an 8-week introduction course called Mindfulness-Based Stress Reduction (MBSR), which I also highly recommend.
I have 1 question for you: How have you been mindful today?
