Mindfulness is a comprehensive and well-respected technique that has been clinically proven to reduce stress, anxiety, and depression. It involves simple meditation practices that can increase a sense of wellbeing and bring about change in mood.

Some experts maintain that mindfulness is knowing exactly what is happening inside and outside of us. Mindfulness will help us to see the present moment clearly and accurately, it has the capacity to change the way we see ourselves and others. Here are…

7 Simple Ways to Implement Mindfulness at the Office

Simplify and Focus

You need to learn how to walk so that you can run. It is important to concentrate on doing one task at a time before you go to the next. Studies show that by simplifying your task, assessing what you have done, and concentrating on one task at a time, you will most likely going to focus and perform better both in the office and at home.

Take a walk

When you are working hard to beat deadlines, and dealing with pressures of workload, make sure you find some time to take a walk. You can do this during lunch break, even if it is just for a while. This could be visiting a colleague at the other side of the office, walking a few minutes around the block, or climbing some stairs or attempting to ease off some tension.

Walking can serve as a meditation. A simple walk can definitely do wonders for your body, mind, and soul. This is a simple approach that can surely introduce mindfulness to the workforce.

Choose Snacks and lunch with a purpose

We can incorporate mindfulness into all the things we are doing all through the day. This can be practiced in various ways such as being thoughtful about the type of food you eat, how you eat them as well as the type of exercise you engage yourself with.

You can have a productive day by choosing to eat meals and snacks that will benefit your health at all times. If it is not fueling your body, it probably is not a mindful choice.

Enhances Creativity

According to research, some key elements of meditation enhance creativity. Meditation opens doors and acts as a stress-reduction tool. It boosts innovation pursuits. Many researchers have found out several positive effects on employee productivity.

Regular meditation boosts resilience, regulate emotions, mitigate stress, as well as have a more positive outlook, thereby helping you to bounce back after facing stressful times. Studies show that having a meditation puts people in an active mood, makes them relaxed and stay in the right frame of mind.

Meditation helps people to clear their minds, focus on their tasks in the office, and come up with original solutions to problems. Employees don’t get better by relaxing in good office chairs only, but also by finding some time to meditate. The spiritual benefits of meditation are multiple.

definition of mindfulness

What's ‘mindfulness' mean to you?

Mindfulness breaks

Engaging in mindful breaks will help you to improve your overall productivity and concentration as well as re-energize your mind. Here are some great ways you can take a mindful break such as jump, take a walk or go for a run, dance, hang out with friends, family or colleagues, laugh, meditate on things that enhances your physical and emotional wellbeing, take a nap, listen to your favorite music, go to a gym, sing, try a do-it-yourself massage, etc.

Use mindful reminders

Using mindful reminder will enable you to break away from the automatic pilot, thereby helping to be free, calm, spontaneous and mindful. Mindfulness can be cultivated by choosing a specific transitional event, and reminding yourself consciously to be mindful anytime that event occurs. For example, if your telephone rings, you can remind yourself to breathe deeply two to three times before picking the phone.

Use short mindful exercises at work

You can be mindful at work by participating in active listening, doing some deep breathing, turning off your computer when you need to rest, taking a lunch break, sitting on an exercise ball, loving-kindness meditation, stretch for few seconds, etc. All these are short mindful exercises that will guarantee peak performance at work.


In this article, we have covered 7 simple ways to implement mindfulness at the office. If you have ever wondered how you can implement mindfulness at work, then try these tips and you will find see that mindfulness can truly improve your performance at work.

Take at least 1-minute mindfulness breaks daily, pause for a while, close your eyes, relax and take some deep breaths. Those are great ways to start and ignite your day at work, not just by sitting comfortably in a good office chair.

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Author Bio: June Earls

June loves to write on various topics such as home, office DIY decore. I write for officechairist.com, a website dedicated to educating people about the importance of ergonomics and creating a healthier lifestyle in an office setting. I'm constantly looking for new ways to optimize my performance, and hopefully, I can share those experiences with our readers.

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