How to bring mindfulness to work

How to bring mindfulness to workHow to bring mindfulness to workIt can seem impossible to remain mindful in a world that is so noisy.Follow Ladders on FlipboardFollow Ladders magazines on Flipboard covering Happiness, Productivity, Job Satisfaction, Neuroscience, and moraThats why its more important than ever to practice mindfulness- wherever and whenever you can- in your life. This week, on The Femails, we are joined byAshley Graber and Shira Myrow, psychotherapists, meditation and mindfulness educators, and the founders of theEvenflow app. This week, were talking all about- you guessed it- mindfulness.Listen to the full vorfall over on Apple Podcasts, Spotify, or Google Podcasts. A full transcription of the episode can be found here.WHAT IS MINDFULNESS?Mindfulness is being present in an accepting and non-judgemental way. Its that simple- and that difficult. Research has proven that regularly practicing mindfulness at work reduces stress- both in and out of the office walls.When we are practicing mindfulness, we are carefully observing our thoughts and feelings without placing good or bad judgment on them. Its taking a few beats to breathe, noticing colors and sounds, or simply counting your steps as you walk from your desk to the bathroom.Mindfulness helps us to down-regulate- or to simply feel better.WHAT ARE THE BENEFITS OF MINDFULNESS?The benefits are pretty big here, so listen up.Mindfulness, when practiced regularly, can lower stress levels, reduce harmful negative self-talk, improve overall health, and protect against anxiety and depression.We live in a stressful world- one which requires us to be on all the time. For example, when was the last time you put your phone down for even five minutes? When was the last time you were away from a noisy glowing screen for more than an hour?The CDC recently released a report that owes 90% of allillnesses to stress. Mindfulness, when practiced regularly, allows one to disconnect from stress, even if briefly.Mindfu lness is extremely important at work. Mindfulness also allows employees to transition from work life to home life- which is especially beneficial for someone who has a stressful job, family life, or both.In short, the benefits of practicing mindfulness are pretty endless, especially when you consider your overall health. So, how do we actually do it?HOW CAN I INCORPORATE MINDFULNESS INTO MY (BUSY) WORKDAY?We know youre busy and that it can seem a little woo-woo to take time out of your world domination plans to practice mindfulness. You might say, Well, Im here, arent I? Isnt that mindful enough? Well, sort of.Practicing mindfulness requires you to step out of your ego- even for a moment. There is a common misconception that practicing mindfulness or meditation requires a person to step entirely out of themselves for a long period of time. That couldnt be further from the truth. Mindfulness can be practiced in small, incremental ways to start. For example, mindfulness can begin on y our commute to work. Its practicing a moment-to-moment awareness. Its noticing the thoughts and emotions you feel when youre driving- without judgment and with compassion.A daily practice of mindfulness will likely require a set of tools- a mindfulness toolbox if you will. It will includesimple ways to practice mindfulness, such asRed light meditationTake a breath (or two) when youre stopped at a red lightWalking meditationNotice your footsteps while you walkBreathing remindersSet a daily reminder to take a breath (even if its just a single breath)Switch a routine Bring a presence to things you do every day- by doing them differently. Maybe take a different route to work or walk through a different entranceMEDITATION RESOURCESWhen you want to start meditating, there are many resources to help you get started. There are books, apps, and local meditation classes you can attend.Meditation apps likeEvenflowoffer hundreds of curated meditations for beginners to experienced meditators.Med itation books like Jack HornfieldsMeditation for Beginnerscan guide you on your formative meditation journeyMeditation classes are likely available nearby. Check out your local yoga studio or meditation center to participate in a group meditation.YouTube videosare also a great way to practice mindfulness and meditation, even at your work desk.This article first appeared on Career Contessa.