Bringing Mindfulness Into Our Work

7 Simple Ways We Can Be More Present Throughout Our Day

If like me you work online, we so often rush through the day to get our work done, meeting deadlines, getting through emails and calls. Not always noticing what our body and mind are both trying to say to us.

The stress of the day builds up in ways that we can become oblivious to. We power on when really what we need to do is take a step back and observe what is happening.

I’ve started noticing that by taking a few moments for me throughout the day, taking micro breaks away from my desk, I’m more present, aware of myself and what I need. The day slows down and I feel supported and grounded by enjoying these pockets of self-care:

Savouring my morning coffee whilst listening to birdsong, earthing myself walking barefoot on the grass in-between therapy sessions, sitting down to eat a wholesome lunch, doing 15 minutes of yoga to support my lower back and taking a 45 minute walk when it’s not raining.

It has taken some time to establish this routine as it always does with changing our ways and habits. For example, not scrolling first thing in the morning and sitting down to write instead. Leaving my phone out of my therapy room and only looking at it after lunch and once I’ve finished work.

Difficult at first but thankfully, at the moment, nothing is that urgent I can’t deal with later on. I’ve also added more time in-between therapy sessions to take the micro breaks I need. The benefits are that I am a calmer, less stressed, more centred, happier me for not waiting until the end of the day to give myself some “me” time.

Here are 7 ways to practice being more present:

• Start your day with 10 minutes of quiet time being present, taking the time to sit down and enjoy eating breakfast at home.

• Remind yourself every day of your gratitude for being alive and having 24 brand new hours to live.

• Allow yourself time away from your desk to be with yourself, with nature and the world around you. Go outside and notice 5 things you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell and set an intention for the rest of your day (grounding technique: 5-4-3-2-1), walk round the block or go to a local cafe (if you have one near by).

• Take regular breathing breaks to come back to your body and bring your thoughts back to the present. This will disrupt the cycle of being caught up ruminating about the past or being too future-focused.

• At lunchtime, eat only your food and not your fears or worries. Try to eat your lunch somewhere other than at your desk. Change environment. Go for a walk.

• Make a ritual of drinking your tea. Stop work and look deeply into your tea to see everything that went into making it. The clouds that created the rain, the sunshine, the tea plantations and the workers harvesting the leaves.

• Express your gratitude and appreciation to your colleagues. Not forgetting to do this for yourself too including praise for your achievements, no matter how small. At the end of the day you could journal about all the positive things that happened in your day. Water your seeds of joy and gratitude every day so they can grow.

The past no longer is, the future is not yet here; there is only one moment in which life is available, and that is the present moment - Thich Nhat Hanh

I wish to express my heartfelt gratitude to Thich Nhat Hanh for all his great teachings that continue to touch the world in more ways than we could ever imagine.

Breathing in I calm my body and mind

Breathing out I smile

Breathing in I see myself as a mountain

Breathing out I am solid

Breathing in I see myself as a flower

Breathing out I feel fresh

Breathing in I see myself as still water

Breathing out I reflect all that is