10 May Mindfulness Breathing at Workplace

Recently, a Gallup report called State of the American Workplace surveyed 150,000 full and part-time workers and found some staggering results: a whopping 70% identified themselves as either “not engaged” or “actively disengaged” during work. One of the main contributing factors to this dissatisfied state is increasing amounts of stress.

“I think many people are feeling a lack of choice right now,” says Jeremy Hunter, who teaches in the MBA program at the Peter F. Drucker School of Management in Claremont, California. “Add to that, we’re living with the fallout of years of downsizing. One person is doing multiple jobs, which is creating a chronic level of stress.”

Toxic stress disrupts the workplace, and mindfulness increases your awareness of these destructive patterns, helping you recognize them before they run rampant. It’s a way of reprogramming your mind to think in healthier, less stressful, ways.

Mindful breathing is one the most simple exercises that you can try. It can be done in about 5 minutes and will leave you calmer and clearer.

This exercise can be done standing up or sitting down, and pretty much anywhere at any time. All you have to do is be still and focus on your breath for just one minute.

Start by breathing in and out slowly. One cycle should last for approximately 6 seconds. Breathe in through your nose and out through your mouth, letting your breath flow effortlessly in and out of your body.

Let go of your thoughts for a minute. Let go of things you have to do later today or pending projects that need your attention. Simply let yourself be still for one minute.

Purposefully watch your breath, focusing your senses on its pathway as it enters your body and fills you with life, and then watch it work its way up and out of your mouth as its energy dissipates into the world.

If you are someone who thought they’d never be able to meditate, guess what? You are halfway there already! If you enjoyed one minute of this mind-calming exercise, why not try two or three?