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How can the practice of mindfulness help you at work?
The 8 core skills of mindfulness
Apply mindfulness skills in your daily life
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How can the practice of mindfulness help you at work?
The 8 core skills of mindfulness
Apply mindfulness skills in your daily life
In 2013, Oprah Winfrey launched a mindfulness series with meditation guru Deepak Chopra. This unlikely pairing bridged the divide between spiritual leadership and American stardom — a testament to the popularity of mindfulness in recent years.
And it’s more than just hype. Mindfulness skills are powerful mental health tools rooted in Buddhism and Eastern philosophy. Research shows that mindfulness can help reduce stress, treat anxiety, and combat depression.
Some psychologists have even worked it into their medical practices through Mindfulness-Based Cognitive Behavioral Therapy (MBCT).
But you don’t have to wait for a prescription to practice mindfulness. There’s a wealth of information available online and in self-help books. There’s always something new to learn, and doing so can offer a reprieve from the stresses of everyday life.
Let’s begin by developing some basic mindfulness skills. These will set the foundation for your daily practice. Then, over time, you’ll see why people worldwide make mindfulness an integral part of their lives.
Mindfulness is about paying attention to your actions, surroundings, thoughts, and feelings. Then you can change what’s in your control.
On the surface, this seems like a simple concept. You already pay attention to things all the time. You cook meals, read the news, and complete your daily work tasks attentively.
But when was the last time you noticed your heart rate? The tension in your lower back? Or your nervous foot-tapping under your desk?
You might not have thought about it until now. While you were looking at other things, your brain was toiling away, causing all sorts of unintentional behaviors. You’re subconsciously multitasking all the time, which demands a lot of your brain. And chances are there’s much more underneath the surface.
It’s OK. Life gets in the way, and you have a long to-do list. That said, it’s important to check in with yourself frequently. Otherwise, you fail to notice what’s affecting your mental health and physical well-being.
When we spend so much of our lives on autopilot, it’s easy to lose sight of our inner selves. And doing so can have serious health consequences.
Let’s take chronic stress as an example. It’s a slow burn, with many sufferers hitting their breaking point before recognizing the issue.
Self-awareness and mindfulness activities won’t magically solve your stress. But it can make you aware of what’s stressing you, which will empower you to make positive changes in your life.
Here are some of the other benefits of mindfulness-based stress reduction:
You need to practice mindfulness regularly to see these benefits in your life. It might take a while for it to become a habit. But if you start with small goals, you’ll feel the benefits rather quickly.
Let BetterUp help you on your journey to mindfulness. We’re here to set goals with you and help you achieve them. We’ll cheer you on every step of the way.
After practicing mindfulness for a while, you might change how you approach things in your life. This can be especially helpful at work. With more mindfulness, you can:
We can break down mindfulness into two categories of skills: “how skills” and “what skills.” Let’s take a look at both.
These skills refer to what mindfulness entails. It’s a to-do list for properly examining your inner self. Let’s take a look at what you should start with:
Mindfulness “how skills” describe how you should approach your meditation practice. These are less concrete than “what skills.” They’re about your state of mind as you explore your inner self.
They involve:
Making mindfulness a habit will help you stay on track. Here’s how you can be mindful every day.
Mindfulness is a muscle. And just like your physical health, you can set goals for your mindfulness skills.
Use the SMART method when doing this. And make sure to start small, then gradually stretch yourself with each mindfulness session.
Carve out time in your schedule to practice mindfulness every day. You can do it in the morning, at night — just whenever you can do it consistently. Putting it in your calendar is a good way to keep yourself accountable.
In your home, designate an area solely for mindfulness practice. When you enter, it’ll help put you in the right headspace.
If you don’t have room for something permanent, find a way to easily convert an area when it’s time for a session. If you always use the same arrangement, it’ll have the same effect as something more permanent.
You might gravitate to some exercises more than others. Pick one that you enjoy and can do consistently. You can try:
Increasingly, therapists are using mindfulness principles to address mental health disorders. Dialectical Behavioral Therapy (DBT) seeks to help patients:
Mental health professionals often use DBT skills to leverage the effects of mindfulness and address extreme depression, substance abuse disorders, or eating disorders.
And, much like regular mindfulness, this treatment works best for people who are:
If you think DBT could help you, try finding a mental health professional trained in this treatment method.
DBT is similar to Cognitive Behavioral Therapy (CBT), but it also uses group work and mindfulness exercises to enhance treatment.
Here are some exercises they might ask you to do that you can try at home:
Mindfulness training requires time, patience, and practice. You have to be ready to open your heart to new experiences.
It’s not always easy. Building new habits is tough, and you’ll inevitably fail once or twice. But that’s part of the process. Mindfulness skills aren’t just about completing the act. They’re about how you continue after making a mistake. This is the key to developing a mind that is both calm and resilient.
BetterUp can help you integrate your new skills at work. We can show you to be a better listener, develop your resilience, and forge better connections with your colleagues. Together, we can make your life better.
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