Mindfulness and what is it?
Mindfulness is being present and having awareness of the “moment.” All the while paying attention, without judgement, and asking yourself “How do I feel? Is any discomfort being experienced or a particular thought coming to mind?” With mindfulness there can be acknowledgement of a feeling, thought or sensation followed by the ability to let it go and not be weighed down by it.


"The best way to capture moments is to pay attention.
This is how we cultivate mindfulness."
Jon Kabat-Zinn


Mindfulness in the workplace
Studies indicate there can be a significant and positive impact in the workplace when mindfulness is practiced. When there is mindfulness there is more awareness, and openness along with an attitude of curiosity.

Some other advantages of workplace mindfulness include:

• Being more creative and open minded
• Improved relationships
• Less judgement towards one another
• Less stress and reduced reaction to what is happening in the moment
• Importantly, being more present and focused


"When we truly are present with somebody, they know that.
In this world one of the commodities is presence, awareness, and its intention.
So, when we pay attention, truly pay attention people can feel that
and it feels pretty good!”
Dr. Jud Brewer, M.D., Ph.D.
Psychiatrist, Neuroscientist and New York Time’s best-selling author


How to practice mindfulness
Informal mindfulness activities that can be practiced at work include:

1. Stepping back and noticing any sensations that might be felt
2. Recognizing any reactions to a situation
3. Being curious
4. Paying attention to what is in front of you!

This is especially important when emotions are high.


Health benefits
When mindfulness is practiced there can be many health benefits including:

• Lower blood pressure
• Less chronic pain
• Improved sleep quality
• Less stress
• Improved mental health

Through regular practice the skill of mindfulness can be developed. You may not notice the benefit and positive impact immediately but with time and practice you should become a little more focused, have improved communication skills and be less stressed.


Developing mindfulness
Start off with a quiet space in your office or home, set a timer on your phone for five to ten minutes and sit and close your eyes. Breathe in and out slowly, deeply, and repeatedly. Begin to listen and pay attention to the sensations of your body and your thoughts and then let them go.

If this skill is practiced regularly, in time you will hopefully notice the benefits of mindfulness and be able to use it to your advantage, at work and in life, in all times but particularly in moments of stress or when deadlines need to be met.


“Listen to silence, it has so much to say.”




1. “Creating Mindfulness in Your Work Through Meditation,” This Working Life Podcast, August 20, 2022.

2. May, Emily., “What Are the Benefits of Mindfulness in The Workplace?” Niagara Institute, March 11, 2021.

3. “Benefits of Mindfulness,” A Harvard Health article, updated August 16, 2022.


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