Mind full or mindful at work?

By Melissa

Working mindfully and consciously is key to a fulfilling and successful career. Being actively present at work gives meaning to your endeavours, reduces stress and increases engagement.

Benefits of mindfulness at work:

  • Relationship booster: mindfulness generates a higher lever of self-awareness, and in turn a greater degree of empathy, improving your understanding of and connection with colleagues.
  • Resilience: being in the here and now allows for a calm and even-handed approach to stressful situations, empowering you to work boldly and adjust quickly to change.
  • Improved focus: moment-to-moment presence allows you to reduce distractions and focus fully on the task at hand, colleagues and activities.


If you would like to implement mindfulness in your office, take an open-minded approach and lead by example to encourage participation from your team. Provide activities for mindfulness practice and allow them to embrace it in their own time:

  • Single-tasking: Multi-tasking takes more energy and compounds stress. Allow yourself to focus on no more than one task to enjoy the work you’re doing and increase productivity.
  • Attitude of Gratitude: Practicing daily gratitude positively impacts on your ingenuity, quality of work and relationships with colleagues. Start out by noting down 3 things you are grateful for each day in a journal, notebook or using an app to get the positivity flowing.
  • Ground yourself: Taking a minute to connect with your 5 senses can bring you into the present moment and calm your mind. Follow these steps to complete this exercise:
    1. Observe 5 things you can see in your immediate environment. Try to pick out something that you don’t usually notice. For example, the colour of the office carpet.
    2. Bring your attention to 4 things you can feel. Try to think of what you can presently feel – the feeling of the your feet on the floor, your back in your desk chair.
    3. Notice 3 things you can hear – background noises which possibly usually go amiss, like the whirring of the air conditioner or humming of the office fridge.
    4. Identify 2 things you can smell – pleasant and unpleasant – such as your desk neighbour’s lunch or cleaning materials recently used in the bathroom.
    5. Recognise 1 thing you can taste right now. This could be a piece of gum or a drink.


We at Pomegranite talked about mindfulness during our last skill share – it was interesting to hear how team members are already implementing it in their day and what apps they use. Some useful apps include: Insight Timer, Calm and Headspace.