Here are 5 simple ways to be more mindful as you work.

1. HOW TO INCORPORATE
MORE MINDFULNESS
INTO YOUR WORK DAY
BY JOHN KAWESKE
http://johnkaweske.org

2. We know that mindfulness helps decrease
stress, increase focus, and fuel productivity, so
what better place to utilize such a helpful tool
than in the work place?
While you may not want to sit cross-legged in
the middle of your cubicle letting out long
“oooommmmm” sounds for 20 minutes every
day, there are easier (and less eye-turning)
ways to incorporate mindfulness into your day-
to-day. Here are 5 simple ways to be more
mindful as you work.
http://johnkaweske.org

3. PRACTICE THE ONE-MINUTE MEDITATION.
http://johnkaweske.org
Find a quiet place, relax, and close your eyes.
Focus on your breathing, the sensations going
through your body in that very moment, how
each limb feels to be resting or supporting one
another. As you notice different sensations in
each part of yourself, consciously calm the area
you’re focusing on. When you feel like you’ve
reconnected with your body and the present
moment, open your eyes.

4. BE PRESENT IN EVERY PERSONAL
INTERACTION.
http://johnkaweske.org
This doesn’t mean you have to sit and have an
existential, heart-to-heart with every person who asks if
you have a stapler at your desk. It just means that when
they do, you engage in the action completely. Separate
yourself from what you were previously doing.
Acknowledge the person fully, and say “you’re
welcome” with a smile and eye contact when they
thank you. By giving your full attention to the people
you’re speaking to, you will foster better interpersonal
relationships, better understand what those around you
need and how you can help, and you’ll have the
opportunity to get back into the present moment if you
lost track of it working at your desk the past few hours.

5. STOP RUSHING THROUGH YOUR LUNCH
BREAK.
http://johnkaweske.org
Find a calm place to eat, and savor each bite of food
from beginning to end. Not only is eating quickly bad
for digestion, but sitting at your desk from the moment
you walk in to the moment you leave is bad for your
health and stress levels. Worried that you’ll look less
dedicated or miss something crucial while you’re away
from your desk? Be the person to spark this change in
your office. Invite the people around you to join you for
lunch in the break room or cafeteria. You’ll help
everyone feel more refreshed and focused, which is
good for the whole team.

6. WALK BETTER.
http://johnkaweske.org
We often see walking to and from things as a
hassle or something stopping us from those
few extra moments of productivity. Stop it.
Walking is good for you. We should all be
enjoying every moment of movement we get
in our increasingly sedentary lifestyles. Walk
mindfully by focusing on the sensation of the
ground beneath your feet and the cadence of
your breath. Greet other around the office as
you go and engage in their responses to you.
You’ll feel more energized and refreshed each
time you walk.

7. MINDFULNESS HAS IT’S LIMITATIONS.
FIGURE OUT THE ROOT OF YOUR STRESS.
http://johnkaweske.org
Managing your emotional response to stress is
only part of taking care of yourself. It’s also
important to manage the causes of your stress
as well. Take time to figure out the underlying
factors that are causing your stress and
possible solutions to fix them. Then enact those
solutions. If you come across an inherent
problem that can’t be fixed, it might be time to
move onto a new job. Your wellness is the most
important consideration, and no promotion,
salary increase, or level of power is worth
sacrificing your happiness every day for.

8. http://johnkaweske.org
Your positivity and engagement
around the office will not only make
you more happy and engaged, but
it will most likely be appreciated by
everyone who interacts with you.
Never be afraid to be the change
you want to see, in your workplace
or otherwise.

9. FOR MORE INFO ABOUT
JOHN KAWESKE, PLEASE
VISIT HIS WEBSITE
http://johnkaweske.org