Bringing Mindfulness to the Office
A whole guest post by Mary Beth Larue
The transition from writing for the local newspaper, slinging drinks, and riding my bike everywhere to sitting behind a desk nine hours a day was tough. I’d just graduated college and was headed to Washington, D.C., to work for a prestigious travel magazine. I started to suffer from some significant slumpage, pains in my lower back and shoulders, and some ADD when it came to my internet browsing.
Through yoga, I regained a sense of control over my work life. I became more aware and mindful of how I was inhabiting my body and spending my time at work, which empowered me to make positive changes.
These tips are practical and can be easily incorporated into your daily routine, whether freelancing from your living room or spending hours at a desk. They are designed to help you bring mindfulness to your office environment.
1) Start Your Day with Intention
Before you enter your office or saddle up to your desk, take a few minutes to create an intention for your day. This could be through a few sun salutations, some time on your meditation cushion or just a few deep breaths in the parking garage. By setting a positive intention, you can inspire yourself to show up for yourself and others creatively or proactively rather than reacting to the day’s challenges.
2) Fold Forward
While I don’t suggest handstands during board meetings, incorporating physical movement into your workday can be invigorating. I used to close my office door and do a headstand or a downward-facing dog for a minute or two several times a day. This simple act of moving your body can shift your perspective and re-energize you for the tasks ahead.
3) Stand tall
Uncover the significance of tadasana (mountain pose) and the power of standing or sitting tall. In a pioneering experiment led by Amy Cuddy, a social psychologist at Harvard Business School, and her collaborator Dana Carney of Berkeley, participants were instructed to assume high-power or low-power poses for two minutes. The results were eye-opening. A remarkable 86% of those who adopted the high-power position were willing to gamble, compared to only 60% of the low-power posers. This experiment sheds light on the profound influence of body posture on decision-making.
What’s even more fascinating is the stark contrast in the physiological responses of the two groups, as evidenced by their saliva samples. High-power posers exhibited an 8% increase in testosterone, while low-power posers experienced a 10% decrease in this hormone. The opposite trend was observed with cortisol, the stress-related hormone. High-power posers saw a 25% reduction in cortisol levels, while low-power posers had a 15% increase in stress levels. This underscores the profound impact of body posture on our hormone levels and stress.
4) Get Outside
Park far from the office. Take your lunch break in a park. Go for a quick run or a brisk walk mid-day. Maybe even see if you can move an office meeting outdoors.
Try incorporating these ideas and let us know how it works. Even a few minutes of movement every hour throughout your day can make a difference. Nothing can shift my mood more than fresh air, blue skies, and moving my body.
