Employee Well-Being: Mindfulness
Mindfulness
What mindfulness is
Mindfulness is a way of being. It’s also a skill developed by deciding to slow down and take time to pay attention and be curious about things that we’re experiencing and things we see around us. Each of us can be mindful—we just don’t do it often.
What mindfulness might look like
Mindfulness can be practiced in many different ways, from formal groups or classes to a short check-in with yourself on the way home from work. There is no right or wrong answer, and what you experience may be unique to you. Here are some quick mindfulness techniques you can practice anywhere:
- Eat a meal without distractions like TV or any other devices. Pay attention to what you’re eating and the different sensations that arise, and notice how it makes you feel.
- Go for a walk and aim to really pay attention to the environment around you using all your senses. What do you experience?
- Talk with a friend (socially distanced) without any distractions. Focus on the conversation and really listen without judgments or expectations. Notice how you feel.
- Check in with yourself at any time. What thoughts do you notice? How do they make you feel?
- Take a minute to sit quietly and focus on the sensation of your breath. When you find yourself distracted by a thought, acknowledge the thought and redirect your attention back to your breath.
Benefits of mindfulness
Research shows that mindfulness can help improve our well-being and quality of life. It may help to reduce stress and anxiety, manage symptoms of some mental illnesses and substance use problems, and improve physical health. Mindfulness can help us look at our own lives more clearly. It can help develop a different relationship with our experiences and it can give us space to look at problems from all perspectives, without getting tangled in difficult thoughts or feelings that only make us feel worse.
In a recent Pandemic Pulse Check by the Conference Board of Canada, mindfulness was the only coping strategy that had a positive impact across all 15 factors that influence mental health (i.e. fear, anger, loneliness, relationships, employment, etc.)
Sources: https://cmha.ca/documents/mindfulness and https://www.conferenceboard.ca/docs/default-source/pdf_downloads/200623_mhcc-survey-results_en-final2.pdf?sfvrsn=e3135213_2
Upcoming Free Virtual Wellness Sessions for McMaster Faculty and Staff
Learn more and register for upcoming sessions
LIVE: Online Yoga
August 20, 27, September 3, 10 from 10:30 – 11:30 a.m.
Back by popular demand! Join Jenn Stanley for all-levels intro to yoga. This class will feature movement and poses with extra instruction for those new to the practice of yoga. The sessions will also include poses familiar to those with a regular practice. Participants will focus on intentional movement and breath with the goal of finishing the class feeling calm and ready to continue the day.
Mindfulness and Mitigating the Stress Response
August 25 from 1:30 – 2:30 p.m.
The pandemic has brought us unique stressors: social isolation, worry over family and friends, concern for our own well-being, and changes to work and home routines. Although these stressors may be accompanied by a loss of control, steps can be taken to mitigate their impact. Mindfulness can not only help to decrease stress, but can also increase resilience, improve personal productivity, help develop connections with others, and augment the ability to experience more joy and peace. This webinar will focus on understanding mindfulness and will assist participants in practicing techniques that can be implemented into their lives both during and after the pandemic.
Mindfulness Practice Session
August 26 from 9 – 9:45 a.m.
This 45 minute session with Nanda from Hoame Meditation Studio will ensure you start your day focused, calm, and energized. The session begins with a brief introduction on how to meditate, followed by 30 minutes of meditation practice that incorporates sounds, visualizations, breathing techniques and some light arm movements. You will have an opportunity after the session to ask questions, and talk about your experience. You will leave the session feeling lighter, brighter and ready to tackle your day! Wear comfortable clothing and sit in a comfortable spot!
Learn more about these and other upcoming sessions and register on our HR Events page.
Other resources, sessions and tools to try
- McMaster Mindfulness Course with Centre for Continuing Education
- Meditation Sessions for Black, Indigenous and People of Colour (BIPOC) individuals with Cambridge Insight Meditation Center
- Meditation sessions for POC individuals with the Center for Mindfulness and Compassion
- Free Facebook and Instagram Live Daily Practice
- Mindfulness and Creativity Session with the Mindfulness Institute
Need Help?
Employee and Family Assistance Program (EFAP) – Homewood Health: If your stress is overwhelming, please reach out to your health care provider, or Homewood Health for support. Homewood Health continues to offer its telephonic counselling services. 1.800.663.1142
COVID-19, Employee Well-being, Employee Well-being Newsletter