Mindfulness Practice

The antidote for being stressed and anxious about what is coming up or what will happen next, is the present moment.  This is why mindfulness is so important. Mindfulness is the practice of being present and fully engaged in the moment without judgment. It offsets the pressures that lead to burnout.  The way mindfulness helps is that it helps you with emotional regulation (controlling your emotions) and focus, which in turn also help you with your relationships and overall wellbeing.

Mindfulness helps you become more aware of your emotional responses. By naming, acknowledging and accepting your emotions without judgment, you can reduce the intensity of negative emotions such as anxiety, frustration, and anger. Have you ever met someone who doesn’t regulate very well?  Perhaps a coworker who flies off the handle, yells in a meeting or worse?  Someone, when they act out this way makes you think “dude, calm down before you have a heart attack?”  On the flip side, someone who is able to regulate their emotions is also able to reduce the effect of stress and prevent the emotional exhaustion that contributes to burnout.

 Enhanced Focus and Productivity

Practicing mindfulness improves concentration and cognitive function. By training the mind to focus on the present moment, individuals can minimize distractions and enhance their productivity. This improved focus allows for more efficient task management and reduces the overwhelm that often leads to burnout.

Improved Interpersonal Relationships

Mindfulness fosters empathy and compassion, both for oneself and for others. This can lead to improved communication and stronger relationships in the workplace. By understanding and addressing the emotional needs of colleagues and oneself, a supportive work environment is cultivated, reducing feelings of isolation and increasing job satisfaction.

Greater Resilience

Mindfulness builds resilience by helping individuals develop a more balanced perspective on challenges and setbacks. By keeping a present-moment focus, individuals are less likely to ruminate on past mistakes or future anxieties. This resilience enables them to recover more quickly from stressful situations, mitigating the long-term impact of stress on their well-being.

Enhanced Well-being

Numerous studies have shown that mindfulness can lead to improved overall well-being. Regular practitioners often experience better sleep, lower blood pressure, and a stronger immune system. These physical health benefits complement the psychological benefits, providing a holistic approach to combating burnout.

Practical Mindfulness Exercises

Implementing mindfulness into daily routines can seem daunting, but it doesn’t require a significant time commitment. Here are several practical mindfulness exercises that can be easily integrated into a busy schedule.

Mindful Breathing

One of the simplest yet most effective mindfulness exercises is mindful breathing.

1.        Find a quiet space: Sit or lie down in a comfortable position.

2.        Focus on Your Breath: Close your eyes and take a deep breath in through your nose, feeling your lungs expand.

3.        Exhale Slowly: Release the breath through your mouth, noticing the sensation of the air leaving your body.

4.        Stay Present: Continue this pattern, focusing solely on your breath. If your mind wanders, gently bring it back to your breath.

5.        There are many breathing patterns that are helpful. My favorites are:

For anxiety: 6-7-8 breath: breathe in for 6 counts, hold for 7 counts, exhale for 8 counts, repeat 4 or more times (be careful if you get dizzy easily)

For more energy: Pranic 6-3-6-3 breath: breathe in for 6 counts, hold for 3, exhale for 6 counts, hold for 3, repeat 5-7x

For anytime: Box breathing: breathe in for 4 counts, hold for 4, exhale for 4, hold for 4, repeat 4-6 times or as much as needed

Practicing mindful breathing for even a few minutes each day can significantly reduce stress and increase mental clarity.

Body Scan Meditation

This exercise involves paying attention to different parts of your body, promoting relaxation and awareness.

1.        Lie Down Comfortably (or sit if you prefer): Close your eyes and take a few deep breaths.

2.        Focus on Your Toes: Notice any sensations, tension, or relaxation in your toes.

3.        Move Upward: Gradually move your attention up your body, from your feet to your legs, torso, arms, and head.

4.        Acknowledge Sensations: As you focus on each part, acknowledge any sensations without judgment.

PRO-TIP: Tell each part to “relax” before you move on to the next.

A body scan meditation can help release physical tension and bring a sense of calm.

Mindful Walking

Integrate mindfulness into a routine activity like walking.

1.        Choose a Path: Find a safe place to walk, whether it’s a park, your neighborhood, or even a hallway.

2.        Walk Slowly: Focus on the sensation of your feet touching the ground.

3.        Engage Your Senses: Notice the sights, sounds, and smells around you.

4.        Stay Present: If your mind drifts, gently bring your attention back to the act of walking.

PRO-TIP: Try to remember as many details as you can on your walk (the colors, the temperature, what you saw, etc.)

Mindful walking is an excellent way to incorporate mindfulness into a busy day without needing extra time.

Rule of Five

This exercise helps ground you in the present moment by engaging all five senses.

1.        Find a Comfortable Position: Sit or stand in a relaxed position.

2.        Notice Five Things You Can See: Look around and find five things you might not have noticed.

3.        Notice Four Things You Can Touch or Feel: Pay attention to the sensations of your body, such as the texture of your clothes or the feeling of the ground beneath your feet.

4.        Notice Three Things You Can Hear: Listen for three distinct sounds.

5.        Notice Two Things You Can Smell: Find two scents around you.

6.        Notice One Thing You Can Taste: Focus on one taste in your mouth, such as the lingering flavor of your last meal.

The five senses exercise can be done anywhere and is a quick way to bring yourself back to the present moment.

Loving-Kindness Meditation

This exercise involves focusing on feelings of love and compassion, both for yourself and others.

1.        Find a Quiet Place: Sit comfortably and close your eyes.

2.        Focus on Yourself: Repeat silently to yourself, “May I be well. May I be happy. May I be safe. May I live free from suffering.”

3.        Expand Outward: Gradually extend these wishes to others, starting with loved ones, then acquaintances, and finally all living beings.

PRO-TIP: Extend these well wishes to someone you have conflict with (someone you don’t like).  “May they be well. May they be happy. May they be safe. May they life a life free from suffering.” Extending loving kindness to someone you dislike is difficult but brings with it a sense of compassion and peace.

4.        Feel the Compassion: Allow yourself to feel the warmth and compassion as you repeat these phrases.

Loving-kindness meditation fosters a sense of connection and empathy, reducing feelings of isolation and stress.

By integrating these mindfulness exercises into daily routines, you can cultivate a greater sense of presence, reduce stress, and enhance your overall well-being, thereby effectively mitigating burnout.

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And if you are too burned out and overwhelmed to even begin to use any of these strategies it might be time to get some help. Find a coach, therapist, or doctor who can help you reverse out of the physical, mental, and emotional symptoms of burnout so you can get back to living in healthy balance.

Remember, Self-care isn’t selfish…it’s required!

Yvonne Lee-Hawkins, IPHM, is a holistic wellness coach, stress strategist, and writer, who spent 20 years in corporate and leadership functions. When she is not working, she loves to go on nature adventures with her family, in the Pacific Northwest where they call home. You can find out more on her website, or follow her on LinkedIn, Medium, or Instagram.

If you want some help with mindfulness practices, Burnout recovery, or general wellness, schedule a call here.