Tricia Burke, Ph.D.
Professor | Assistant Chair, Dept. of Communication Studies, Texas State University
When I first heard the term “mindfulness,” I associated it with meditation – something I have never been good at – and felt like I would never be mindful “enough” to experience its benefits. After reading more about mindfulness, I learned that you don’t need to engage in long meditation sessions to see the benefits of mindfulness. Small, intentional pauses can make a big difference. The way Jon Kabat-Zinn, the founder of Mindfulness-Based Stress Reduction, describes mindfulness resonates with me; it is “awareness cultivated by paying attention in a sustained and particular way: on purpose, in the present moment, and nonjudgmentally.” Let’s break it down further.
Being purposeful involves carving out time, eliminating distractions, and prioritizing focus. Next, being present involves attending to the current moment – not the past, not the future, but your current thoughts, feelings, and surrounding environment. Finally, focus on your experience without judgment (and don’t judge yourself for judging; that’s a vicious cycle!).
I know what you’re thinking, “I don’t have time for this. My workday is already packed with meetings, deadlines, etc.” Remember: small, intentional pauses make a big difference. When employees carve out time to practice mindfulness at the start of their day, they are more attentive, cooperative, and engaged with their coworkers and clients during the day. In addition to reducing individuals’ stress, these benefits may also foster a more inclusive, calm, productive workplace culture. Consider these tips for integrating mindfulness moments into your workday:
- Take a mindful breath before meetings. Notice your inhale and exhale to clear mental clutter.
- Reset between tasks. Step away from your screen, stretch, or simply acknowledge the shift (but do not scroll!).
- Visualize goodwill. Before responding to an email or conversation, take a moment to cultivate empathy or positive intent.
- Reflect during challenges. Instead of rushing to react, pause to observe your feelings and choose a constructive response.
At Texas State, you can integrate mindfulness into your day by attending a Mindful Movement + Meditation class, a Sunrise Flow class, or Afternoon Stretch Breaks. You can also walk around our beautiful campus, take some deep breaths, and reconnect with your surroundings. Mindfulness at work is not about adding more to your to-do list. It’s about transforming your workday experience. By cultivating present-moment awareness, we create more space for focus, kindness, balance, and purpose in our professional and personal lives.