Summertime Mindfulness Activities for busy employees
Hey Sukhi Community! Many of us eagerly awaited summer's arrival, and now that it's finally here, it's time to savor every moment. Summer brings warmth, abundance, and vibrant energy, offering us a perfect opportunity to slow down and appreciate the beauty around us. However, amidst these joys, employees often deal with increased stress levels. Balancing extra duties like managing childcare gaps, entertaining guests, and dealing with the heat can lead to burnout, impacting productivity, as highlighted by 57% of HR professionals in Westfield Health’s Wellbeing Index.
With these challenges in mind, there are many easy ways to incorporate mindfulness into our summer routines while enjoying nature and the outdoors.
First of all, let’s get to the basics. If you didn’t know, Mindfulness is simply being aware of the present moment. Living mindfully means being fully present in the moment rather than dwelling on the past or anticipating the future. Mindfulness offers numerous benefits that can be incorporated into our daily lives to help us thrive and live a happy, joyful life.
Benefits of Mindfulness:
Research indicates that practicing mindfulness brings numerous benefits. Workplace mindfulness programs have been shown to reduce employee absenteeism by 85% and lower turnover rates by 60%. Mindfulness can help you by:
Reducing Stress and Anxiety: Research shows that mindfulness-based practices, like meditation, can greatly reduce stress, anxiety, and depression symptoms. It can calm the amygdala - the part of the brain that reacts to emotions - leading to less stress and emotional reactivity. Over time, mindfulness meditation may even increase the size of the amygdala, helping improve emotional control and resilience.
Reduced Rumination: Mindfulness helps to reduce repetitive thinking patterns known as rumination. Studies have shown that regular meditation practice decreases negative affect and depressive symptoms by promoting a clearer, more focused state of mind.
Enhancement of Cognitive Function: Mindfulness training has been associated with improvements in cognitive function, such as increased attention span, improved Focus, and better working memory.
Enhancing emotional resilience: Research shows that mindfulness fosters self-observation skills, facilitating new ways of processing information in the brain and faster recovery from emotional challenges. reducing emotional reactivity by helping individuals disengage from upsetting emotions, improving focus on tasks.
Physical Health Benefits: Mindfulness not only enhances mental well-being but also supports physical health. Research indicates that mindfulness practices are associated with improved immune function, as evidenced by reduced markers of inflammation in the body. Individuals suffering from chronic pain have reported significant relief, experiencing less severe pain and lower levels of pain-related distress through regular mindfulness meditation.
In short, practicing mindfulness has numerous benefits that enhance one's quality of life, improve one's responses to everyday stressors, and strengthen one's relationships.
Summertime Mindfulness Activities
The great news is that you don’t need hours of meditation to reap the benefits of mindfulness. Here are some simple ways to include mindfulness into your routine without spending a lot of energy or money.
Morning Mindfulness Session: Start your day with a brief mindfulness session next to a window or outdoors if possible. Instead of reaching for your phone first thing in the morning, find a quiet spot in your backyard, a nearby park, or even on your balcony. Set aside just 5-10 minutes to sit comfortably, close your eyes, and choose a sensation to focus on—whether it's the warmth of the sun on your skin, the gentle rustling of leaves, or the rhythm of your breath. Allow yourself to fully immerse in this sensory experience without distractions.
Mini-mindfulness breaks: Incorporate mini-mindfulness breaks into your workday by stepping outside for a slow stroll. Feel the sunshine and breeze on your face and notice the nature blooming around you. Sneak in brief stretching sessions to release tension from sitting at a desk. Focus on your breath and the sensations in your muscles, promoting relaxation and flexibility. These quick nature breaks act like a reset button for your brain, boosting focus and reducing stress. You'll return to tasks feeling refreshed and ready to conquer your day!
Breathing Exercises Between Tasks: Incorporate simple breathing exercises between tasks or meetings. For example, try the 4-7-8 technique, where you inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. This can quickly calm your nervous system and enhance focus.
Summer lunch breaks: Swap the office for a lunchtime escape! Check out a park with a shady tree or a sunny spot to enjoy your meal, soaking in the fresh air and sunshine. Eat slowly and pay attention to all the senses activated. If you're between meetings or feeling stressed, kick off your shoes and feel the earth beneath your feet for a moment. It's a surprisingly grounding experience that can instantly connect you to the moment and melt away tension.
Mindful Gardening: Summer offers a perfect antidote to stress: Gardening! Even small patches blooming outside your door can provide a sense of calm and accomplishment. Studies show that just being around greenery and digging in the dirt reduces stress and boosts mood. Here's the science behind it: getting your hands dirty stimulates the production of serotonin, a brain chemical that naturally elevates your mood and promotes feelings of well-being. Plus, gardening's repetitive tasks are a natural form of mindfulness meditation, further enhancing your sense of calm. If you are short on time or don’t have outdoor access, balcony gardens or kitchen herb gardens are just as effective.
Mindful evenings: As the day winds down, step outside for a mindful evening routine. Start with a short walk in a peaceful area, noticing the sights and sounds of nature around you. This gentle exercise not only gets your blood flowing but also helps you de-stress. Both sunshine exposure and regular exercise can significantly boost serotonin production. Find a comfortable spot to lie down and practice a body scan meditation, systematically relaxing each part of your body from head to toe.
Mindful weekend activities: Transform your usual summer activities – beach trips, barbecues, picnics – into opportunities of relaxation. Feel the sand at the beach, listen to the waves crash – it's like a natural meditation. Breathe deep and let go of worries. Make picnics more than just chatting. Really listen to your friends and laugh together. Engage in present-moment connections with deep listening. By incorporating mindfulness, even the most casual summer pursuits become opportunities for rejuvenation.
Remember, Sukhi friends, summer is about more than just getting things done. It's a time to slow down, reconnect with nature, and nurture your well-being. So, embrace the sunshine, practice mindfulness, and make the most of this vibrant season! Here's the secret weapon against summer burnout: taking small steps. Dedicate specific times during the day or week for a digital detox. Disconnect from screens and technology, and instead engage in summer activities that promote mindfulness. By incorporating these simple practices, you'll return to work feeling refreshed, focused, and ready to tackle any challenge. Make this summer the season of mindfulness, and watch your productivity and well-being soar!
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