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Mindfulness – the path to a more attentive "self"

World Mindfulness Day is an excellent opportunity to reflect on what mindfulness is and the benefits of practicing this technique in both personal and professional life. Understanding oneself and improving well-being are just some of the many positive effects of practicing mindfulness.

  • By Sebastian Cieślak
  • After hours

What is Mindfulness?

Mindfulness develops the ability to be present in the here and now, to focus on oneself, others, and the world around us. This gives us a chance to better understand our thoughts and emotions, which, as research shows, helps us manage them more effectively. We become aware of our thinking habits and response patterns, which is the first step toward changing them—if we choose to do so. Mindfulness can also help manage stress and tension by teaching breathing and meditation techniques that can alleviate physiological responses to stress. However, it is not a "stress tool" in itself. Through mindfulness, we can gain time to react differently than before, make a different decision, which is a significant value and a way out of daily "autopilot" mode. Mindfulness can thus contribute to improving overall mental and emotional well-being, positively impacting the quality of life and relationships with others.

Mindfulness also helps reduce so-called secondary suffering. Secondary suffering occurs when we try to avoid or control our internal experiences, such as thoughts, feelings, or physical sensations, which consumes a lot of our energy and time. Primary suffering, on the other hand, refers to the actual unpleasant sensations in the body that are an inevitable part of human life. Mindfulness helps to effectively manage secondary suffering by teaching acceptance and observation of our thoughts and feelings without overreacting to them. Through regular mindfulness practice, people learn to perceive their inner experiences with greater objectivity and care less about them.

Mindfulness in the workplace

Introducing mindfulness practices into your life also means introducing them into your work. After all, we also experience various emotions in the professional environment and often operate on "autopilot." When we "pause" at certain moments, we check what is happening to us, notice the thoughts that arise, and feel the emotions accompanying a particular situation. By increasing self-awareness, employees can better manage their emotions and reactions, leading to more thoughtful decisions and reduced conflicts. Perhaps we will become more assertive because we will notice that the lack of setting boundaries leads us to certain situations. Perhaps we will notice that work-related issues trigger emotions related to other situations, and we will decide to address them. By better managing ourselves and our emotions, practicing mindfulness can help us cope better with stress, frustration, or burnout. However, let's remember that mindfulness is not therapy, and if we have a lot of life stress, practicing mindfulness won't be a remedy for everything and for everyone.

Give it a try!

If you haven't had the opportunity to practice mindfulness systematically, I encourage you to try it. This experience can positively impact your life, and experiencing the benefits of mindfulness firsthand can be very valuable. If you notice that the practice brings positive results, it's worth continuing it regularly, following the principle: "If something works, do more of it." However, it's important to remember that mindfulness is not a universal solution for everyone. If, after trying it, the practice doesn't bring the expected benefits or even causes discomfort, there's no need to force it. Instead, look for other methods that better suit your needs and preferences. It's important to find what truly works for you, with full respect for your own feelings. My journey with mindfulness began with Mindfulness-Based Stress Reduction (MBSR) training. I hoped it would be an effective technique for better managing stress and tension. And indeed, mindfulness helps me pause (though not always, and I probably still have a lot of practice ahead of me), giving me a chance to reflect on the source of my tension. Is it due to the number of tasks, or is it because, instead of focusing on the current task, I'm thinking about what else is on my list (which consumes a lot of energy)? I don't seek greater efficiency in mindfulness but a way to better understand myself and recognize my emotions. It may sound pretentious, but it's my way of "being closer to myself." It gives me a foundation for better "navigating" my own life.Another advantage of using personas is that they create a common and more precise understanding of the user and standardize the vocabulary used by the team in the context of the target group. During meetings, the persona's name alone already conveys a set of needs, traits, and behaviors that should be considered when making design decisions. If we instead ask what "users" would want, each person in the meeting could interpret differently who those users are and what their needs are. Moreover, the definition of "user" might vary depending on each participant’s mental model. By framing the discussion around a specific persona, we remove the risk and temptation of relying on our personal judgments. When the team can easily visualize the same group of users, it can create better designs with less effort and fewer unnecessary discussions.

Personas are also very useful when making strategic decisions. By referencing the needs and pain points of our key personas, we can determine which features to implement and prioritize, while avoiding wasting time on unnecessary functionalities.

Furthermore, personas serve as an excellent starting point for many other modeling and mapping tools, such as empathy maps, use scenarios, Customer Journey maps, and Value Propositions.

Be curious, not judgmental

One of the fundamental mindfulness practices is body scanning, during which we don't try to suppress experiences or thoughts (e.g., irritation, boredom, judgment, racing thoughts). We hear thoughts about what we will do later or noises from behind the wall, but we return to experiencing our body. Why this training? We learn that we don't have to react to every thought that arises (they're just thoughts) or analyze what distracts us. It's not about eliminating reactions but choosing when and how we want to respond. As Ted Lasso said, quoting Walt Whitman: "Be curious, not judgmental" (https://www.youtube.com/watch?v=i_FofLSherM). Such an attitude can be the beginning of changing habits, which must first be noticed, then analyzed to understand their origins, and finally become aware of the reactions they trigger. When we learn to connect with our current sensations, we can better feel various emotions, both the "harder" ones and the more pleasant ones, including joy! In difficult moments, we can pause for a moment and ask, "What's going on?" On the other hand, we don't chase after new experiences but pay attention to how we feel when we're doing well, and in tough moments, we recall the times when we felt joy.

A little bit of practice

Mindfulness practice can take various forms, tailored to individual needs and preferences. It's worth experimenting with different methods, such as breathing meditation, body scanning, or mindful walking, to find what works best for you. If you decide to try mindfulness and feel that certain techniques don't work for you, don't hesitate to stop them. On the other hand, if you don't notice immediate benefits at first, give yourself some time to see how the practice affects your well-being. Sometimes the effects come gradually, and patience can bring positive results. The most important thing is to find an approach that truly strengthens and supports you in everyday life. The easiest way to start is by making changes to simple, everyday activities. For example, mindful eating can be a great way to practice mindfulness, helping you fully experience the moment and promoting better digestion and greater satisfaction from eating. Plan one meal that you will eat calmly. Sit in a quiet place, free from distractions like the TV or phone. Try to feel the texture of what you're eating, all the tastes and consistencies. Look closely at your meal. Notice the colors, textures, and smells. Your thoughts will surely start to wander (that's perfectly normal), notice them, and return to the sensations associated with the meal (tasty, salty, soft). It's not about making the meal extremely slow but mindful. Observe the emotions that arise while eating. Are you stressed, satisfied, or maybe bored? Spend the meal mindfully, without distractions from your phone or conversations.

In conclusion

Mindfulness is not just a technique but a way of life that can bring significant benefits in both personal and professional life. Through regular mindfulness practice, we can achieve a deeper understanding of ourselves, better manage stress, and improve our relationships with others. I encourage you to experiment with different mindfulness methods and find those that best suit your needs. Even small, daily practices can lead to significant changes. It's worth embarking on this journey with an open mind and heart, taking from it what is best. Try small daily mindfulness practices—mindful coffee drinking, truly savoring dessert, mindful bathing, or mindful conversation where you focus solely on it, not allowing your thoughts to wander, and returning to the present moment. Good luck!

Recommended materials

Here are some materials that may help you start your mindfulness journey:

  • Sebastian Cieślak

    Team Leader People & Culture, Raiffeisen Tech Poland