Insights on Workplace Mindfulness Practices

After experiencing a profound transformation following a near-death experience, I’ve come to deeply appreciate the power of mindfulness. Practices like the one I’ll be sharing with you today can play a transformative role in the workplace, helping to reduce job-related stress while enhancing focus and productivity.

The technique I’m introducing is simple yet highly effective in managing emotions. When feelings of anxiety or anger arise, take a moment to pause. Ideally, find a private space like a bathroom to collect yourself. Once there, you can try a method I call the "Attitude of Gratitude." This brief, impactful meditation takes just one to two minutes but can make a noticeable difference in your emotional state.

Let me share a bit of my own experience for context. Over several years, I worked my way up to a supervisory role at a corporation. While the position came with a higher salary, it also carried significantly more responsibility. On some days, my office felt like a revolving door, with employees frequently stopping by to ask questions—many of which they could have easily resolved with a bit of research. This constant stream of interruptions often left me feeling overwhelmed and frustrated.

At times, my team would know the answers but relied on me because it was quicker and easier to walk the ten feet to my office and ask me the question, than to search through our documents or even do a quick internet search. This was a habit I had avoided when I was in their position because I knew how much it frustrated my own boss. However, I enjoyed my work and valued my colleagues, so I would stop what I was doing to provide the answers they needed. That said, I sometimes responded with a touch of sarcasm, asking something like, “Did you so much as try to find the answer before coming to me?” In hindsight, that wasn’t the right approach of course, but at the time, it felt like a natural reaction to my growing frustration.

When I began my journey into metaphysical training and explored Buddhism, I discovered the profound power of gratitude. Along the way, I developed a technique that completely changed how I navigated challenging situations, transforming the way I dealt with workplace anxiety and stress.

Here’s an example: I would send out an email memo with a small but important procedural update that everyone needed to follow. Yet, time and again, the new process would be overlooked. Instead of referring back to the email, many team members would delete it and come straight to me—repeatedly—expecting I’d always be available to answer their questions. After fielding the same inquiry multiple times in a single day, frustration would inevitably creep in. If I let it simmer, it could escalate into outright anger. As a manager, I realized I needed a better way to handle these situations.

This is where my gratitude practice transformed everything. A simple yet profound shift in perspective, capable of completely reshaping how we manage stress—if applied immediately, before frustration takes control.

By consistently integrating gratitude into my daily interactions, I discovered a way to approach recurring challenges with calm and composure. This not only improved my own sense of well-being but also fostered a more positive and constructive environment for everyone involved.

Cultivating an attitude of gratitude before anxiety becomes anger.

The tenth person comes to me, asking the same question they already have the answer to—because I stayed late last night making sure they’d have it first thing this morning. And yet, here we are. I can feel the frustration building, ready to explode—I’m only human. At least, I think.

But before I hit DEFCON THREE and let my emotions take control, I step away. Bathroom, conference room, car, storage closet—it doesn’t matter, as long as I’m alone. Why? Because I’ve learned a simple but powerful technique that can save your sanity, your job, your relationships, maybe even your life.

This is the system that keeps you from losing it when the pressure is on. And I’m about to share it with you. So, pay attention now—because I don’t want you to come back to my office later asking for the same information, I’m about to give you now.

You’ve got this. Let’s go.

Start with a few deep breaths, then silently acknowledge what you’re grateful for in that moment.

Let us return to the example of me as a supervisor at work about to get a bit "miffed". Miffed is a word you'll never hear where I am from, but I thought it rather amusing instead of "effing pissed off." That is more likely how we actually speak in New Jersey, but I digress. Before becoming "miffed" ...

Note to self—am I even using the word "miffed" correctly? Not that it matters much to me. After all, as someone who leans toward Buddhist philosophy, I’ve learned to care very little about such things—least of all others’ opinions on my use of a trivial term like this. A wise man once taught me, "What you think of me is none of my business. Let's keep it that way." Brilliant, I thought.

By the way, this technique I share with you does NOT work for ADHD at all. Just in case you were wondering. ... By now you either understand my sarcastic sense of humor or you are getting pissed off. Best for you to read on. The solution is coming! The solution is coming!

Come on back to the toilet with me, while I share some more Catania bathroom philosophy with you. That will be the title of my third book.

Onward ...

I’ve personally relied on this mindful practice during challenging times at work. Whenever stress built up, I would retreat to a quiet space, like a bathroom stall, take a few calming breaths, and remind myself of the positives.

For instance, I’d reflect: “I’m grateful for this job, I am grateful for my salary, I am grateful that I can purchase the things my family needs, healthcare, and the job security I have here, etc". In the moment, take a moment to remind yourself of all the good you have, and those negative emotions are gone like magic. I promise you this practice will change the rest of your day.

This small shift in perspective which takes but a minute, can provide immediate relief and renewed focus, even in difficult situations.

Afterwards, I return to my desk and wait for the next person to ask me the exact same question I answered at 5AM this morning in their inbox, so they would have it first thing, but now I do so with a huge smile on my face, the gratitude reminder takes effect, and I say, "Come on in and I'll explain the whole thing." And they get a whole new me. One who is fresh, nearly smiling, (That's big for Jersey) and one who welcomes them!

As Shakespear once wrote, "Nothing is either good nor bad, but thinking makes it so." (Hamlet)

This practice I call "The Attitude of Gratitude", and it can be done as many times per day as needed because it only takes a minute to complete. I have yet to see anyone practice an “Attitude of Gratitude” and remain "miffed."

You cannot be gratefully negative.

These practices foster better communication and collaboration, creating a more cohesive team dynamic.