Lunch & Learn Recap: Mindfulness and Creativity in the Workplace

At our recent Lunch & Learn session, we explored how mindfulness can become a catalyst for creativity and emotional well-being at work. The session, led by Frieda van der Merwe, opened with the foundational definition of mindfulness by Jon Kabat-Zinn:

“The awareness that arises from paying attention in a particular way: on purpose, in the present moment, and non-judgmentally.”

We looked at how being stuck on auto-pilot can limit our ability to engage, connect, and create. Mindfulness helps us shift out of that default mode, cultivating non-reactivity and embracing a beginner’s mind — the ability to approach each task or challenge as if seeing it for the first time.

The Benefits of Mindfulness

Practicing mindfulness regularly can unlock powerful outcomes for both individuals and teams:

• Reduced stress and anxiety

• Improved focus and concentration

• Better sleep

• Enhanced emotional regulation

• Increased self-awareness

During the session, we practiced three simple but effective mindfulness exercises:

• Body Scan – tuning into different parts of the body to build present-moment awareness

• Raisin Exercise – a classic mindfulness practice using a raisin to fully engage all five senses

• 4-6-8 Breathing Technique – breathing in for 4 seconds, holding for 6, and exhaling for 8 to calm the nervous system

Bringing Mindfulness into the Workplace

Mindfulness doesn’t need to be time-consuming. Here are small ways we can build mindful habits into our workdays:

• Short exercises: Notice small details in your surroundings

• Mindful breaks: Step away and reset

• Mindful listening: Be fully present when someone is speaking

• Create a mindful workspace: Declutter and personalize your environment

• Breathing exercises: Use your breath to refocus

• Practice patience using the STOP Principle:

  • Stop

  • Take a Breath

  • Observe

  • Proceed Mindfully

Creativity at Work

We also explored the relationship between mindfulness and creativity. Mindfulness helps us quiet internal noise so we can hear new ideas more clearly.

In the words of Elizabeth Gilbert:

“Creative living is to consistently and routinely choose the path of curiosity over fear.”

Rather than waiting for passion or being paralyzed by fear, curiosity can be our guide. We reflected on:

• The balance of fear and courage

• Passion vs. curiosity

• The concept of ideas and what it means to say "yes" or "no" to them

5 Ways to Boost Creativity and Innovation in Your Team

Based on the work of Jeremy Utley and Perry Klebahn (Stanford), we wrapped up with practical techniques to encourage innovation:

1. Generate lots of ideas – even the “bad” ones

2. Create a space where it’s safe to fail

3. Stop playing "schedule Tetris" – leave time for deep thinking

4. Appreciate problem-finding, not just problem-solving

5. Delay decisions to allow space for better ideas to emerge

Final Thoughts

Mindfulness isn't just a personal wellness tool — it's a workplace superpower. It helps us become more grounded, more open, and more innovative. Thank you to everyone who joined and participated so thoughtfully.

Let’s keep cultivating awareness, curiosity, and creativity — one breath at a time.