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Finally, mindfulness seems to increase concentration and focus. Research looking specifically at mindfulness in the workplace is relatively new. But there’s good reason to think it makes employees more satisfied and less stressed. A 2014 study of employees at the Dow Chemical Company, for instance, showed that mindfulness training increased vigor, lowered stress, and gave employees a greater sense of resiliency. Preliminary studies suggest that a program in mindfulness also can increase productivity and reduce the number of sick days.

JM:You can start by learning how to practice mindfulness yourself, perhaps by taking a class, checking out a mindfulness app, or reading a book with instructions. If you’re happy with the benefits, you can build a community at work by telling your co-workers.

Ideally, you should meditate when you feel calm but alert, and when you won’t be distracted. If you’re a morning person, then meditating in the morning might be perfect for you.

A Q&A with Jack Kornfield about giving feedback at work, using social media wisely, and the poetry in his teachings.

, it might help to practice being in the present moment. For example, throughout the day you could notice when your attention wanders to thoughts about the past or anticipation of the future, and redirect your attention back to just one thing—like your breath, your body, or something in your immediate surroundings.

An essential component of mindfulness is acceptance. Whatever you’re thinking and feeling at that moment is neither right nor wrong. You notice it, and accept it, and move onto the next moment without getting caught up in judging what you’re thinking or feeling.

First of all, a great deal of research suggests that mindfulness can help healthy people reduce their stress. And thanks to Jon-Kabat Zinn’s pioneering MBSR program, there’s now a large body of research showing that mindfulness can help people cope with the pain, anxiety, depression, and stress that might accompany illness, especially chronic conditions.

As the day moves on and the inevitable back-to-back meetings start, mindfulness can help you lead shorter, more effective meetings. To avoid entering a meeting with a wandering mind, take two minutes to practice mindfulness.

Recently, researchers have been exploring this question—with some surprising results. While much of the early research on mindfulness relied on pilot studies with biased measures or limited groups of participants, more recent studies relaxing sounds have been using less-biased physiological markers and randomly controlled experiments to get at the answer.

If sitting on the floor is uncomfortable for you, by all means, take a chair or another seat. Just make sure that you are comfortable, relaxed but alert, and can stay in that position for a while.

It helps people have a break with whatever they were doing before the meeting, and to focus their thoughts and respond to one another in a way that’s more thoughtful and respectful.

In another study, people with heart disease were randomly assigned to either an em linha program to help them practice meditation or to a waitlist for the eliminate negative energy program while undergoing normal treatment for heart disease.

JM: I think that’s definitely a risk. But given that stress is a reality in many people’s working lives, I think mindfulness can be an effective tool to buffer its negative effects. And ideally, mindfulness may even help change workplaces for the better. Research suggests that mindfulness training helps make people more compassionate and empathetic toward others. By improving the way people relate to one another, ideally it can change corporate culture for the better, creating a more supportive, friendlier workplace with better relationships.

Studies have found effects on markers of inflammation, too—like C-reactive protein, which in higher levels can harm physical health. Research shows that people with rheumatoid arthritis have reduced C-reactive protein levels after taking an MBSR course versus being on healing music a waitlist for the course.