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4 Tips To Stay Mindful At Work

A Sure Path To An Increased Wellbeing

4 Tips To Stay Mindful At Work

Katia Arias No Comment

Recent studies show that multitasking is indeed the worst thing you can do to your brain. Practicing many things at once does not only affect your focus and memory but also your emotional stability and productivity.

When you stop being “present” your mind immediately goes into “auto” mode, blocking your brain’s ability to identify, analyze and rationalize information. And why is this a problem? At work it could lead to mediocre reports, decreased attention to detail and very expensive mistakes. And in life it leads to bad relationship management, exhaustion and low self-esteem.

To avoid getting overwhelmed by thoughts and information, experts developed the “mindful” way of living. Mindfulness encompasses many exercises that help you refocus and live the present, and today we will share some you can practice at work even when it gets super busy!

  1. Mindful Walking

How many times have you forgotten where you parked? Or how you got somewhere? Well, that’s probably because you were thinking about the presentation, the kids and the dinner party while walking.

Mindful walking is about engaging with your actual surroundings and stopping yourself from thinking of what’s not in front of you. You can walk mindfully anywhere, from your desk to the water fountain, or from the parking place to the elevator. The goal is to empower your mind to be present and engage with what is actually happening (the view, the smells, the sounds, etc.) and now with what you can’t control.

Source: Destressmonday.org

Source: Destressmonday.org

      2. The “Pause”

This exercise varies from person to person. Each pause is a minute for you. Take time to breathe and examine if all your physical and emotional needs are being met. Are you thirsty or cold? Is there anything bothering you that you need to work out?

If you can deal with it right away, do so. If not, note it and tell yourself you will take care of it as soon as possible. Acknowledging your needs reminds you that YOU matter and refocuses your mind to the present moment.

Source: trudymorgancole.wordpress.com

Source: trudymorgancole.wordpress.com

  1. Hatha Yoga

Take a minute in between meetings to disconnect yourself from the world and stretch. Stretching does not only release tension but also refocuses your mind and lowers stress levels.

Try to complete a short hatha yoga routine holding each pose for 20 seconds. As you do it, choose not to engage with any outside thought that comes into your mind. Focus only on your body and breath. You can play some music if that suits you.

Source: charmedyoga.com

Source: charmedyoga.com

  1. Meditation

This is my personal favorite. When you meditate you let yourself go in a calmed state of acceptance. Take 10 minutes to sit down, keep your back and neck straight, close your eyes and choose to focus only on your breath or what’s around you. Try to engage only with what you have now and keep yourself grounded to the present through your breath.

If you find it hard to focus, you may want to download meditation audios and practice the many options they offer (sounds, breath, body scan, etc.)

Source: businessinsider.com

Source: businessinsider.com

These are only a few practices to keep you mindful during work. Nonetheless, you don’t have to limit yourself to these. If you’re serious abut improving your everyday wellbeing I highly recommend you research more practices that fit your lifestyle!

 

If you found this post useful, please let us know in the comments!

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