Here's how you can cultivate resilience in a new job with mindfulness techniques.

I always tell my Meditation students 3 things: 1. If it is not life or death, the call can wait 2. If you have a roof over your head & food, you have everything you need, work is just a bonus 3. Starting the day with Meditation and 1 hour away from technology will give you 80% more productivity - set aside this time to give you "more time"

Things to let go of: 1) over thinking 2) comparison 3) self doubt Things to embrace: 1) self compassion - treat yourself with kindness 2) gratitude - reflect on positive aspects of your job 3) mindful communication - listen actively, respond thoughtfully, focus on building relationships

Here are three key points from my 15 years of experience: 1-Be Authentic and Confident: Embrace your unique strengths and stay open to learning. This not only fosters your growth but also inspires others. 2-Foster Professional Relationships: Building positive connections with colleagues is crucial, as we spend much time together. However, maintain boundaries and avoid excessive gossip, which can detract from productivity. 3-Balance Your Contributions: Aim to give your best each day, aligning your efforts with your capabilities. While it's good to impress leaders, avoid overcommitting if it affects your mental or physical well-being.

As you step into your new role, focus on building resilience with two key strategies: First, acknowledge that change is difficult and be gentle with yourself during the transition. Second, take deep, intentional breaths throughout the day to stay calm and energized. I recommend taking three deep breaths between meetings to prevent emotional spillover and sharpen your clarity. Staying present will also help you observe the corporate culture and unspoken dynamics. Watch how decisions are made, who the key influencers are, and the informal alliances. This will reveal the invisible map of the organization, making it easier to navigate and achieve your goals.

Three things worked for me while accepting changes: 1. Stay focussed 2. Give your best 3. Agility in getting alignment Whenever you are going to accept changes stay focussed on you goal and ethics. Whenever, you are undergoing changes, fasten your seat belt. Be hyper productive to the organisation. Listen to the top mgmt, read their communications and view their video messages again and again. Ask yourself “what you can do to get it adapted”. Show agility in implementing those answers in ground zero. “Remember change is the only constant”.

Sometimes we can view change as a form of punishment. "I failed to do (x) and now (y) happened." In reality, change is a necessary catalyst for growth. The changes we encounter which we find the most difficult can often be the lessons we needed most to level up. My practical advice is to always bless the things that are hard. You may look back and see that they represented crucial turning points in your transformation.

Instead of habitually avoiding changes, try embracing the process of change and see it as a learning experience with curiosity. Life itself is always changing. Sometimes it may feel uncomfortable when dealing with new challenges and things we are uncertain of, it is normal because we brains don't like uncertainties and they want to protect us from potential dangers and threats. By allowing themselves to be okay with the changes and uncomfortable feelings, it can actually help us release the tension we may be holding against them.

I have seen this happen on numerous occasions at work. It's important to accept change and move with the new drive. Adapting to it early makes navigation easy on the job.

What does resilience mean? It is the power or ability to recover quickly back to the original nature. So, it doesn't mean that you should not be affected at all by challenges, but the act of springing back to peace. Only something that is flexible can spring back to normal, rigid things brake. In this case, what needs to be flexible is your mind, brake your presupposed ideas of how are things supposed to be like, how are people supposed to treat me, what am I supposed to be like. Be open, curious and playful in the new workspace, besides working hard. Mindfulness also implies equanimity, being in peace with anything that happens both externally and internally.

In a fast-paced environment with multiple projects, mindfulness has been instrumental in maintaining focus and preventing burnout. Taking time to journal my thoughts, review my schedule, and reflect on individual projects helps me stay organised and prioritise tasks. Setting clear intentions or goals for each day further enhances my productivity and helps me approach challenges with a more focused mindset. I'm focusing on prioritising tasks based on their impact and value vs the effort to support in allocating my time efficiently.

How can you have goals in mindfulness? Goals are future.. Future doesn't exist. If you are hoping to achieve your goals in the future you've got a very long wait. Nothing can be achieved in the future. Nothing will ever happen in the future. Happening is now, it's always now. Are you part of the happening, are you fully engaged in the happening or are you waiting? The only power you have over the future is the quality of attentive you bring to now. Be present be open to all the possibilities in this moment

Here are some intentions you can set to cultivate resilience in your new job: Mindset and Perspective: * Embrace challenges as opportunities for growth * Cultivate a positive attitude * Practice self-compassion * Develop a growth mindset Emotional Regulation: * Learn stress management techniques * Build a strong support network * Identify and address negative thought patterns Problem-Solving and Adaptability: * Develop problem-solving skills * Be open to change * Learn from mistakes Self-Care and Well-being: * Prioritize self-care * Maintain a healthy lifestyle * Set boundaries Remember: Building resilience takes time and practice. Be patient with yourself and celebrate your progress along the way.

Be intentional on your alignment with the corporate culture and bring unique value, start by being mindful of how you fit into the team. Observe and understand the company’s values and norms, ensuring your actions align with them. Highlight your unique skills and how they contribute to the team's success by sharing examples and solutions. Spend time learning the company's operations and processes to better integrate your contributions. Engage in open communication, offer support, and proactively seek ways to enhance team performance. Being intentional and informed helps you add value and foster a collaborative environment.

Focused Breathing: Whenever you feel stress levels rising, pause and take deep, slow breaths. This helps reduce anxiety and brings your focus back to the present. Mindful Breaks: Use breaks to step away from your desk for a mindful walk or do a short meditation. These breaks can reset your mental state and reduce fatigue.

Cultivating gratitude will help you get out of the anxiety that a new workspace may bring. The challenge here is that just saying it in you mind or writing down on a paper what you are grateful for is not gratitude. You need to bring your attention out from the head and into your body, take a moment and actually feel gratefulness! Remember that you always grow when you go trough challenging times, you can be grateful for them as well.

I've been incredibly grateful for the support and guidance from my colleagues. Their willingness to share their experiences and provide constructive feedback has been invaluable. For example, a new perspective can completely change an approach for the better. A positive attitude and an open mind are essential for successful integration into any team or project. By actively listening to peers, being open to learning, putting this into practice and demonstrating genuine gratitude, you not only foster positive relationships but also create opportunities for growth. Mindfulness and gratitude have been instrumental in maintaining a positive outlook and staying focused. Stay present, set clear intentions, and reflecting regularly.

Un punto importante en este proceso también es reconocer que no comienzas de cero, que comienzas desde tu experiencia. Y que la gratitud aquí va orientada a agradecer todo lo que caminaste hasta llegar ahí. Y claro que tambien agradecer a los nuevos apoyos que ahora estas encontrando. La gratitud es una herramienta que te lleva a reconocer y te impulsa positivamente.

During my mindfulness journey of the past 10 years, I developed a skill that I now consider 1 of the most important to be able to appreciate life: the curiosity to ask - What can I learn from this situation? Regardless of being personal, professional, good, bad, intense or challenging, health-related or mission-driven. Exchanging Judgment for Curiosity in Life led me to Gratitude. Not in a way that promotes toxic positivity, but with mindful acceptance of all emotions—sadness, anger, and anxiety—embracing what life brings and learning from each experience. This eventually evolved into being very grateful for ALL of life's lessons.

La gratitud puede ser cultivada en la vida diaria. Te animo encarecidamente, no solo a mostrar una actitud de gratitud interior mediante la meditación, sino a hacer la actividad durante una semana a verbalizar en voz alta "gracias", es un peque?o gesto que puede mantenerte alineado con la atención a los detalles que los demás a menudo hacen por nosotros y no darlos por hecho, pero también posiblemente puede ser una dosis de alegría para la persona que recibe ese "gracias" haciendo que su día se torne un poquito a mejor. Y quizás se consiga una cadena de gratitud que toque a muchas personas, y se ha iniciado con un peque?o gesto.

One thing I have found helpful during and after reflection is realising what needs to be unlearnt from a prior workplace. People make culture & companies, and it is very important to unlearn some practices that might have worked in the previous workplace, but may not fly in the current. Some learnings are transferable, but it is important to recognise which are not

Reflecting each day isn’t about beating yourself up over mistakes; it's about learning from them and celebrating the little wins. Over time, this helps you get stronger because you're always figuring out how to do better. So, making reflection a daily habit gets you ready for new challenges with a calm and positive attitude. This way, resilience becomes a natural part of your everyday life.

Reflection and cultivating awareness throughout the length of resiliency is one of the keys to mindful behavior. This means being acutely aware when you’re overwhelmed, unhappy, burnt out, stretched thin, etc. When these feelings arise, not judging yourself for feeling the way that you feel, and also within the practice of mindfulness, it’s a simple observance — not wishing or causing even further stress to want the feeling to be anything other than what it is in that moment. Your resiliency is strengthened within your reflection as you’re more aware of triggers, or how you’re feeling in particular circumstances — which can then lead to actions or solutions to cultivate a better workplace and environment for you and your wellbeing.

It can be helpful to play with perspectives. Being in a new work environment and a position is similar to a new adventure game. You are there because you have something to contribute, as well as growing and developing your character. Trusting that it all has a purpose. And in the end it is all just an experience. Through playful shifting of perspectives similar to this, one can find some healthy distance towards daily events, as well as one's own thoughts and emotions related to those - which can end up supporting your mindfulness.

What I have found useful is to be mindful of your support system by actively cultivating both personal and professional resources. Utilize career coaches or professional development opportunities provided by your employer to enhance your skills and ease transitions. Lean into self-care practices, and consider therapy or life coaching for additional support. Create a game plan that integrates these resources, ensuring you address both immediate and long-term needs. Building and leveraging a strong support system helps you navigate challenges effectively and maintain balance during transitions.

The path to success is not a path without people. Be it in the journey at the beginning or towards the end, you can always seek for support from the person who is there to support you. At times, we are unable to determine, actually who that person is. Just practice mindfulness, and all the loopholes will get cleared out.

Apart from things mentioned above: Embrace challenges: challenges are opportunities for growth and learning. Approach them with curiosity and a willingness to learn and adapt. Practicing self-compassion: Be kind to yourself, especially when things get tough. Acknowledge your feelings however avoid dwelling on negativity. Build a support system: Connect with colleagues, mentors, or even online communities to share experiences and receive support. Having a network of people you can rely on can make a big difference in your resilience. Prioritising healthy habits: prioritise sleep, nutrition, and exercise, as these can significantly impact your mental and emotional wellbeing.

When I am too much into something, I know I need a set of eyes that can bring the full picture and a different perspective. It is always great to get second opinions even asking for help. One little tip It is really important who you consult. We all see the world through our lenses. In a way we create and live in our own reality. So be conscious about who you are consulting.