Here's how you can incorporate mindfulness into a hectic work schedule.

In my experience with clients and myself having a good intention to start the day is not enough. The key is to get grounded first by taking deep breaths for as little as 2 to 5 mins. We know by research that taking 6 breaths per minute regulates our autonomic nervous system. Bring up an emotion whether is gratitude or appreciation then anchor it with an intention for the day. A ritual becomes a ritual when you incorporate it into your routine. Find another habit you can anchor it to like before coffee, as soon as you wake up. With consistency you'll be able to see the difference.

Here's a simple and effective mindful morning ritual to start your day: 1. Wake Up Early - allowing your body to set a natural rhythm. 2. Hydrate - Drink a glass of water to rehydrate your body after a night's rest. 3. Stretch or Yoga - 5-10 minutes doing light Yoga 4. Mindful Breathing - Take a few minutes to sit quietly and focus on your breath. 5. Gratitude Journal - sets a positive tone for the day 6. Set Intentions 7. Healthy Breakfast - balanced breakfast to fuel your body and mind. 8. Mindful Activity - Engage in a mindful activity such as reading, meditating, or listening to calming music for 10-15 minutes. 9. Avoid Technology - for at least the first hour after waking 10. Plan Your Day

Encontrei no livro Hábitos At?micos um conselho útil. Simples e fácil de ser aplicado este procedimento pode ser utilizado para você criar qualquer hábito novo em sua vida. A Universidade de Stanford chancelou a validade. Depois de ..... Eu irei... Ent?o eu queria meditar pela manh?. Escolhi um comportamento já interiorizado. Exemplo: Depois de escovar os dentes (Hábito) Irei ao meu escritório meditar por 10 minutos Lá se v?o 5 anos desde qeu iniciei a prática. Hoje com medita??es de 45 minutos. Se ficar com dúvida de como fazer eu posso te ajudar!

It is very much essential to take out some time from our busy schedule for mindfulness meditation. This will help us in many ways and increase our efficiency of work for the whole day. It should be started from the morning itself, do some light exercise , have a walk in nature then practice Mindfulness Mediation for 5- 10 minutes. It will change your life. You will be able to handle any situation in your life what so ever it may be.

Starting my day with intention sets a positive tone for the hours ahead. Before diving into daily tasks or rushing into the day, I take a few moments to center myself. This could involve deep breathing exercises, enjoying a quiet cup of tea, or reflecting on my goals for the day. This simple ritual helps me to clear my mind and focus, ensuring that I approach the day's challenges with clarity and a sense of purpose. By prioritizing this mindful start, I cultivate a sense of calm and readiness for whatever the day may bring.

Mindful commuting is a clever way to fit some mindfulness into a day that is otherwise too busy. Being aware of what is going on around you (without thinking about it or judging it) is a good way to get a benefit from the otherwise wasted commute time

There are many opportunities to enjoy presence in a moment during travel to and from work. Observe people or objects around you, nature, look for the smells occurring in different parts of the year. You can choose the topic to immerse in for certain period. Feel sun, rain, snow or wind.

Mindfulness and meditation do not have to just be practiced in stillness and quiet. The commute is a great place to practice! Try to notice one new thing each day, especially if your commute is the same route each day. Try to notice all the things of one color, like green. Take time to scan for things you are grateful for. Put your phone away so you can just be and let your mind wander as you try these practices.

During a hectic day, we often forget to take breaks. Breaks offer an opportunity to renew or replenish our energy. Breaks can be just a few mins at the time. Become aware with how you feel and practice resonance breathing for a few minutes 1 to 2 minutes will do. Breathe in and out 5-7 counts for a total of 7-8 breaths per minute (you can do this with you eyes open). This resets your Autonomic Nervous system and gives you the ability to continue work with clarity, more cantered and efficient. Commit to start with one break first.

Amidst the demands of a busy schedule, it's important to incorporate moments for rejuvenation. Throughout the day, I prioritize "desk breathers" to recharge and maintain focus. These brief pauses involve closing my eyes, taking deep breaths, and consciously releasing tension from my body. By dedicating just a minute or two to these mindful breaks, I effectively reset my energy levels and enhance my productivity. This practice not only helps prevent burnout but also promotes a clearer and more balanced mindset, allowing me to approach tasks with renewed vigor and clarity.

I rely on apps that remind me to take breaks between my work day. It reminds me to rest my eyes, get up, stretch and walk around. This helps me recentre and rest in-between even my busiest days.

How we breathe is how we live. Noticing our breath is essential to living a grounded life. There are so many ways to play with this. First, when you breathe do you notice your breath most in your nose, chest or stomach? Pick one of these places to focus on. Set a timer on your phone to check in with your breath multiple times a day. There’s no right or wrong way to do this.

There's a famous Zen quote - and a typically enigmatic one - that defines Zen practice as 'when you're hungry , eat". Our first thought is "we all do that". But we don't. We eat AND do something else - read a book, answer emails, scroll through social media, chat to friends. When was the last time you ate a meal and di nothing else at the same time. It's an incredibly simple mindfulness practice and a surprisingly powerful one. Also, everything tastes better!

Incorporating short walks into my workday serves as both physical exercise and a mindfulness practice. During these breaks, I disconnect from digital devices and immerse myself in the present moment. I focus on the sensation of my feet touching the ground, observe the sounds of my surroundings, and sync my breathing with each step. These moments of mindfulness help clear my mind, reduce stress levels, and enhance my concentration when I return to my desk. By regularly taking these walking breaks, I foster a healthier work-life balance and improve my overall well-being throughout the day.

We are so good to focus on what went wrong or what could be improved that we miss our progress and accomplishments. In my experience shifting the mindset to take a couple of minutes at the end of the day to get cantered, write down your progress (no matter how small) and one thing to tackle the next day can bring a sense of accomplishment and inner calm. Another strategy is to take the place of the observer and just review your day how it went without judging it and acknowledging your feelings. This can help bring insights about your day and also a closure to your day.

Reflecting on our daily experiences isn't just about acknowledging progress; it's also a chance to connect with our deeper sense of purpose. By incorporating Mindfulness into this practice, we not only appreciate our achievements but also understand how they align with our values. This alignment nurtures Spiritual Intelligence, offering a profound sense of fulfillment. Taking these moments "Mindfully" can transform routine reflections into powerful insights, helping us navigate both personal and professional challenges with grace and clarity.

During our busy schedules how we respond to stress makes a difference. It is not the situation, the boss, the colleague at work that makes us feel stressed but our response to it. The most important part is to be aware of what we are feeling or if we are blocking our feelings. Rebalancing ourselves by taking a few deep breaths can change our moods and emotional reactions. It can help us come back to baseline by reprogramming our heart and brain. Doing this consistently throughout the day can help us with energy drains and feeling depleting at the end of the day.

The key for busy schedules is to cultivate a state of mindfulness throughout the day. This involves incorporating micro-practices – short, intentional moments of awareness – into your existing routine. For example, mindfully respond to emails by taking a breath before hitting reply, focusing solely on the task at hand. Similarly, take a minute to appreciate the sights and sounds during your commute, or savor each bite during lunch. These small acts can significantly reduce stress and increase focus, even amidst a hectic schedule.