What do you do if your job performance is suffering and you want to improve it with mindfulness?

One effective method within this approach is mindfulness meditation. By practicing mindfulness meditation regularly, individuals can train their minds to become more attentive & less reactive to distractions. This practice involves dedicating a few minutes each day to sit quietly, focus on the breath & observe thoughts & sensations without judgment. Incorporating mindfulness techniques into daily routines can help manage stress & improve overall well-being. By integrating mindfulness practices into daily life individuals can enhance their job performance by fostering greater self-awareness, emotional resilience & cognitive flexibility. This, in turn can lead to improved concentration, decision-making & overall productivity in the workplace.

As a yoga teacher, I usually try to guide my students on mindfulness in the ending relaxation part of my classes (otherwise known as savasana), in the following way: > Imagine stepping outside of yourself... > ....and being a fly on the wall... > ...observing your actions, your thoughts and your interactions with others > Be a witness to your feelings in this moment... > ...and in this moment, and the next one.... > Let your feelings come and go. > They are just feelings and they don't control you... > ...they don't define you... > It's ok to have thoughts, but let the present moment be the focus of your awareness... >...ahhhhhh.... ??

Here’s a quick and science backed mindfulness technique you can do anywhere. It will help you drop anxious thoughts and bodily sensations, replacing distraction with focus and ease in 5 minutes or less. STEPS 1. Get a baseline measurement. Rate your stress on a scale of 1-10. 2.Breath in through your nose for a count of 4. Breathing in through the nose is key here. This physiologically helps your nervous system get unstuck if it’s locked in fight or flight. 2. Breath out through the nose for a count of 5. 3. Hold your exhale for a count of 3. Practice for 1 minute. Rate your anxiety again. Still stressed? Repeat for another minute. I’ve had students use this during the SAT. It blows them away with how fast it brings relief!

To address job performance challenges with mindfulness, I recommend adopting the method of "Mindfulness at Work." This approach involves identifying and addressing common obstacles to mindfulness in the workplace, such as distractions, stress, and lack of time. One effective method within this approach is the "Mindfulness-Based Stress Reduction (MBSR)" program. MBSR offers practical mindfulness techniques tailored for the workplace, including mindful breathing exercises, body scans, and mindful movement practices. Integrating mindfulness practices into daily routines, such as taking short mindfulness breaks or using mindfulness apps, can help reinforce mindfulness habits and overcome common obstacles at work.