MINDFULNESS IN THE WORKPLACE

#mindfulness #walkthewalk #feelthebreathe #BIBO #Forgive #focus #oneworkonetime #relax #slowdown #break #consciouslypresent #growthmindset #focusonwhatmatters

Stress and anxiety can take a significant toll on the mind and body and finally performance This negatively affected their mental health and physical health.

?Increasing mindfulness in the workplace can decrease stress levels while improving focus, thoughtfulness, decision-making abilities and overall well-being.?

“Song of the Lord”- The Bhagavad Gita? Says:

You should never engage in action for the sake of reward, nor should you long for inaction.” “Little by little, through patience and repeated effort, the mind will become stilled in the Self.” “A Karma-yogi performs action by body, mind, intellect, and senses, without attachment (or ego), only for self-purification.”

Mindfulness is easy and inexpensive.?

How to do this:

1. Break: Brain Break (Short)

Short brain breaks have been found to?increase rational decision-making skills?and may?improve attention and focus. 5-10 Minutes will do a great ,a few minutes of mindfulness can increase “divergent thinking” to generate new ideas, an extremely valuable skill during times of uncertainty.

2. Be consciously present

Work is all about being focused on whatever you are doing. Many of us think doing multiple tasks together will complete the work before time. But this is great myth. Human Mind can't do multiple tasks together, Mind do one task one time and then switch to another task (context switching) Delay and give stress. So the goal here is to pay attention and be as present as you can be. Ditch multitasking in favor of doing one task. At the start of your day, decide what task you would like to focus on. If your mind wanders to any distraction or unrelated thought, just acknowledge it and go back to the activity.

Use POMODORO technique: time management method based on 25-minute stretches of focused work broken by five-minute breaks. Focus on Current task, brain should not get diverted to future or past. Be present. Bring Awareness to current.

3. Focus on your breath

Mindful breathing is?paying attention to the sensation of the breath coming in and out of the body. When your mind is plagued by negative thoughts, or when your heart races at the sound of your phone, just take a deep breath. It sounds simple, but it works!?

4. Acknowledge and let go

?resentment and anger impact workflow and lead to even more stress and anxiety. Instead of silently swallowing your anger or venting to your coworkers, acknowledge it. Stay in the present and recognize that anger. Try to look for the root of it. Or, if it’s a colleague who is feeling frustrated, try to discover what caused that reaction in the first place.

5. Growth Mindset

Broden the View: Everything! Being mindful consists of focusing on the?now?without judgment — judgment of your abilities or skills. In other words, mindfulness is about being open to possibilities (aka having a growth mindset).So, next time you get negative feedback or feel like you can’t cope with a challenging project, pause for a moment. Realize that this is a “fixed mindset”. Instead of dwelling on negative thoughts, ask yourself:?how will this help me grow further??

6. Go for a mindful walk?:

You can practice mindful breathing, or simply focus on sensations. For example, become aware of your legs’ movements. Expand your awareness of the sounds, smells, and visuals surrounding you. Don’t label anything as “bad” or “good”. Just notice, without judging.?

7. The 54321 Method

Focus On 5 Things You Can See : Focus On 4 Things You Can Touch; Focus On 3 Things You Can Hear; Focus On 2 Things You Can Smell; Focus On 1 Thing You Can Taste ( Name each in Mind or through mind with Focus).

“Free from anger and selfish desire, unified in mind, those who follow the path of yoga and realize the Self are established forever in that supreme state.”

“Governing sense, mind and intellect, intent on liberation, free from desire, fear and anger, the sage is forever free.”

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