how to incorporate more mindfulness into your work day by john kaweske

HOW TO INCORPORATEMORE MINDFULNESSINTO YOUR WORK DAY

BY JOHN KAWESKE

http://johnkaweske.org

http://johnkaweske.org/

We know that mindfulness helps decreasestress, increase focus, and fuel productivity, sowhat better place to utilize such a helpful toolthan in the work place?

While you may not want to sit cross-legged inthe middle of your cubicle letting out long“oooommmmm” sounds for 20 minutes everyday, there are easier (and less eye-turning)ways to incorporate mindfulness into your day-to-day. Here are 5 simple ways to be moremindful as you work.



PRACTICE THE ONE-MINUTE MEDITATION.


Find a quiet place, relax, and close your eyes.Focus on your breathing, the sensations goingthrough your body in that very moment, howeach limb feels to be resting or supporting oneanother. As you notice different sensations ineach part of yourself, consciously calm the areayou’re focusing on. When you feel like you’vereconnected with your body and the presentmoment, open your eyes.


BE PRESENT IN EVERY PERSONALINTERACTION.


This doesn’t mean you have to sit and have anexistential, heart-to-heart with every person who asks ifyou have a stapler at your desk. It just means that whenthey do, you engage in the action completely. Separateyourself from what you were previously doing.Acknowledge the person fully, and say “you’rewelcome” with a smile and eye contact when theythank you. By giving your full attention to the peopleyou’re speaking to, you will foster better interpersonalrelationships, better understand what those around youneed and how you can help, and you’ll have theopportunity to get back into the present moment if youlost track of it working at your desk the past few hours.


STOP RUSHING THROUGH YOUR LUNCHBREAK.


Find a calm place to eat, and savor each bite of foodfrom beginning to end. Not only is eating quickly badfor digestion, but sitting at your desk from the momentyou walk in to the moment you leave is bad for yourhealth and stress levels. Worried that you’ll look lessdedicated or miss something crucial while you’re awayfrom your desk? Be the person to spark this change inyour office. Invite the people around you to join you forlunch in the break room or cafeteria. You’ll helpeveryone feel more refreshed and focused, which isgood for the whole team.


WALK BETTER.


We often see walking to and from things as ahassle or something stopping us from thosefew extra moments of productivity. Stop it.Walking is good for you. We should all beenjoying every moment of movement we getin our increasingly sedentary lifestyles. Walkmindfully by focusing on the sensation of theground beneath your feet and the cadence ofyour breath. Greet other around the office asyou go and engage in their responses to you.You’ll feel more energized and refreshed eachtime you walk.


MINDFULNESS HAS IT’S LIMITATIONS.FIGURE OUT THE ROOT OF YOUR STRESS.


Managing your emotional response to stress isonly part of taking care of yourself. It’s alsoimportant to manage the causes of your stressas well. Take time to figure out the underlyingfactors that are causing your stress andpossible solutions to fix them. Then enact thosesolutions. If you come across an inherentproblem that can’t be fixed, it might be time tomove onto a new job. Your wellness is the mostimportant consideration, and no promotion,salary increase, or level of power is worthsacrificing your happiness every day for.



Your positivity and engagementaround the office will not only makeyou more happy and engaged, butit will most likely be appreciated byeveryone who interacts with you.

Never be afraid to be the changeyou want to see, in your workplaceor otherwise.


FOR MORE INFO ABOUTJOHN KAWESKE, PLEASEVISIT HIS WEBSITE



how to incorporate more mindfulness into your work day by john kaweske

Spiritual