You don't need to block out 30 minutes to practice meditation in order to experience the benefits of mindfulness at work. Here are a few ways you can stay in the present moment to do your best during a busy day.
We really enjoyed these great tips featured by Shamash Alidina
Mindfulness may seem like a great idea, but how do you become more mindful in the context of a busy work day? You may have emails, phone calls, meetings, and presentations to deal with. And, of course, your own work! In the middle of all that, how can you apply the principles of mindfulness so that you feel more alive and present, as well as being productive? Here are a few popular and other more radical ways to be mindful at work.
1. Be Consciously Present
Mindfulness is, above all, about being aware and awake rather than operating unconsciously. When you’re consciously present at work, you’re aware of two aspects of your moment-to-moment experience—what’s going on around you and what’s going on within you.
To be mindful at work means to be consciously present in what you’re doing, while you’re doing it, as well as managing your mental and emotional state. If you’re writing a report, mindfulness requires you to give that your full attention.
Each time your mind wanders to things like Helen’s new role or Michael’s argument with the boss, just acknowledge the thoughts and bring your attention back to the task in hand (see how to stop thinking). This scenario sounds simple, but many aspects of your experience can get in the way.
It's that time of year and we need a pick up and go to make these last three months count. Team buildings are great fun, and a cool way to get to know everyone.
They need not be expensive, here are a couple of cheap and fun ones we found (and use), that you can give a go.
1. Two Truths and a Lie
Time Required: 15-30 minutes
Start out by having every team member secretly write down two truths about themselves and one lie on a small piece of paper – Do not reveal to anyone what you wrote down! Once each person has completed this step, allow 10-15 minutes for open conversation – much like a cocktail party – where everyone quizzes each other on their three questions. The idea is to convince others that your lie is actually a truth, while on the other hand, you try to guess other people’s truths/lies by asking them questions. Don’t reveal your truths or lie to anyone – even if the majority of the office already has it figured out! After the conversational period, gather in a circle and one by one repeat each one of your three statements and have the group vote on which one they think is the lie. You can play this game competitively and award points for each lie you guess or for stumping other players on your own lie. This game helps to encourage better communication in the office, as well as it lets you get to know your co-workers better.
2. Life Highlights Game
Time Required: 30 minutes
This is an excellent icebreaker activity that’s perfect for small and large groups alike. Begin by asking each participant to close their eyes for one minute and consider the best moments of their lives. This can include moments they’ve had alone, they’ve shared with family or friends; these moments can pertain to professional successes, personal revelations, or exciting life adventures. After the participants have had a moment to run through highlights of their lives, inform them that their search for highlights is about to be narrowed. Keeping their eyes closed, ask each participant to take a moment to decide what 30 seconds of their life they would want to relive if they only had thirty seconds left in their life. The first part of the activity enables participants to reflect back on their lives, while the second part (which we’ll discuss in a moment) enables them to get to know their coworkers on a more intimate level. The second portion of the game is the “review” section. The leader of the activity will ask each and every participant what their 30 seconds entailed and why they chose it, which will allow participants to get a feel for each other’s passions, loves, and personalities.
"Most people are about as happy as they make up their minds to be."
Option 1: Alarm rings – hit snooze. Alarm rings – groan. Get up, throw on some clothes. Fight traffic, complain, get to work, hate the day – watch the clock and count the minutes. Go home, eat, watch TV, go to bed. Alarm rings – hit snooze. It's only Wednesday - two more days to go. Oh will this week ever end? I just want to sleep until Saturday. Please let me win the lottery. I hate this job. Did I do something bad? Every day feels like I'm in prison.
Option 2: Alarm rings but the shower drowns out the noise. Pick out sharp clothes for the day. Music on the way to work – smiling while stuck in traffic; looks great – oh my, time to go already… Where did the day go? Have a great dinner, talk about the day, asleep almost instantly. Alarm rings but the shower drowns out the noise. I love what I do!
Which would you rather feel? The question isn’t what do you feel, but what do you want? Honestly, don’t you envy, just a little, the people that actually love what they do and look forward to each day? For them, work isn’t drudgery – it’s fun! Why? Because they decide it’s going to be that way. Before you can enjoy your job, you have to figure out what "enjoyment" means to you. Doing that will not only help you enjoy your job, but it will help you more fully enjoy life in general. Here are some ways you can improve your satisfaction – job related and otherwise. This is not a quick fix; it will take some time, but the effort will be incredibly rewarding.
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