Mindfulness is the practice of being present in the moment and fully engaged in your surroundings. It can help reduce stress and anxiety, improve focus and concentration, and promote overall well-being. Embracing mindfulness methods that you can incorporate into your daily routine can help calm your mind and reduce stress.
It is not only employees who bring work home with them. The pressures of work are also felt by mums and dads working from home who are juggling family, life and being an entrepreneur. In fact, with so much to do and focus on each day, it is a little wonder that at times you feel like your life is not balanced. However, e
Why embracing mindfulness methods is important.
I know as mums we put pressure on ourselves to complete so much in a day. As an employee too, I know I put pressure on myself, maybe you do to due to deadlines or the awareness of knowing that the more you do the more people you are helping. Whatever the reason for putting pressure to do more each day, take time time to include mindfulness activities. Mindfulness activities can help with being more productive.
This a question to ponder. ‘Is it employers or contractors that expect more from staff or freelancers? or is it us that puts the pressure and stress on ourselves?‘
Work is not the only live area that overloads us. It is trying to put too much into our schedules or trying to balance too many tasks at once. Yes, in a way, the fast past society we live in is calling for greater productivity. Yet, greater productivity should not come at the cost of health. For, as you know our health deteriorates with stress and anxiety.
To reduce stressful activities that could lead to burnout, it is essential to maintain a healthy lifestyle. Work-life balance involves more than just work, a balanced life involves all the spheres of life. ‘You work to live, not live to work’
Your work life affects your personal life as your personal life affects your work life. Therefore to maintain a healthy balanced life it is vital to look within ourselves for guidance. One way to discover guidance from within is to practice the art of mindfulness.
What is Mindfulness?
Mindfulness, as described by mindful.org, is the art of being present.
Being fully present and aware of what you are doing in the current moment. It is using our senses to be aware of thoughts, feelings, body sensations and the environment.
Lives are so busy. So often we are busy missing the moments by focusing on the future or looking back at the past. Life is passing us by. Mindfulness is choosing how to show up in life, therefore mindfulness helps us stay connected to the present.
If you truly want to change your life, you first must be willing to change your mind.Donald Altman
The Benefits of Mindfulness.
There are multiple mindfulness methods that can assist us every day. Different mindful activities will help in different scenarios. Importantly, being mindful about the way to take action or not take action can help everyday life. It helps with;
- Getting through tough and painful times
- Connectivity with others and the world around you
- To become more emotionally balanced
- Living a more balanced life
All too often as mums, wives, homemakers, employees, entrepreneurs, and small business owners, we have a lot going on in our heads. Our thoughts are buzzing. Mindfulness can help bring calm and focus on what is required there and then.
Being mindful helps with living a more balanced life in all spheres of life. At work, with family and friends, in the community and during the activities we enjoy.
6 Ways To Practice Mindfulness.
Becoming more mindful is training your brain to silence and be present in the moment. As much as many people choose to put time aside for formal mindfulness like meditation, it is not a must.
Mindfulness is the act of choosing to be present in daily activities like walking, swimming, cleaning and working. It is also choosing routines to be present in like washing dishes, eating dinner with the family. As mindfulness is within us, it can be practised at any time, any place.
If you have a smartwatch you may every so often receive a message to breathe. The breathing apps are there to help with mindfulness. A large part of mindfulness is focusing on breathing.
- To focus on breathing simply sit or lie comfortably with your back straight.
- Focus your attention on your body. Close your eyes and mentally scan your body from head to toe. This helps to calm your thoughts.
- Bring your attention to your breathing. Pay attention to the airflow as you inhale and exhale. Breathe naturally.
- Tune your attention to components of your breathing. How the air feels. The rise and fall of your lungs as you breathe.
- Take deep breaths with longer exhales and then return to normal breathing.
- If your mind wanders bring it back to the breath. It is only natural that it will wander.
- Slowly open your eyes and take note of how you feel after your mindful breathing exercise.
Observing your breath is a powerful mindfulness method that with regular practice can reduce anxiety and increase positivity and productivity.
Enjoy a Mindful Walk.
Going for a walk is a great way to calm the mind. In fact, mindful walking is an awesome way to shout out your thoughts as you bring your awareness to your walking and the environment you walking in.
I walk daily in different environments and find that walking is so relaxing and rejuvenating. After a walk, I feel more awake and refreshed. I find a mindful walk really positive and find that it ignites creativity.
When you walk, start by walking at your natural pace and bring your senses to life one at a time. Pay attention to what you hear, embrace the smells and feel the ground as you walk. Your mind may wander back to your thoughts but bring it back to being aware of your surroundings and the steps you are taking. Listen and enjoy with all your senses.
Sitting at a desk or doing the same task for long periods is not good for anyone. This is where mindful stretching can help. Purposeful stretching can assist with the transferring of energy including the relieving of stress not only to the body but also to the mind.
There are multiple different practices with different techniques for mindful movement. Some are;
Stretching may be a natural exercise, however guidance on which exercises and how to breathe when exercising is recommended.
Thoughtfully Prioritizing The Day.
Avoid multitasking and tackle one task at a time by prioritizing your to-do list. When you focus on one thing with clarity it is accomplished more quickly and thoroughly.
So you are present for one thing, it is essential to switch off communication and tune out what is not required for the task.
Also, be mindful when with people. It is when you are in the present giving your full attention to family, friends and people that you connect and create moments.
In my family, we have a rule, no phones at the dinner table. At dinner, we believe in family communication and chatting with each other. One of the questions we share each day is what inspired us each that day and why.
Sharing what inspired you each day is one way to share a mindful moment.
Journaling For Mindful Reflection.
Journaling is mindfully writing down daily observations and/or reflections.
What I have found with journaling and keeping a bullet journal is the connections to my beliefs, habits and behaviours. I’ve found that journaling is not only a way to hold past stories but is also a way to mindfully reflect and adjust on life’s journey.
When I started journaling I found that having journal prompts helped me with focus and reflection. Journal prompts are great when you’re not sure what to journal about.
Meditation is one form of silencing the mind. There are different types of meditation, guided and non-guided. If you haven’t tried meditation before a short guided meditation may be best for you.
Like mindfulness, meditation takes practice to get used to. It can be hard to stay
Mindfulness is a way to relax and distress, it’s a way to be present and enjoy the now. It takes time to develop mindfulness skills. Yet, when you do you can reap many benefits both in your home and work life. This article ‘Art of Mindfulness‘, shares additional benefits of mindfulness and some simple techniques.
Body scan meditation
Body scan meditation is a mindfulness practice that involves focusing your attention on different parts of your body, from your toes to the top of your head. As you focus on each body part, you become more aware of any sensations, tension, or discomfort you may be feeling. This can help you release tension and relax your body. To try body scan meditation, find a quiet and comfortable place to lie down or sit. Close your eyes and take a few deep breaths. Then, slowly scan your body from your toes to the top of your head, paying attention to each body part as you go. If you notice any tension or discomfort, take a deep breath and release it as you exhale. Repeat this process for 10-15 minutes.
Each morning we are born again. What we do today is what matters most.Buddha
Additional Mindfulness Activities
- enjoy the sunrise and sunset
- observe the clouds
- listen to music, dance to the beat
- draw or colour a picture
- eat deliberately, enjoy your food, be aware of taste and texture
Throughout the day in all areas of your life engage in different mindfulness methods. Be present. Don’t let your future steal your present, for today matters the most. Discover more mindfulness methods in this article on 24 mindfulness activities.