So, you are looking to improve your life by being more aware or want to reduce your stress levels or anxiety. No matter the reason, chances are you do not know where to start. However, do not fret as this simple and brief read will discuss some of the best ways of developing mindfulness into a daily habit at work.
1. Start When It is Easy
Most individuals gain an interest in mindfulness when they want to deal with hard situations such as stress. The problem is that if it's your first time, it will be similar to trying to win a match that you have never played before. Avoid making it harder for yourself and begin with pleasant moments. This ensures that when challenging moments arise, you will be in a better position to deal with them.
2. Pay Attention to a Task You Do on the Regular
An excellent way to begin is by picking one or two tasks that you do on the regular like reading a book, riding the bus to school, etc., and get into the habit of paying attention to what you are doing. Your mind might wander, but do not stress out. Simply go back to focus mode. With time, mindfulness will become second nature.
3. Breathe Whenever Possible
Breathing is a vital technique when you want to be aware as we do it due to necessity. It's an excellent way to bring your awareness back and so, take about 4 breaths and focus on them to become calm and more mindful.
4. Remember the 4 Ts
These are transitions, teatime, toilet & telephone. Every time you're moving from one activity to the next, taking coffee or tea, taking a bathroom, or checking your phone will help you get into the next start with a relatively fresh mind and one that is ready to get into it.
5. Approach Activities with Curiosity
If you are not certain on how to respond to a situation or a feeling frustrated in non-helpful ways, then consider being curious about what's happening. It is almost impossible to be interested in something and angry at the same time. Being curious will not just help you get out of a stressful situation, but help you gain more clarity allowing you to make an informed decision.
6. Ground Yourself Physically
If you don't gain mindfulness by simply taking a few breathes, then sit down and try to feel the chair's contact with your body. Both your hands on the armrest and try to feel how hard, cool or warm the surface is. These kinds of actions are surprisingly effective when it comes to gaining awareness.