21 Mindfulness at work

It's no wonder that during the workday we feel stressed, loaded with pressure and multitasking

This professional pace is exhausting and does not allow us to enjoy what we do as we did when we started our first job

working in that position or trade

The best companies in the world such as Apple or Google give workshops on mindfulness to their employees

because they recognize how it positively affects their performance

Sometimes it is preferable to do fewer tasks well done than too many anyway

That's why it's very important to be present and paying attention also when we are at work

I'm going to give you a few tips to make your working day more pleasant

and be more aware of how much you work

The first one is that when you get to your work place you take 5 minutes to visualize the day, to organize yourself so you don't feel overwhelmed and against the clock

Perform a series of 5 deep breaths

After the deep breaths, recreate in your mind an overview of everything you have to do for the day, once you have located all your work for the day get on with it

Take advantage of your lunch or break time to have a snack or a drink with mindfulness

Remember to chew, swallow, interact with your food in a mindful way

The perfect moment to disconnect and enjoy the sensations, flavors, textures, texture and temperature, you know how to put into practice everything you have been working on during this Mindfulness course

Concentrate only on one task and if a new one arrives, prioritize, paying attention only to one task

of them, the most important one

Put all your attention on what you are doing and avoid distractions, forget the social networks, WhatsApp messages from groups of friends, notifications and so on

There will be time to connect virtually outside at work

I also recommend you to set an alarm for small brakes or breaks, for example every hour, change your posture, stretch and take 5 deep breaths

And of course, once you get out of work leave everything that has happened after closing the office door

Don't take the mental noise of work to other areas of your life, visualize a great PAUSE

in your head and totally change the chip

Now it's time to rest, unwind, relax and any issues that come up can wait

You need to recover from the day's work so that the next day you can go full of positive energy with very good attitude

And now let's go with the little meditation that will help you to position yourself in the present

Sit with your back straight, your feet on the floor, aligned and without forcing

Close your eyes and start breathing with me

Gently take the air through your nose and let it out little by little, without haste, harmoniously

relax your whole body, feel it free, light, without tension in any of your muscles

When you breathe, visualize yourself as a flower opening, slowly receiving the sunlight

and collects its energy

When you expel the air through your nose visualize yourself like a flower that closes, little by little your petals embrace each other and you feel comforted

Accompany this breath imagining how you are a flower that slowly opens and closes its petals

moving now your chest

When you inhale open your chest and bring your shoulders back

When you exhale curve your back bringing your shoulders forward, closing yourself like that flower you visualize

Breathe at your own pace letting your petals gently open and close

Mobilize your spine and back muscles by arching forward and backward

You can help yourself by putting your arms in a cross, bending your elbows at a 90-degree angle with your elbows

hands upward

When you exhale bring your hands in front of your head touching palm to palm

When you inhale open your chest and let your arms be open on both sides of your head

You are filling yourself with energy as you gently open and close like a flower, in a delicate way

Pay attention to how this movement makes you feel

Relax and concentrate on accompanying this dance with your breathing

Slowly bring your hands back to your knees and steady your back

Slowly open your eyes

What do you think about this exercise? You can do it in the morning or before going to work to recharge your vital energy, feel more relaxed and free of tensions

Don't forget to stay present in your next journey, breathe and be aware of each task you carry out

to accomplish

See you soon, happy present moment