In the winter months you have reached the right place if you look for a more calm and relaxed mindset, a way to reduce work stress and boost work performance and well-being. Chances are you will speed through your day and miss the opportunity to get to the next thing on your agenda if you are like most salaried people. Nonetheless, you get a big payout from daily micro-consciousness activities I call micro-chillers. You become more responsible for your mind, rather than sorry for it. The beginning is to learn to raise awareness today. There is always time to refresh your mind without leaving your work station for three to five minutes of micro self-care. Such quick workouts will improve the health, wellbeing and efficiency of your workforce right on your desk. Here is how you can apply your awareness:
Sit down with your eyes open or shut for one minute at a comfortable spot. Focus on all the different sounds you hear around you, and see how many you can identify: the heating / air conditioning unit, a ticking clock, the click of a keyboard, voices in the background, your own gurgling stomach, traffic outside your office, a siren, an airplane overhead or someone using a leaf blower. After a minute, go inside and see how much calmer, confident and clear-minded you feel, rather than trying to remember the sounds. What is the reason? Because in this moment you are absolutely.
Close your eyes at your desk 3 to 5 minutes and focus on any thoughts that run through your mind. Only think about how you could find your hand defect — with interest, not judgment. Go inside and watch for your body sensations after completing the exercise. You may be looser, slower in heartbeat and more breathable in your muscles. Don’t be surprised if you get aha moments that will motivate you to get to work and respond more effectively to harsh stresses.
In the chair you are in, you can charge your yoga batteries directly on your desk, as long as it has a back. On your right knee, put your left hand over. On the back of the chair, put your right arm. Lightly spread with open or closed legs. Note what is going on inside and the stretch. Put your body back in its middle after 60 seconds. Then the stretch will be reversed. Only put your left knee in your right hand. On the back of the chair, put your left arm. Extend slightly with open or closed eyes again. Take care of the stretch and see what is going on inside. Put your body back into the middle after 60 seconds. You can repeat the cycle if you wish to continue.
Identify a lie or unhappiness that has arisen frequently or has stuck with you lately. Install yourself and welcome you and sit with you in a detached way just as much as you could provide a bedside company for a sick friend instead of avoiding or denying it as so many busy people do. Get as compassionate as possible to learn this part of you. Don’t try to patch it, or get rid of it. Just be as conscious as you can and find out what you can know about your thinking. Each time a sensation of mind or body takes you away, bring the feeling back with gentleness. You can find after a few minutes that the awkward feeling is not as intense as before.
Close your eyes and breathe in and out and concentrate on every respiration and respiration. From the beginning of an inhalation, follow the breath until the whole process, where the lungs are total back to empty areas. Start again, then. Usually thoughts emerge when you continue with this cycle for 5 minutes. Perhaps you would wonder if you’re doing the right workout, think about an unfinished project, or wonder if all of your to – do list is worth a while. Allow something that comes with openness. Any time your mind wanders away and gets caught in a chain of thinking, just step out of the stream of thought and gently come back to your breathing sensation. Slowly open the eyelids after five minutes and take the colors and textures. So stretch your consciousness and feel how connected you are and how calm, clear-minded and recharged you are to get back to work.
The pendulum exercise refers to the normal change between feelings of well-being and tension in your nervous system. See a place in your body where you experience stress with your eyes closed. It may appear painful, agonizing, or restrictive. Then turn your attention to a place where you feel less stress or no stress. Focus your body on the absence of stress: steady heart rhythm, relaxed jaw, or calming muscles. Remain focused and note 10 seconds of sensation. Show the feeling that extends for another 10 seconds to other parts of your body. Now return to the place where you were depressed initially. Focus on the feeling of change if it has changed. Continue to move your attention back and forth between the rest of your body and pain. If you pass, note how stress has reduced and taste the reduction so that the stress will spread to others. If during your busy, sometimes stressful workday you get unpleasant body feelings, get used to hanging to parts of your body where you feel good and spend time there in order to make up for the unpleasantness.
Your inherent capacity for overcoming reactivity is abused by a task called resourcing. Anything that allows you to feel better, relax or relaxation is a tool. An internal resource, such as skill, character or capacity, is a good thing inside. An external resource is a loved one, location, memory or pet outside you. Refinancing places the brakes on your response to flight and moves you into your response to rest and digest. One move forward is to consider a positive reminder, friend, and location, pet or spiritual guide that helps or nurtures you. Or an ability or attribute within which you esteem yourself. Get the tool up for several minutes as vividly as you can. Then turn your attention to the good or calming feelings inside. Concentrate another minute or two on these sensations. Enjoy the feeling of relaxation and remember how long the breathing and heart rate slow down and the loosening of your muscles.
A final Word
When you get distracted or upset at work or when things do not turn out as you expect, you become used to taking your consciousness to the current moment. These micro chillers suppress your negative reactions immediately following regular practice and give you space for calmness, clarification, trust and compassion for yourself and others in your workplace. Your personality, health and career capacity are affected by the links between job stress and personal well-being.