New York (AP) – Meditation ideas are intimidating. A beginner might imagine sitting silently and uncomfortable Deep breathing And rub every thought from their hearts. It may be embarrassing to try these techniques at work.
However, if you wish, there is a way to bring a short, inconspicuous session on work days See if meditation can help you Do you deal with rewarding customers? Reduces anxiety Preparing for a presentation. and Experienced practitioners Say there is no right or wrong way to do that.
” meditation In fact, it’s very easy. “We’ve got a lot of effort to be able to get into the world,” said Michelle Beyel, wellness coach who owns the life and fitness of Brooklyn women’s Alana. No one will know that you are doing them. ”
There are a variety of meditation techniques, but many traditions encourage focusing on breathing to calm the mind. Imagine letting go of ideas come to mind. Practitioners say they are meditating before or at work Helps to maintain focussit still to reduce stress.
“We’ve been working hard to get into the workforce for 10 minutes a day,” said Brianna Healy, who meditates for 10 minutes a day before starting work as assistant director of strategic initiatives and data solutions at Naropa University, a university in Boulder, Colorado. Inspired by Buddhist principles. “You can always communicate the difference in attitude.”
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If you feel you’re pushing time, try fit a meditation session For a break. You can set a timer and focus on breathing when you’re sitting at a desk, in the toilet, in the car or outside, Beyer said.
Here is a simple minimeditation to try out your work.
Pre-work pause
Commuters can consider getting to work a little earlier, pausing in a car or quiet place, and leaving the door to move to their destination, said Katherine Rematty, a meditation teacher and author of “BeFriend Yourself.” If you only have 1-2 minutes, it’s enough time to try Remati’s instructions for a quick reset.
She said, closing her eyes and taking long, slow, deep breaths to fill her stomach and lungs with air. Hold your breath, then breathe slowly, like you’re blowing a candle away. “You’ll feel a shift soon, and you’ll feel like a human again,” Lemati said.
Consider repeating the process and setting positive intentions or goals for the day. Instead of focusing on your to-do list, think about how you behave towards others, she said. Some examples of intent are, “I’m going to be productive today, but I’ll go to a good listener too” or “I want to have a positive attitude.”
Imagine your bliss
Visualization is another technique used by meditators. Imagine yourself by successfully completing the challenges you encounter that day. If there is a future deadline, imagine finishing the task 10 minutes earlier. Jump for joy. Get it specifically like a film director and imagine the colour of the room and the sense of wind in your face, Lemati said.
Throughout the day, she said, “You can bring up that image whenever you need it to focus.”
Visualizations can also be used to reconstruct perspectives about colleagues and clients. Remati recommends practice before meetings look quirky. Lemati says it may help you imagine them in a better light. “You can even put some kind of pink bubble around people,” she added.
Body Scan
If you feel like you’re pushing time, try taking your meditation session with a break. You can set a timer to concentrate on your breathing while sitting at a desk, in the toilet, in the car, or outside. This is a simple minimeditation to try out your work.
Another short meditation that can be done almost anywhere involves deep mentally scanning the body for the sake of the senses, a technique popularized in the United States by mindfulness practitioner John Kabato Zinn. You can open and close your eyes depending on your location and level of comfort.
Inhale through your nose and come out of your mouth. Starting with your feet, you will notice areas with pain, tightness, tingling, warmth, or other sensations. Think about relaxing the muscles in the spot where you are tense.
“You’re intentionally scanning your body,” Bayer said. “You’re thinking, how do your feet feel in your shoes? How do your ankles feel? You’ve checked in on your knees, hips, ribs, shoulders, neck, head and by the time you know that, you’ve checked in every part of your body.”
Fingers and thumbs
Another careful meditation technique is to breathe deeply and form a circle with the fingers of the pointer in place to the thumb. If you feel your stress levels are rising, you can do this. “Tell me, whenever I put my fingers and thumbs together, I can be peaceful and open-minded,” Lemati said.
If you are in a meeting and start to resent or exclude, you can do it under the table and no one will know, she added. Remati does this herself if she finds that she is judged or tempered. “You just put your fingers and thumbs up, take a nice deep breath, get in touch with the ground, and feel positive back to the meeting,” she said.
Inhale and hum out
If you feel like you’re pushing time, try taking your meditation session with a break. You can set a timer to concentrate on your breathing while sitting at a desk, in the toilet, in the car, or outside. This is a simple minimeditation to try out your work.
One of Beyer’s favorite techniques is great when there are not many people nearby. Truck drivers can do that in traffic. You inhale, then she said as you hum your lips closed and hummed.
“Immediately I’ll reduce the stress levels in my body and even my mind,” Bayer said. “When you’re sucked in and focused on humming, your brain is focused on it. It’s not a worry that you like to take over when you’re feeling stressed. ”
If you feel self-conscious about humming in a quiet office, you can go outside or head to a noisy place.
Shoulder and jaw release
If you feel like you’re pushing time, try taking your meditation session with a break. You can set a timer to concentrate on your breathing while sitting at a desk, in the toilet, in the car, or outside. This is a simple minimeditation to try out your work.
Shoulder and jaw release technology may help train passengers and drivers relax and get caught in traffic, Beyer said. To start, inhale through your nose and exhale through your mouth. Repeat this, then roll your shoulders backwards as you exhale for the third time. Beyer said he inhale for the fourth time and then relax his tongue and chin as he exhale. Finally, she said, sucking it in again, turning her attention to your hands, simply letting them droop heavy. Then, they come in and out for the sixth time.
Mantra and Affirmation
Another technique that Remati encourages Say the mantra Or affirmatives that are positive statements or slogans. You can write them down and say in your head or loudly, breathing deeper before a meeting or at any point throughout the day.
A few phrases you might say: “I’m calm.” A deep breath. “I’m confident.” Take a deep breath. “I’m ready for success,” Lemati proposed. “I tell my truth. I am patient. I am here for the best profit of all.”
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