Mindfulness is a blanket term that describes how aware we are of ourselves and our surroundings. It’s a crucial soft skill that many of us, sadly, overlook in the hustle and bustle of our days. Here’s a little insight on how to maintain your mindfulness when you have a busy schedule.
Freeing Up Time
Time is your most valuable asset, and even saving just a few minutes out of your week can help you squeeze in moments of inner peace and mindfulness. Look for unique ways to shave steps off of the things you do each day. One example that comes to mind is utilizing digital document editing and rotating tools to help get you through document editing tasks. When you automate repetition, you free up time and mental resources.
You can also use reminder tools that help you remember to step away from your desk for a moment to take a breath and be mindful of how you’re using your time. Today’s digital tools combined with self-reflection can help you achieve work/life balance.
Ways to Practice Mindfulness When You Only Have a Moment
No matter how you choose to free time up during your day, don’t waste those precious minutes. A few ways that you can practice mindfulness without launching into full meditation mode include:
- Breathing deeply. According to US-based Cleveland Clinic, deep breathing, or diaphragmatic breathing, can help you relax while reducing your heart rate and blood pressure. Deep breathing exercises help you combat anxiety, stress, and other issues closely associated with today’s hectic lifestyles.
- Focusing on one sense. The jury is still out on how many senses that we humans actually have; there are many, and each serves a different purpose. Give yourself permission to focus on one sense at a time. For example, if you’re eating, focus on the texture of your food instead of the taste or temperature. This can help you be more aware of the things you put into your body.
- Going outside during lunch. Instead of hopping in your car, hitting a drive-through, and bringing lunch back to your desk, pack a sandwich and spend some time outdoors during your lunch break. Time outside can improve the symptoms of depression and elevate your mood.
- Practicing mindful listening. Being mindful when you listen to other people is just as important as practicing mindfulness in your moments alone. According to the Crisis & Trauma Resource Institute, mindful listening helps you be more present and genuine in your conversations. To listen mindfully, put distractions away and redirect your thoughts when your attention is focused away from the speaker.
- Scanning your body. Even if you only have a few minutes, the Headspace blog says you have time to scan your body to see what feels good and what doesn’t. Doing a full body scan can reduce stress, keep you grounded, and even boost your capacity for self-compassion.
- Remembering to be thankful. Something as simple as being thankful for the little things in your life can help you be more mindful. Did you make it to work without delays? Did all of your employees show up? Was your coffee the right temperature? These small pieces of our daily lives are often overlooked, but when you begin to recognize all the things that are good, you’ll quickly see that there are more positives than negatives.
While being mindful does require your time and attention, it does not mean that you have to step away from your work obligations to be more in tune with yourself. Look for ways to free up time, such as using digital tools, and then use those minutes to be aware of yourself, your surroundings, and the people in your space.
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