Set up a mindful life
A mindful life is a perfect antidote to all the “doing” in our modern world. There’s so much rushing around and ticking off to-do lists that we forget to just “be” and that’s where mindfulness comes in.
Practicing mindfulness is about being present in your life: thinking about what you’re doing and noticing how you’re feeling. It’s also enhanced by meditation, whether you’ve mastered the art, are a beginner, and using guided meditation and everything in-between – the research is there to support the benefits of a quiet, present, in the moment mind. The aim of mindfulness is to live intentionally. It’s a big goal, so it is helpful to break it into smaller steps. Mindfulness is a great foundation to build on for reduced stress, better sleep, and a happier life.
Take small steps to live mindfully by trying these actions this week.
Decide on one mindfulness trigger
Some people are reminded to practice mindfulness in the shower, others at lunchtime – find whatever it is that will remind you to stop, breathe, and soak in the moment. Do this at least once each day.
Leave space in your calendar
Rather than rushing from one thing to another, try leaving even one block of white space in your day. This is your time to clear your mind, and maybe even do nothing at all.
Transition between the different parts of your life
When you’re leaving work, leave it behind and focus your mind on home life. When you’re taking some time to yourself, leave home issues behind and enjoy your time alone.
Mindfulness is a simple, yet challenging discipline of noticing what you are doing when you are doing it and becoming master, rather than slave, to the impulses of your mind.
5 tips for using mindfulness to calm your day
1. Tune in to the breath
It may sound like an irritating cliché, but there is scientific rationale for this advice. The breath is not only a powerful indicator of one’s state of mind but also a helpful modulator.
During a busy day, take a few moments to consciously tune in to the breath. Feel three breaths move in and out of the body. Then slow down the exhalation which helps to trigger the relaxation response.
Extending the breath in this way sends a message to the parasympathetic nervous system (the system that opposes the stress response) to calm down the body.
2. Use your surroundings as a circuit breaker
Take moments in the day to disconnect from the flurry of to-do lists and stressful thoughts and direct your attention externally by tuning in to your senses.
Listen to the sounds in the room, feel your body in space, see the space you are in, notice the temperature and smells.
By tuning in to your senses, just for a few moments, you give your mind a micro break from the stress of thinking.
3. Use technology with awareness
Sitting at a computer all day? Bring awareness to your posture and breath.
It has been noted that email apnea, the temporary suspension of breathing while doing email, means we are inadvertently creating stress in the body.
When we breathe irregularly, the body becomes acidic through the retention of excess carbon dioxide. This acidity may contribute to stress-related diseases.
Check-in with your body and breath whilst working at the computer to ensure you are getting sufficient oxygen.
4. Simplify your to do list
Bring attention to the top three priorities of your day. Break your work time into smaller blocks for higher levels of efficiency, and take short breaks between blocks. (see the Pomodoro Technique for further details).
5. Use your lunch as a mindful practice
Rather than eating whilst working on the computer, or missing out on lunch altogether, use your lunch as a way of practicing mindfulness.
This means, noticing you are eating as you are eating, intentionally tasting your food, and bringing awareness to the act of chewing. This will give your mind an opportunity to rest from the whirlwind of the day, allowing space for mind and body rejuvenation
So how to flick the switch from ‘on’ to ‘off’ after work?
1. Know your stressors
So you’re aware that work is stressing you out, but can you pin point the exact elements of working life that trigger the most stress?
The American Psychological Association (APA) lists top stressors as follows: low salaries, excessive workloads, work that isn’t engaging or challenging, lack of social support and conflicting demands, among others.
The APA suggests keeping a journal for a week or two to note down which situations stress you out and how you respond to each of these.
“Record your thoughts, feelings and information about the environment, including the people and circumstances involved, the physical setting and how you reacted,” the APA advises.
“Did you raise your voice? Get a snack from the vending machine? Go for a walk? Taking notes can help you find patterns.”
2. Learn not to define yourself by your work
You may be a wonderful and dedicated fitness instructor, cop, writer, marketing executive or nurse, but no doubt you’re also someone’s partner, mother, uncle, son or mate. You might also be a runner, a guitar player a footy club team member!
We can all do things besides our work and be fulfilled, writes Leo Babauta in Zen Habits. “Once you discover this you’ll free yourself to find a life outside of work.
3. Periods of unavailability
Natalie Skinner from the University of South Australia writes that a study in the journal PLOS ONE recommended that one strategy for preventing work from spilling over into leisure time is to establish periods of unavailability.
This means set times of the day whereby you don’t respond to correspondence or calls, and work on a task uninterrupted.
Skinner suggests that if you work in an office, your organisation might be open to establishing periods of uninterrupted time for employees. Try suggesting this to your boss!
I know from my own experience as a freelance writer that I work best when I turn my email off from 9am-1pm each day. I then respond to emails and voicemail messages after lunch.
It’s hard to do, and I don’t always pull it off, but the results are great!
Do this to switch-off
- Schedule time to exercise right after work, and make this a priority
- Ensure you’re getting a good night’s sleep and not turning into in to a screen of any kind (phone, lap top, telly) at least one hour before bed
- Set a fixed time of the day in which you leave work. It could be 4pm, 5pm or 6:30pm – just make sure this daily deadline is set in stone