Obtendo meu self-knowledge para trabalhar
Obtendo meu self-knowledge para trabalhar
Blog Article
Finally, mindfulness seems to increase concentration and focus. Research looking specifically at mindfulness in the workplace is relatively new. But there’s good reason to think it makes employees more satisfied and less stressed. A 2014 study of employees at the Dow Chemical Company, for instance, showed that mindfulness training increased vigor, lowered stress, and gave employees a greater sense of resiliency. Preliminary studies suggest that a program in mindfulness also can increase productivity and reduce the number of sick days.
Even if we’ve missed several planned sessions and start to think, “I’m not cut out for this.” Or we try it and think, “I’m not good at meditating.” Those are just thoughts. We can notice them, let them go, and get back to being kind to our mind.
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Mindfulness also involves acceptance, meaning that we pay attention to our thoughts and feelings without judging them—without believing, for instance, that there’s a “right” or “wrong” way to think or feel in a given moment.
Teachers trained in mindfulness also show lower blood pressure, less negative emotion and symptoms of depression, less distress and urgency, greater compassion and empathy, and more effective teaching.
A 2015 study looked at people who score high on a mindfulness awareness test, and found that they had a healthier cardiovascular risk profile than people with lower scores. One small pilot program also found that mindfulness training helped decrease depression.
Soften your gaze and lower your eyes, not focused on anything in particular. You may also close your eyes, if that’s more comfortable.
If it’s appropriate, you can approach human resource or training departments to see if they have any interest in sponsoring workshops or providing a quiet place where people can go to practice mindfulness.
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People might associate meditation with sitting in silence and stopping all of our thoughts and feelings to become calm. But that’s not really how the mind works, and neither does meditation. Rather than trying to stop our thoughts, we practice letting thoughts come and go.
To start, aim for three meditation sessions per week, and increase that number over time. As you begin to notice its effects in your life, you’ll look for any opportunity to meditate!
Pelo one begins a meditation practice and can sit like a monk for hours right away. And even if they could, that’s not the goal. The entire reason for meditation is learning to work with your mind in your normal life. And practice is how we do it.
Some people find listening to music while meditating helpful. Indeed, some music, especially slow or instrumental music, can invoke a quiet, relaxed state that’s conducive to meditation. Just make sure to choose music that won’t distract you.
Tips for increasing focus and guided meditation awareness and decreasing stress at work. By Rasmus Hougaard, Jacqueline Carter