Day#8 | Mindfulness for Work-Life Balance

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The Mindfulness impacts the Life/Work environment endlessly. It enables us to achieve our pure potential, effortlessly:

• by increasing our abilities to FOCUS on our chosen goals / tasks in hands.

• by improving our Emotional Quotient i.e. increase of Emotional Intelligence

• by Reducing Conflicts resulting in reducing burnouts at workplace or in life

• by shifting our attitude for helpfulness as we see/notice things, situations, people without bias or judgement hence better relationships and collaborative, collective working

• by improving Self-Confidence to Communicate effectively and clearly while Listening attentively.

• by projecting better Physical and Mental Presence in all situations, places, always

• by increasing our attention span, impacting the quality of work/life and enabling us to dissolve anger, stress and anxiety triggers, as and when it appears

Step 1: Start by stepping out of the “auto-pilot” mode and to bring awareness to what you are doing, thinking, and feeling (sensing) at this very moment.

• Try to PAUSE all work/movements and take a comfortable posture. Notice the thoughts that come up and acknowledge your feelings. Smile

• Let them pass. Attune yourself to who you are and where you are, in the current environment.

Step 2: Bring your awareness to the breathing for a minute.

Step 3: “Falling Leaves from a Tree” Exercise

(1) Close your eyes or rest them gently on a fixed spot in the room.

(2) Visualize yourself sitting beside a flourishing tree in a garden, mild flowing stream with leaves floating above, on the canopy of the tree. Pause 10 seconds.

(3) For the next few minutes, take each thought that enters your mind and place it on a falling leaf… let it float by.  Do this with each thought – pleasurable, painful, or neutral.  Even if you have joyous or enthusiastic thoughts, place them on a leaf and let them fly by.

(4) If your thoughts momentarily stop, visualize that, no air, everything trying to stop, but in-vain, next moment it fall again, continue to watch the fall.  Sooner or later, your thoughts will start up again.  Pause 10 seconds.

(5) Allow the steam of leaves to flow at its own pace.  Don’t try to speed it up and rush your thoughts along.  You’re not trying to rush the leaves along or “get rid” of your thoughts.  You are allowing them to fall and go at their own pace.

(6) If your mind says “This is dumb,” “I’m bored,” or “I’m not doing this right” place those thoughts on leaves, too, and let them pass.  Pause 10 seconds.

(7) If a leaf gets stuck, allow it to hang around until it’s ready to float by.  If the thought appears again, watch it pass by another time.  Pause 10 seconds.

(8) If a difficult or painful feeling arises, simply acknowledge it.  Say to yourself, “I notice myself having a feeling of boredom/impatience/frustration.”  Place those thoughts on leaves and allow them a free fall.

(9) From time to time, your thoughts may hook you and distract you from being fully present in this exercise. This is normal.  As soon as you realize that you have become sidetracked, gently bring your attention back to the visualization exercise.

Let’s DO IT NOW | Take a PAUSE from reading and Practice it now.

BE MINDFUL | Keep your Attention & Awareness on

Be Patient and Kind with yourself if you found yourself mentally/emotionally struggling to remain fully present and mindful.  This is natural. Your mindfulness has achieved greater depths. 

The Creative Visualization Exercise is practiced to redefine any difficulties that you may have encountered during your lifetime . This mindful visualization exercise as an opportunity to dissolve it cognitively for personal growth and professional success.

The undivided Focus on the visualization process and timely recognition and release of internal and external (anchors) distractions as they arise help us to not only save crucial life energy (in mental, emotional, physical forms), but also help us to manage time and resources effectively.

In this way, mindfulness helps increase effectiveness, empathy, energetic employee-engagement hence decrease anxiety, stress, fear, confusion therefore fewer mistakes.

Mindfulness even enhance creativity, confidence and collective/collaborative working (coordinated team-working) continuously. This in-turn improves performance and productivity, positive passion and professionalism in Project Planing and Process Progression/Projections.

BE HONEST | BE HELPFUL | BE HUMBLE | BE HUMANE | BE YOU | BE

Write down your Reflections / your Observations for nurturing your self-confidence and revisit important points again

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Thanks for your time and energy. Be Happy & Abundant Always! | Enjoy your Mindfulness. You are just amazing :) Trust Me!

Gopi Krishan Bali :)