New York- The idea of meditation can be frightening. Newcomers can imagine awkwardly sitting in silence while The breath is deep And clean all thoughts from their mind. The prospect of trying these methods at work can feel embarrassing.
But there are ways to bring short, invisible sessions on a working day if you want See if meditation can help you deal with complex customers or Reduce anxiety In preparation for the presentation. AND Experienced practices Let's say there is no correct or wrong way to do this.
” Meditation Pretty simple, in fact. I think that there is Stigma around him, that you should be in complete silence, and you should have any room, or you are chanting, or some serious breath, ”said Michelle Beyer, a coach with a healing coach who owns the Brooklyn women's gym Alpha Life Life Life AND Fitness. “You can make one minute of meditation to feel great. No one even recognizes that you are doing them. ”
Although there are various methods of meditation, many traditions encourage focus on breathing to help calm the mind. When thoughts appear, imagine that let them go. Practitioners say that meditation before or at work Helps them to maintain focusSit and reduce stress.
“There is a calm that I definitely lack when I forgot to do it within a few days,” said Brianna Hili, who meditates 10 minutes a day before starting work as an assistant director for strategic initiatives and data solutions in the data in University of NaropaCollege in Boulder, Colorado, that is, Inspired by Buddhist principlesThe field “I can always say the difference in my behavior.”
If you feel that you insisted on time, try to install meditation sessions during breaksThe field according to Beyer, you can install a timer and focus on your breath, sitting at the table, in the toilet, inside the car or outside.
Here are a few simple mini-medical things that you can try at work.
Passengers might think about starting work a little early and take a pause in their cars or a quiet place to unpack the exit from the door to the destination, said Katherine belt, a meditation teacher and the author of the book “Frone with yourself”. If you have only a minute or two, this is still enough time to try Remati instructions for quick discharge.
According to her, close your eyes and make a long, slow, deep breath to fill the tummy and light air. Keep your breath for a second, and then slowly exhale, as if you were blowing a candle. “You will immediately feel a shift, and you will again feel like a man,” said belt.
By repeating this process, consider the possibility of establishing a positive intention or purpose for the day. Instead of focusing on the list of things, think about how you want to behave in relation to others, she said. Some examples of intent: “Today I will be productive, but I also go to a good listener” or “I want to positively configure,” she said.
Visualization is another technique used by experienced meditating. Imagine that you succeed in the tasks that you will encounter that day. If there is the upcoming deadline, assume that you will finish the task 10 minutes earlier. Jumping with joy. According to Remati, get specific as a director -director and imagine the colors in the room or a feeling of wind on your face.
During the day, “you can raise this image at any time when you need it to reorient,” she said.
You can also use visualization to rethink your point of view on colleagues or customers. The Remati technique recommends putting it in practice before the meeting may seem unusual: imagine white light above the doorway of the conference -made, which strangles people who are coming with brightness. Remati says this can help you introduce them in the best light. “You can even put any pink bubble around people,” she added.
Another short meditation, which can be done almost anywhere, includes deep breathing and mental scanning of your body for sensations, a technique, popularized in the United States with a practicing doctor John Kabatzinnna. Depending on your location and comfort level, you can keep your eyes open or closed.
Inhale through your nose and go through your mouth. Start from your feet and go your way, noticing which areas of the area with pain, shy, tingling, warmth or other sensations. Think about relaxing the muscles of any places where there is tension.
“You deliberately scan your body,” Beyer said. “Do you think about how your legs feel on your shoes? How do your ankles feel? The knees, hips, ribs, shoulders, neck, head, and by the time you know this, you registered with each part of your body. ”
Another restrained technique of meditation is breathing deeply and connects your index finger to the thumb to form a circle. You can do this if you feel an increase in stress. “Tell me when I collect my finger and thumb, I can be peaceful and unreasonable,” said belt.
If you are at the meeting and begin to feel offended or deprived, you can do it under the table, and no one will know, she added. Remati does this herself if she notices that she becomes condemning or short temperature. “You just make a finger and finger, take a beautiful deep breath, ground, and then return to the meeting and feeling positively,” she said.
One of the favorite methods of Beyer is best done when there are not many people nearby. Truck drivers can do this in traffic. You inhale, and then, when you breathe, you sing your lips closed, she said.
“This will immediately demolish the level of stress in the body and even in the mind,” Beyer said. “When you inhale and focus on the buzzing, then your brain is focused on this, and not on“ what ”or about the problems that love to take possession when we feel stress.”
If you feel shy because you humming in a quiet office, you can go outside or go to a more noisy place.
According to Beyer, the technique of releasing the shoulder and jaws can also help relax the bodies of passengers or drivers of the train or get stuck in motion. To get started, inhale through the nose and exhale through the mouth. Repeat this, and then on the third exhale, roll back your shoulders back. According to Beyer, inhale the fourth time, and then in the next exhale relax in your tongue and jaws. Finally, inhale again, give your attention to your hands and just let them hang it hard, she said. Then inhale and go out for the sixth time.
Another technique recommended by Remati Speaking mantras Or statements that are positive statements or slogans that you repeat to yourself. You can write them down and tell them in your head or aloud, breathing deeply, see you or at any time during the day.
You can say some phrases: “I am calm.” A deep breath. “I'm sure”. A deep breath. “I'm ready for success,” Remati suggested. “I'm talking about my truth. I am patient. I'm here for the highest good. “
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