By Moris Beracha.-
Throughout the day, human beings can feel different emotions. In just a
few hours you can go from full happiness to the deepest sadness leading
to health problem if you do not know how to manage them.
Many
of us get stressed at work, and ironically the work overload prevents
many from being able to tackle the problem because of lack of time.
The
expert in stress management, Elizabeth Scott, proposes simple
mindfulness exercises to be done at home or work and are, at the same
time, an extraordinarily powerful method to help improve our capacity
for relaxation, concentration and our productivity.
- Exercise 1: One minute of mindfulness
This
is a very easy exercise that can be practiced at any time of the day.
The goal is to focus all your attention on your breathing for one
minute. Leave your eyes open, breathe with your belly instead of your
chest and try to breathe through your nose and out through your mouth.
Focus on the sound and rhythm of breathing. Prepare your mind to wander
(because it will) and you will have to strive to shift your attention to
the objective each time this happens. You can perform this exercise as
many times as you want as it helps you restore your mind, achieve
clarity and peace.
- Exercise 2: Conscious observation
To
perform this exercise correctly, it is necessary to choose an object.
It can be any everyday item: a cup of coffee, a pen, a notebook or any
other. Now let it completely absorb all your attention. Just watch it.
Being aware of what you are observing gives you a feeling of “being
awake.” Observe how the mind frees itself of thoughts and focuses on the
present moment. It is something subtle but powerful.
- Exercise 3: Count up to 10
This
exercise is just a simple variation of exercise 1. In this case instead
of focusing on breathing, close your eyes and focus on slowly counting
to 10. If you lose concentration in any case, you must start with the
number one.
With these 3 simple mindfulness exercises, stress will not take over your body and much less your mind.
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