We can all get so caught up in the hubbub of our fast-paced, inner-city, working lives that it’s easy to forget the importance of taking a moment to find our own inner peace. Mindfulness is an amazing technique that can be incorporated intentionally into your everyday, especially in your workspace, to improve physical and mental wellbeing.
Mindful in May is an online fundraising campaign led by Dr. Elise Bialylew that aims to promote education and the practice of mindfulness. In the spirit of such a meditative month, we’ve brought together some great tips from all the mobile apps, gym classes, courses, books and northside hipsters out there to boost your mindfulness practice and mind hack your way to tranquillity.
So, what is mindfulness?
The word ‘mindfulness’ tends to be synonymous with meditation (which is often disregarded as time-consuming and tedious). In fact, mindfulness is often defined as being intentionally aware and present in a moment, an action or a space and not being overwhelmed or reactive to what is happening around us.
Let’s give it a try. Did you know that on average, a person will take between 17,280 and 23,040 breaths per day? Just this simple fact should bring your awareness to your own breath. Now, every time you breathe in, think “in” and every time you breathe out (you guessed it), think “out”. Do this a few times now, just thinking of those two words.
Boom. You just did some mindful breathing. Look at you go.
Mindfulness comes in many different shapes, from the recognisable meditative stance of crossed legs and closed eyes, to running or writing or even just inserting short pauses of awareness and intention into your day. Integrating mindfulness into your routine looks different for everyone, but here’s some tips to calm those unavoidable busy moments that come part and parcel with working on bettering the planet.
Go for a walk
While mindfulness is often thought of as an exclusively stationary experience, going for a walk can be a great way to practice mindfulness. As you walk through changing environments you can practice an awareness of your surroundings as well as an awareness of your movements and the way all your muscles are working together to get you from A to B.
Next time you’re on the way to grab your morning coffee, or heading to the train in the afternoon, pop in your headphones and try this 15-minute walking meditation:
Remind yourself to stop
With encroaching deadlines and back-to-back meetings, it’s easy to forget to cultivate some calm. Instead of getting to the end of the day and kicking yourself for not giving your brain a bit of R&R, one of the easiest ways to shock yourself out of work-mode is by setting yourself a reminder.
To avoid disturbing those around you, put your reminder (or alarm) on vibrate and take 2 (or more) minutes to just focus on your breath. Here are some breath exercises you can try:
Breath for Calm
Inhale for 4s - Exhale for 6s
Breath for Clarity
Inhale for 4s - Exhale for 4s
Breath for Relaxation
Inhale for 4s - Hold for 7s - Exhale for 8s
Breath for Stress Release
Exhale for 4s - Hold for 4s - Inhale for 4s - Hold for 4s
Really drink that coffee
Hands up if you’re guilty of mindlessly scrolling while drinking your latte or snacking on your sandwich at lunch? (For those who can’t see me, my hand is up in the air).
Technology is one of the biggest obstacles standing between us and living in the moment - some studies suggest that people mindlessly scroll social media for three hours a day. Just think about how much money we spend on coffees we aren’t even aware are brewed and frothed to our idea of perfection.
So next time you pop in to Get On The Coffees, leave your phone in your drawer and really drink your coffee. Notice the warmth, the different tastes, the texture of the milk and even the weight of the cup in your hand. The whole experience will generally only cost you about five minutes of your time (and about $4) and is proven to boost focus, productivity and energy with consistent practice!
A Mindful Outlook (pun intended)
Are there days when the ping of another email triggers shockwaves of dread? With our ever-growing reliance on technology and the convenience of 24/7 accessibility, the expectation to always be “logged on” is having some serious effects on our wellbeing. A study found that “email stress” led to higher blood pressure and an increase in the stress hormone, cortisol, in our bodies.
So, before you send off your “as per my last email”, take three deep breaths, pop a “kind” in front of the “regards”, and vow only to check your emails at certain times of the day. Boundaries are the brain’s best friend.
If you’re keen to read more about the benefits of mindfulness both at the workplace and at home, check out some of these apps to start building your mindfulness routine:
· Smiling Mind - available on Google Play & Apple Store
· Headspace - available on Google Play & Apple Store
· Stop Breathe & Think - available on Google Play & Apple Store
Abby Iverson
Community Manager