JOIN ME, BEV JAMES, ON A 30 DAY MINDFULNESS CHALLENGE
...people taking part! If you haven't already you can start your 30 day mindfulness challenge TODAY!
Ideas for mindfulness
- Choose a colour and decide to notice that colour as you ago about your day, every time you notice the colour stop and acknowledge it.
- Take a walk or run without listening to your headphones plugged in and remain mindful of the sounds around you and your surroundings.
- Take a drive and use this time to focus on everything around you without focusing on speaking on your phone on bluetooth or listening to music.
- Take a break from your desk and make a cup of tea/coffee and use the time to remain focused on the process of making your drink.
- Sit in your garden, balcony or by the window with a hot drink and observe the sky/clouds/greenery/stars for 5 minutes.
- Take an item to work that makes you feel calm or relaxed e.g: a photo, plant, crystals and place it on your desk
- Sensory overload in the office (phones, keyboards, etc.). Scan the office for something to look at that's calming- plant in a pot, picture on the wall. Take a few moments to focus on its beauty, colour rhythm and return to your work with more focus
- Bring a little mindfulness to your computer. Make a practice of entering your password mindfully, instead of stabbing the keyboard or getting frustrated when it doesn't work, maybe you could change your password to something that calms you like 'iammindful'
- When you are completing a task, bring your attention back to the present moment when you feel your mind is drifting off.
- Mood surfing- observe your mood and observe it without getting caught up in thoughts about it, you can keep a track of your moods with the app 'moodnotes'.
- Have a mindful commute on the train/bus – instead of getting lost in your book or phone observe the people around you or the scenery that you pass on your journey.
- After a meeting, spend a few moments in silence instead of automatically reaching for your phone or computer.
- Observe your feelings when reading certain emails and track the impact the email has had on your emotions.
- When queuing up in a shop resist from checking your mobile phone, instead observe your surroundings or have a conversation with the people around you
- Tune in to sounds and activities around you without passing judgement for a few moments
- Turn off your email notifications and mobile phone when focusing on a certain task to avoid being distracted by multi-tasking
- Eat your lunch without looking at your phone, checking your emails or doing work – instead stay focused on the act of eating.
- Watch a film without looking at your mobile phone, checking emails or social media updates and stay focused on the movie.
- Take deep breaths for five minutes before making important decisions
- Have a time-out. Instead of chaining yourself to your desk, set a timer and take a 5 minute break every 120 minutes to maybe go for a walk, stretch or make a drink to gain perspective.
- Find an alternative space to eat your lunch instead of at your desk so that you can enjoy temporarily being in a different environment.
- Listen: remain mindful in meetings by listening and remaining fully present when people are speaking.
- Keep track of your daily accomplishments; write 3 of your daily achievements down each day and acknowledge them with a podium moment.
- Put a reminder to pop up on your outlook that asks 'What mental state am I in?' at 3 points of the day so you can be aware of your state.
- Put a reminder to pop up on your phone or outlook that asks: 'On a scale of 1 to 10, how present am I right now?'
- Wake up and set an intention for the day, is your intention to be productive? To connect with others? To not let others moods impact yours?
- Set up mindfulness "triggers". Take a conscious breath when you walk through a door or before you sit down to a meeting.
- If you drive to work sit in the car for a bit before going into the office and use this time to do a quick meditation or take some deep breaths.
- Go for a walk on your lunch break and leave your phone at your desk.
- Pause at your desk for 30 seconds before diving straight into work.
- Set yourself boundaries not to check work emails/messages after a certain time each day to avoid working late into the night.
- Wind down before bed without checking your phone or computer and spend the last 10 minutes before going to bed doing a meditation, you could use the headspace app
- Practice an attitude of gratitude, reflect on 3 things you are grateful for at the end of each day.
- Look for and recognize the good in other employees/colleagues each day
- Focus your attention on your body, are you feeling tension in certain areas or is your posture out of place? Take a moment to ask yourself how you can relax. This exercise can help you to regroup and gain mind and body awareness.
- Give yourself transition time. When you're at work, stay focused on work and when you leave work to go home stay focused on your activities at home.
- Smile! Start your day by smiling for 30 seconds and notice how it makes you feel.
- Take a deep breath when answering the phone and stay focused on the person on the other end of the line and what they are saying rather than multi-tasking.
- Practice compassion when it comes to challenging people instead of being reactive to their moods.
- Break out of your routine. Sometimes we can fall into routines that can keep us running on autopilot. Try eating something different for breakfast, driving or commuting to work on a different route or trying a new activity. Spicing things up with something new can bring you back into the present moment.
- Go to lunch with your colleagues and have a light hearted discussion to shift your mood, focus on your conversation and listen to what they are saying.
- Try the STOP sign technique when responding to emails...
S = Stop (do nothing)
T = take a breath (or five breaths or breathe until you're more relaxed)
O = Observe (What are you feeling and thinking? Is this someone you have reacted to in the past? Is there a pattern of reacting that you can begin to understand better?)
P = Proceed (when you feel calm again, now you can respond if you need to)
- While email and phone are essentials, try to have an old fashioned phone call instead of emailing or schedule in some face to face meetings with people so you can have a real life facetime meeting.
- Before reaching for your afternoon snack check in by asking yourself whether you are stress eating or you're really hungry. This can help you to remain more mindful of your eating habits. Is your 3pm binge hunger or really just a trigger to take a quick walk to de-stress?
- Wake up and stop. First thing in the morning, spend time sitting with yourself in silence and focus your attention on your breath. Meditate for five minutes to bring your body and mind into alignment. Collect yourself before you head out the door. This can give you the energy to step into the person you truly want to be.
- Reflect on your day and let it go. Taking baggage to bed with you is a surefire way to have a restless sleep. As your day concludes, spend a few mindful moments reviewing the day without judgment. Release whatever happened and file away the lessons learned. Doing so can help you to sleep more peacefully, knowing that the new day ahead is another opportunity for you to live your greatest good.
- Try a new class of any description eg Yoga, Tai chi, Pilates
- Create a journal and clear your mind every evening before going to bed or first thing waking up try writing whatever is on your mind without overthinking it so you can start or end your day with a clear head.
- Create a 'mindful playlist' of music that makes you feel pumped, relaxed or inspired and listen to it on the way to work or at the gym and observe how it transforms your mood.
- Avoid reading a newspaper or watching the news for 2-days and see if it makes a difference to your mood.
- Have a rejuvenating bath to wind down after work.
- Seek to find a fragrance that makes you feel relaxed or calms you e.g. rose, lemongrass, lavender
- Have a 'mindful drink' something relaxing such as a fresh mint tea or green tea that makes you feel calm.
© 2015 Bev James. www.bevjames.com. All rights reserved.
Author, Entrepreneur, Mentor & Speaker, CEO of The Coaching Academy