Day#7 | Mindfulness at Workplace for Success
Be Mindful to Achieve 100xPotential in Life & Work
Section 1: KNOWING
Mindfulness as an inward and outward awareness of yourself, others and your surroundings. A growing research data indicates that mindfulness provides a number of physical, psychological, and even performance benefits.
It is found that Mindfulness Based Stress Reduction (MBSR) interventions was effective at increasing holistic well-being, reducing work stress, and increasing job satisfaction in the workplace, based on self-reports from professionals/executives.
It is found that Mindful employees are more engaged, productive, and effective. Studies are ongoing to explore the positive impact of mindfulness on a wide range of workplace outcomes, including creativity, innovation, teamwork, learning, reactions to change, productivity / turnover, and overall performance.
Mindfulness can decrease stress, increase mental and physical health and cognitive functioning, and improve performance and well-being.
Section 2: LEARNING (by Doing)
In first Six Days we’ve practiced mindfulness in controlled environment. We did all practices either sitting in a closed, silent room or in a peaceful space with almost no or little disturbances.
Today we’ll PRACTICE WALKING EXERCISE to ensure that we are now able to practice mindfulness while moving (inside and outside controlled environment) and maintain the same level of awareness and attention, as we did earlier.
MINDFUL WALKING EXERCISE
Now we know that the core process that can be influenced by mindfulness practice is our ability to observe our thoughts, emotions, and sensations without reacting to fix them, hide them, or solve them. This awareness creates mental space for making mindful choice between reactions, actions and responses which can help develop coping skills and positive behavioral change.
Walking Exercise improves your overall well-being by boosting your mood, decreasing stress, and exercising your body. It's a great low-impact exercise that many people can perform easily. Follow the steps to Practice Mindful Walking
Choose a foot to start with. Pick it up, move it up through space, and gently place it on the ground, feeling the sensations of each part of this process from heel to toe.
Take the Next Step. Slow and steady. Notice each sensation, each pressure points, each movement while constantly being aware of your attention.
Start Walking, at slow pace, inside the room. Walk with intention - To Be Mindful - each and every moment
Let yourself notice. Focus your attention on walking process.
Feel your surroundings. Feel each sensations, every step.
Notice when thoughts take over. Bring them back to the task.
Continue till you feel merged with the task. Alert, Attentive, Aware but only walking. Not Thinking..Just Walking
After few minutes, if your are able to stay attentive, slowly move outside the room. Continue the Practice for few minutes.
Keep your eyes / ears / all senses in open awareness and use the experience of walking as the focal point.
Be aware of your breath, your senses, your action simultaneously. When your mind drifts from walking and breathing, gently guide your thoughts back
Use the sounds and feelings of your steps and breathing to refocus your attention. If there are noises or the distractions you can't block out, simply acknowledge the sounds, then shift your attention back to your steps and your breathing.
KINHIN ZEN walking meditation is a walking practice that is practiced in combination with zazen or seated meditation in the Japanese zen tradition, referred to simply as kinhin. During kinhin, practitioners usually walk around a room clockwise between their periods of zazen.
Section 3: UNDERSTANDING
The Mantra of 100xSuccess in life and at workplace is to be wholly present - completely engaged with what you are doing. Your 100% availability - Head, Heart, Hands in alignment with ‘Self in the here and now will multiply your efficiency exponentially.
With mindfulness you Realize and Release your true POTENTIAL and and instead of calling it to work for sustaining life, you realize it is your playful moment. You subtly start working at 100xPotential.
100xLife (Abundant Life) is nothing but ability to Micro Experience of such abundant Micro Moments - moment by moment :) AHha!!
Quote of the Day:
“The most precious gift we can offer others is our presence. When mindfulness embraces those we love, they will bloom like flowers.” – Thich Nhat Hanh
SHIFT FROM GREATER TO GREATNESS | BE A GIVER | BE YOU| BE
IMPORTANT:
Time to Write down your Reflections / Observations for clarity.
If you can complete these First Six Tasks - the 6 Steps shared so far, successfully, you can do anything in life/work, if you divide that task into simple, smaller steps.
Enjoying the Joy of Practicing Mindfulness?. SHARE IT with others.
Thanks for your PRECIOUS time and Joyful Presence
Be Happy & Abundant Always | Enjoy Your WORK
Gopi Krishan Bali :)