To use Mindfulness methods supporting to self knowledge
The awareness skills at work will help you focus on going case. Results and efficiency can be improved when the mind does not wander in the past, in the future, or in other tasks. With the help of mindfulness methods it is also easier to return to the task after an interruption or disturbance . Mindfulness allows you to accept new ways of thinking and attitudes, as well it helps communication with other people. Also, relaxation during leisure time is easier, and ability to be present and concentrate for and with friends and hobbies grows.
Mindfulness and living in now-time helps us better concentrate just now ongoing and cope with the difficult thoughts and feelings that cause us stress and anxiety in everyday life. With regular practice of mindfulness exercises decrease influence of negative past experiences and fears of future. It is possible to better life’s challenges in a clear-minded and calm way. Mindfulness practises enables to be fully present to focus on positive emotions that increase compassion and understanding in ourselves and others.
A Five Minute Meditation
This meditation practice helps to come to now-time and concentrate to now on going issue.
Sit down, close your eyes, and focus on something like your breath, an image, a word, or sound (music or nature sounds) and simply allow your mind to drift, returning to your focus when you need to. This is good practise for every meeting. After this exercise it is easier for each participant to be in the meeting.This training needs no earlier knowledge about meditation and so it is easy to everybody.
This exercise can be done standing up or sitting down, and pretty much anywhere at any time. All you have to do is be still and focus on your breath for just one minute.
Start by breathing in and out slowly. Breathe in through your nose and out through your mouth, letting your breath flow. Let go of your thoughts for a minute. Let go of things you have to do later today later. Simply let yourself be still for one minute. Only watch your breath, focusing your senses and then watch how breathe goes its way in and out of your mouth.
If you enjoyed one minute of this mind-calming exercise, why not try two or three?
This exercise is simple but incredibly powerful. It is designed to connect us with the beauty of the natural environment, something that is easily missed when we are rushing from place to place or from task to another. Choose an object from within your environment and focus on watching it for a minute or two. This could be a beautiful item, flower or an insect, or even the clouds on the sky.
Don’t do anything except notice the thing you are looking at. Simply relax into a harmony for as long as your concentration allows. Look at it as if you are seeing it for the first time. Visually explore every aspect of its formation. Allow yourself to be consumed by its presence.
If you do this is as a group, you can share feelings after the exercise.
This exercise is designed to wake up awareness and appreciation of simple daily tasks and the results they achieve.
Think of something that happens every day for example the moment , when you come to your work desk and open your computer to start work. Note every movement you do and take a moment to appreciate the hands that enable this process and the brain that make you understand how to use the computer.
Choose a thing that comes to your mind just today. Instead of going through your daily motions on autopilot, take occasional moments to stop and cultivate purposeful awareness of what you are doing and what it brings your life.
This exercise is designed to open your ears to sound in a non-judgmental way. When we listen mindfully, we achieve a neutral, present awareness that lets us hear sound without preconception.
It is good to select a music you have never heard before. Close your eyes and put on your headphones. Try do this so, that you don´t know genre, title or artist name before it has begun playing. Ignore any labels in your mind and neutrally allow yourself to go to the journey of sound for the duration of the song. Allow yourself to explore every aspect of track. Even if the music isn’t to your liking at first, let go of your dislike and give your awareness full permission. You can move or dance, if it helps you to go to the music or if you feel so.
The idea is to just listen, to become fully inside to the music without preconception or judgment of the genre, artist, lyrics or instrumentation.
You can use here also other sounds for example nature sounds, traffic, circus etc. Important is to concentration to the sounds and voices.