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Finally, mindfulness seems to increase concentration and focus. Research looking specifically at mindfulness in the workplace is relatively new. But there’s good reason to think it makes employees more satisfied and less stressed. A 2014 study of employees at the Dow Chemical Company, for instance, showed that mindfulness training increased vigor, lowered stress, and gave employees a greater sense of resiliency. Preliminary studies suggest that a program in mindfulness also can increase productivity and reduce the number of sick days.
Mindful breathing, a common component of many forms of meditation that involves bringing attention to the physical sensations of the breath as it flows in and out.
We’ll be fidgety. As soon as we attempt to sit still, during meditation or any other time, it’s almost as if we can’t help but scratch an itch, stretch our neck, or cross and uncross our legs.
Mindfulness can help combat bias: Even a brief mindfulness training can reduce our implicit biases and the biased language we use. One way this works, researchers have found, is by attenuating the cognitive biases that contribute to prejudice.
Se você dividir a lar usando amigos ou familiares, Têm a possibilidade de ser difícil dar um local silencioso onde possa se concentrar na meditação. Fale com as vizinhos utilizando quem mora e pergunte a eles se estãeste dispostos a ficarem quietos em este tempo em que for meditar.
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Tune into your body’s physical sensations, from the water hitting your skin in the shower to the way your body rests in your office chair.
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When trying out these exercises, remember that different types of mindfulness practices have different benefits. It might take some experimentation to find the practice that’s right for you.
Mindful working means applying focus and awareness to everything you do from the moment you enter the office. Focus on the task at hand and recognize and release internal and external distractions as they arise. In this way, mindfulness helps increase effectiveness, decrease mistakes, and even enhance creativity.
Because they’re experts on how the mind works, they offer friendly motivation and practical advice beginners typically need, like tips for using what we learn during meditation in real life.
A short meditation can be five minutes or less. If we feel like that’s not enough, a 10-minute meditation is great for beginners. Once we have a consistent practice, we can slowly increase our time.