You have an endless list of to-dos, your customers are waiting for you, your team is working slowly, and your boss just handed over your other project to you. This day is unstoppable, you really need a little time to breathe.
(Source: Jacob Ammentorp Lund / iStock / Getty Images) 1. Listen to Binaural Beats
As the yogi says, quiet your monkey's mind and entertain your brainwaves by listening to your ears while you work or rest. Binaural beats are two different tones of frequency - one to your right ear and the other to your left ear.
Two neuroscientists from Ohio found that only one binaural beat session (or song) contributes to memory, attention, stress, pain, headache and migraine.
When you listen to the different frequencies of d, your brain combines them and flattens them. For example, suppose your left ear hears a frequency of 100 Hz and the right side has a frequency of 10 Hz. Your brain will feel a 90 Hz sound, which will help you get into a state of deep meditation and concentration.
This also happens in nature. For example, when you hear frog barking or waves moving at different frequencies, your brain will coordinate the sound and calm your mind.
Listening to binaural beats is one of the simplest forms of meditation that is tied to their desks all day long. Just plug in your headphones and relax.
2. Practice Samata Meditation
Also known as "Calm Meditation," sha-mah-tah meditation can increase your concentration and help you become more productive. While everyone is focused on their work, let yourself stare at an inanimate object for two to five minutes.
Don't make any judgments about this object, but only the rise and fall of your breath. Whenever your thoughts are distracted or distracted by external noise (it will, and it doesn't matter), suck your consciousness back into your breath.
It is usually practiced with squinting -It's usually partially open - but if you're in a work surrounded by people, it's good to open your eyes completely. As long as you focus on a still life and your breathing.
3. Meditate in your car
Looking for a silent space or a "Zen" moment in your car, you are unlikely to be interrupted in any way. Come on, find an excuse why you need to run out of your car and set the timer to be meaningful to you. For a while, you won't let your colleagues know where you are, but give you enough time to calm the hearts of those monkeys.
You can explode the binaural beat (see item 1 above), focus on one eye to open your breath (see item 2 above) or just sit quietly and focus on you The rise and fall of your own breathing.
It doesn't matter if your thoughts or someone walks and distracts your attention. Just draw your consciousness back to your breath. This is a very short time for you to allow chatter and confusion outside, so you can increase your productivity and focus on the rest of the day.
"Walking is like you are kissing the earth with your feet." -Thich Nhat Hanh
4. Take a meditation walk
How do you take a meditation walk? Zen Buddhism monk Thich Nhat Hanh said that you “walk like kissing your feet with your feet.” Use the walking experience as your focus. Use this step to let go of the ideas on your to-do list and just be aware of your steps.
When you walk, concentrate on your soles and recognize the speed at which you naturally move. Do you choose to go faster or slower at this moment? Through every step you take, realize your senses at this moment. Is the ground hard or soft? How does temperature resist the skin? What object did you see? What did you smell in the air?
You can also use headphones, lis for a short meditation walk that tends to meditate music or binaural beats (see No. 1 above).
5. Use time alone
Everyone else is at a meeting or lunch time. fast! Use this short window of opportunity to connect your breath. Keep your eyes open or closedClose, but allow you to leave your to-do list as much as possible and focus on 10 or more deep inhales and exhales.
This may also be a good opportunity to close your eyes and determine your feelings now. There may be mental chatter or distraction, but remind yourself that you have allowed this short-lived moment to let those people go so that you can focus on yourself. You might even want to try a short guided meditation (as shown below, and even more about YouTUBE).
6. Hire a meditation coach for the office
So maybe it's almost impossible to find a moment alone, or you worry that if you are imprisoned on your desk, you may seem to be slacking. Instead, add it to the agenda of the next meeting. Why not let the entire office get involved, not only to make meditation more socially acceptable, but also to improve the performance of the team?
Does the boss still need some persuasiveness? Sharing this study published in the International Journal of Mental Health and Addiction, the study found that meditation employees gained more satisfaction from their work and began to enjoy more work space, thus reducing work-related Stress has improved employee performance.
What do you think?
Do you need a mental b to recover from work stress? Have you accepted the challenge of trying these technologies? What do you think is the most struggling? Which tip do you think you will try first? Or have you already taken a break at work? Do you have any tips for you to share? Please let us know in the comments below!
