In the United States, recent reports have indicated that the menace of stress is rising and it is affecting more workers. While it is difficult to avoid stress entirely, everyone should make efforts to overcome stress because its consequences are not good.
People contending with stress experience health conditions such as high blood pressure, heart diseases, obesity, diabetes, etc. it is also the cause of emotional and psychological issues. Stress is usually accompanied by worry, insecurity, and the individual will end up living an unhealthy and unfulfilled life. There are however some useful solutions that can be used to overcome stress.
Mindfulness meditation has been proven to be effective against stress. The following suggestions will help you adopt mindfulness meditation as an effective way to cope with stress in the workplace.
Adopt a pattern that allows you to meditate regularly
Meditation should be approached from the perspective of living in the present. Forgetting all worries and the past events, while focusing on your rhythmic breath promotes your attention to meditation. This is the principle of the mindful meditation
Gaining control of your mind to focus on only the positive is one of the benefits of mindfulness meditation. To get started you need to find a place where you can sit quietly for a few minutes. Close your eyes and listen to your breath. Feel the air on your skin as it passes through your nose. Count your breaths from one to five silently in your mind. Counting should be repeated while maintaining the position.
You should continue counting even when you experience a distraction. Regain your focus and continue counting. After few minutes, your mind will attain a slow, calm state.
Mindfulness meditation can be enhanced by placing a figurine of Buddha in your meditation room or area. The Buddha figurine is known to inspire inner peace and strength. It will help you achieve the meditation state and the accompanying feelings. The use of meditation figurines is to help you attain a higher level of peace, relaxation, and serenity.
The essence of mindful breathing
One of the best ideas from mindful meditation is that you can practice mindful breathing anywhere and at any time of the day. All you need to do is to take three to five mindful breaths and then continue with your tasks. Mindful breathing simply means your concentration is on your breathing while your mind is free from other thoughts. It helps you remain calm when faced with disturbing situations by slowing down your mind to prevent agitation.
Frequently engage in mindful walking
Walking is another great time to meditate. You can take out some time while walking to practice mindful walking. Following the same principles as mindful breathing, focus your concentration on your steps without heading in any particular direction then slow down your pace. By slowing down, you compel your mind to become calm.
Benefiting from deep listening
A total focus on what people are saying without letting your mind wander is your goal in this exercise. By practicing deep listening, you can improve your communication and relationships with people who will appreciate your interest in listening to what they are saying. Deep listening is also regarded as a form of respect, and it helps to promote healing and internal transformation.