Mindfulness - techniques to increase productivity

Mindfulness (mindfulness) let's talk about what it is and some mindfulness meditation exercises to increase your concentration and productivity.

Certainly, you may have already had difficulty concentrating on a task or focusing your attention during work, it is likely that this has happened due to stimuli around you such as: noises, people talking, phone ringing, a cell phone vibrating, and so on.


But what does Mindfulness have to do with it?

Mindfulness is an ability, which can be developed, to focus attention on the present experience, without losing focus with thoughts and thoughts about the past or future.



Without Buddhism, mindfulness means keeping correct information in mind.

Mindfulness is a quality that every human being already possesses, it's not something you need to invoke, you just need to learn how to access it.

Although mindfulness is innate, it can be cultivated through proven techniques, absolutely sitting, walking, standing, and moving meditation (it is also possible to lie down, but it usually leads to sleep); small breaks that we insert into everyday life; and mix the practice of meditation with other activities, such as yoga or sports.

Mindfulness meditation gives us a break in our lives, where we can suspend judgment and unleash our natural curiosity about the workings of the mind, approaching our experience with care and kindness - for ourselves and for others.


What is mindfulness for?

Mindfulness, has its origins in Buddhism, however, I believe that all philosophies of life/religions have some kind of prayer or meditation technique that helps to shift your thoughts away from the usual concerns of life to an appreciation of the moment and a broader perspective.

Mindfulness improves well-being.

Increasing your capacity for mindfulness supports many attitudes that contribute to a pleasurable life.

By focusing on the here and now, many people who practice mindfulness find that they are less likely to get involved in worries about the future or regret the past. They are less concerned with the demands of success and self-esteem.

Mindfulness improves physical health.

Scientists have found that mindfulness techniques improve physical health in many ways. Mindfulness can: help relieve stress, treat heart disease, lower blood pressure, reduce chronic pain, improve sleep, and alleviate gastrointestinal difficulties.

Mindfulness improves mental health.

In recent years, psychotherapists have turned to mindfulness meditation as an important element in treating a variety of problems, including: depression, substance abuse, eating disorders, couple conflicts, anxiety disorders, and obsessive-compulsive disorder.


How does mindfulness work?

Some experts believe that mindfulness works, in part, by helping people to accept their experiences—including painful emotions—rather than reacting to them with aversion and avoidance. It has become increasingly common for mindfulness meditation to be combined with psychotherapy, especially cognitive-behavioral therapy.

How to do mindfulness meditation

Here are some mindfulness techniques to increase your productivity.

Here's a quick mindfulness practice, something that can be done for a minute, perhaps to settle down and find yourself in a moment of relaxation. This quick mindfulness practice can be done at work or at home as it is a quick thing to get you back into focus. If you have injuries or other physical difficulties, you can modify them to suit your situation.


Mindfulness Exercises

Take your place. Wherever you are sitting - a chair, a meditation cushion, a garden bench - find a place that provides you with a stable, solid seat.

If you are on a pillow on the floor, cross your legs comfortably in front of you. (If you already do some sort of sitting yoga posture, go ahead.) If you're in a chair, it's a good idea to have the bottoms of your feet sitting on the floor.

straighten but don't stiffen – the upper body. The spine has a natural curvature. Leave. The head and shoulders can rest comfortably on top of the vertebrae.

Place your arms parallel to your upper body. Then let your hands drop to your legs. With your arms at your sides, your hands will land in the right place. Too far ahead will make you think. Too far away, you will be rigid.

Lower your chin a little and let your gaze drop gently down. You can let your eyelids lower. If you feel the need, you can close them completely, but it is not necessary to close your eyes when meditating. You can simply let what appears before your eyes be there without focusing on it. Pay attention to your breathing.

Keep it that way for a few moments. When your posture is established, feel your breath. Some versions of the practice put more emphasis on exhaling, and for inhaling you simply leave a space/time, your attention will move away from the breath and wander to other places. When you see this – in a few seconds, a minute, five minutes – turn your attention to your breathing. Don't worry about judging yourself or becoming obsessed with the content of your thoughts. Come back. You leave, you come back.

To view. After a minute of meditation, adjust your intention for the next activity. Finish with three slow breaths.


Now get up and get on with your day. And if the next step on your agenda is to practice this mindfulness exercise, paying attention to your breath or body sensations, you've started off on the right foot – hands and arms and all. Congratulations.


I hope it made your day a little better.
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Love, @rafaeleff15