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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.
One kind of meditation technique that’s good for beginners is a body scan meditation, which helps us check in with our bodies by mentally scanning each part.
In other words, avoid clothing that feels tight or restrictive, or that’s going to make you too hot or not keep you warm enough. Loose layers are a good option.
Instead, try this: When you wake up, spend two minutes in your bed simply noticing your breath. As thoughts about the day pop into your mind, let them go and return to your breath.
Pair meditation with another daily activity, such as a 1-minute meditation as you wait for your morning coffee or tea to cool, or as you sit in the carpool lane.
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Once you finish this practice and get ready to start working, mindfulness relaxing sounds can help increase your effectiveness. Two skills define a mindful mind: focus
Indeed, the science behind mindfulness meditation has often suffered from poor research designs and small effect sizes, as 15 psychologists and neuroscientists found after reviewing hundreds of mindfulness studies. Their paper, published in October by Perspectives on Psychological Science
Not bad for a few minutes of sitting in silence, right? And it just gets better from here. Read on to learn more about meditation and how to start meditating yourself.
. More explicitly, focus is the ability to concentrate on what you’re doing in the moment, while awareness is the ability to recognize and release unnecessary distractions as they arise. Understand that mindfulness is not just a sedentary practice; mindfulness is about developing a sharp, clear mind. And mindfulness in action is a great alternative to the illusory practice of multitasking.
JM: Here in the San Francisco Bay area, we’re seeing growing interest. Initially, that was among tech and social media companies. Google has been a pioneer in providing mindfulness practice training for its employees. In fact, an engineer at Google first instituted a mindfulness training 528 hz program there, which has now become the Search Inside Yourself harmony Leadership Institute, offering mindfulness training for companies around the world.
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Awareness gave them more choice in how to respond, instead of becoming swept up in escalating negative emotion.
Mindfulness training for families may lead to less-stressed parents who pay more attention to their kids.