Taking Time Out For a Time In
Stressed out? Probably. It is a reality that most of us face. Stress, sometimes called the silent killer, has been blamed for all kinds of illnesses and disease: high blood pressure, depression, insomnia, anxiety to name a few. Some people say financial concerns cause stress. Others say their stress comes from a family situation. The source of stress is different for each of us, but the effects of stress are what we might have in common.
Many people find their jobs are the primary cause of stress. Deadlines that seem impossible to meet. Lunch on the run. Too many emails. Didn’t get the account. Kids need you at home and you are also needed at work. Disagreements with your coworker. Phone ringing nonstop.
How can you deal with stress at work when you can’t get out to go for a hike, meditate, or take a real break?
Here are some easy ways to de-stress while on the job:
START YOUR DAY WITH AN INTENTION
When I arrive in my office I often set an intention to for the day. Sometimes it is to be efficient, sometimes to be kind, and sometimes to be mindful of my thoughts or to pay attention to my body. I’ve heard that some people post their intention on a post-it note stuck to their computer to remind them during the day. When I bring my attention to my intention, my awareness is anchored again and again to what really matters to me.
STAY IN THE PRESENT MOMENT
Our lives are made up of one moment following another. It is helpful to be prepared and to plan, but actions are taken in the present moment. When you notice you are focused on or worrying about the future more often than you are paying attention to the present moment, find a way to bring your attention back to the present moment – such as paying attention to your body or your breath.
PAY ATTENTION TO YOUR BODY
Once I am settled into my workday, I usually find myself in front of my computer typing away. This is when I often forget about my body. I don’t think I am alone in this. I can be sitting in a very strange position for a long time, and am unaware of it as I surf the internet or type an article. I only notice when my body begins to complain.
But there is another way – you can make body awareness an exercise. Awareness of how your body feels is the doorway to becoming present, to being in the now, because your body and its sensations are always in the present moment (unlike the mind which is usually dwelling in the past or the future).
So how can you reconnect with your body? It’s easy. First, bring your attention to your feet. Feel your feet on the floor. Then scan up your legs, noticing your weight on your chair, and the position of your arms and hands. Notice your back against the chair, or wherever it is. Straighten your spine. Relax your shoulders. Readjust your alignment. Feel which way your head rests on your neck. Feel your face, including your teeth, your eyes, your jaw, your forehead. Try to do this at least three times a day.
STOP FOR A MOMENT
When we take a break we become less reactive and the clarity we experience can make it easier to operate and make choices. You can practice present moment awareness anytime at work, at home and everywhere in between. Sometimes people call this being mindful or having present moment awareness.
Here’s a helpful acronym that can remind us to become aware of ourselves – especially when we are stressed:
“S is for “Stop.” Whatever you’re doing, take a pause for a moment.
T is “Take a Breath.” Take a slow, aware breath and feel the breath as it enters and leaves your body. This will help calm you down and return to center.
O is for “Observe.” Notice what’s happening in this present moment. What are you feeling? What’s happening in your body? Is there anything obvious that you can notice?
And P is for “Proceed.” Continue with whatever you were doing. This whole practice should take about 15 seconds,” says Diana Winston, director of mindfulness education at UCLA’s Semel Institute.
MINDFULNESS REMINDERS
So how are you going to remember to STOP? Or to put your attention on your intention? Or to be in the present moment? Or to breathe? You can set up some triggers or reminders to be mindful of these things. A mindfulness trigger is a cue that will remind you to break out of "automatic pilot" so that you can be more aware of the present moment – and to anchor a sense of spontaneity, calmness, and freedom.
Choose a specific activity and make it a mindful one. These triggers could be each time your phone rings, or, a particular part of your drive to work, when you drink a glass of water at your desk, or even walking into the restroom can. You can learn to associate those actions with becoming present, so that they act as reminders to be aware.
There are even mindfulness chimes for the compute you can download. When it chimes, you can take a moment and turn your attention to your breath, body, or intention. Or take that moment to look away from your computer screen to a more expansive view, or close your eyes for a moment. Sometimes I use the chime to remind myself to drink water, or to sit up straight.
Set up your own cues to take care of yourself. Over time these practices will help you to feel calmer, and happier. They will also help you to stay in the present moment; and not get lost with constant worry about the past or the future. This moment now is the only one you can be sure of.
HERE ARE MINDFULNESS REMINDERS I USE:
YOU HAVE A CHOICE
People often are in the habit of grabbing for the phone as soon as it rings. This reactivity can add to stress. Compulsively grabbing the phone suggests that we are not in charge of our lives. It’s subtle – we can't control when the phone rings – and this feeling of being out of control, or not having a choice can be stressful. We can change that pattern.
There is a brief instant after you hear the phone ring and before you pick it up that you can use to remind yourself that you have a choice. You can choose to pick up the phone or let it go to voice mail, or let it ring one extra time so you can take a deep breath. Taking a moment for yourself is like turning down the radio when an advertisement comes on, so you don’t have to listen to it. It is a simple way to find a moment for yourself.
IT’S YOUR CALL
Also, when you hear the phone ring, you can use the ring as a reminder to bring your awareness to your body. You can scan your body for signs of comfort or discomfort, or the ring could be the trigger to remind you bring yourself back to your intention for the day. Or try one of these: smile and take three deep breaths before reaching for the phone, or when the phone rings, send love or peace or a caring thought to the caller, especially if you don’t know who it will be. It’s YOUR call!
RING IN THE MOMENT
I have a mindfulness bell on my computer and it goes off at random intervals. I downloaded it for free. When it chimes, I stop what I am doing and turn my attention to my breath, my body, or my intention.
Sometimes I look away from my computer screen outside my window. Or, I close my eyes just for a moment. Sometimes I use it to remind myself to drink water. You can set up your own cues to take care of yourself. I reflect on my intention and go back to my work again.
ORDINARY ACTIONS
If you are somewhat healthy, you probably drink water during your day. Mindfulness is easy to practice with drinking water. It begins when you pick up the bottle or glass. I notice the way the light reflects on the water and the container. I notice how the container feels in my hand as I hold it. I notice the temperature and feel the sensation of the water as I take a sip and swallow it. This easy practice brings me right back to this moment and I become used to taking the time out. Your day, like mine, can really be filled with enjoyable ordinary actions.
TRANSITIONS
Moments of transitions can be good triggers to integrate mindfulness. For example, No matter what kind of job you do; you will likely have to walk from the car or the bus or the train to get there and to go home. When you walk down the hall at the end of your work day to head home, rather than using this time as an opportunity to worry about all the things you didn’t get done or need to do the next day, you can use the walk to practice mindfulness.
Bring your attention to your feet and legs and to the act of walking. Feel each stride, feel your feet, and one foot in front of another. If you walk outside, take in the sights and sounds and colors and activity. It is a great opportunity to transition from work life to home life too.
Over time these practices will help you to feel calmer, and happier. They will also help you to stay in the present moment; and not get lost worrying about the past or the future. This moment now is the only one you can be sure of.
Another way to reduce or prevent the buildup of stress is to Give Yourself a Deep Breath. Read more......
Written by Sarah McLean
About the author: Along with her 20 year meditation practice, Sarah McLean has explored world spiritual and cultural traditions: she's been a 2-year resident in a Zen Buddhist monastery, lived in an ashram in India, taught English to Tibetan Buddhist nuns, bicycled along the silk route through Pakistan, meditated in temples in Thailand and Japan, and trekked the golden triangle in Asia. Sarah McLean is passionate about teaching and sharing what she’s discovered about the modalities of mind/body health, self awareness and her spiritual journey. Endorsed by Deepak Chopra and featured in the New York Times, Sarah is the founding director of the Sedona Meditation Training Company, where she teaches meditation and leads meditation retreats.
Read more articles by Sarah McLean
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Sarah McLean, Sedona Meditation Training Co.
www.SedonaMeditation.com
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