Mindfulness is now backed up by hard science.
Hard science now backs up that spending time meditating daily, or mindfulness, increases grey matter in the brain thereby increasing memory, a sense of self, empathy, and lowering levels stress. Just 30 minutes daily will allow the benefits of meditation to be reaped so we gathered some tips to help you add meditation to your daily routine.
- Begin the day with positivity by not reaching for your phone as soon as you wake up to scroll through missed emails or social media. The first 30 minutes after waking up our minds are the most creative and focused. The missed items can begin a snowball effect of anxiety or a worst case scenario drama in your mind. Starting your day with anxiety and worst case drama is not being mindful. Instead, wait 30-60 minutes past waking up to check your phone for missed social media.
- Find 30 minutes that will work for you; ditch the idea that in order to meditate you will need a yoga mat with Enya playing in the background. All you need is 30 minutes to close your eyes, slow your breathing, and declutter your mind. Simply put, meditation is mentally preparing you for the day ahead. If you commute to work via public transit, you can use that time to meditate.
- An easy way for an employer to add meditation time is to give one minute before a meeting and one minute after a meeting for employees to slow their breathing and gather their thoughts. Employers will quickly realize these two minutes set aside will relieve stress for their team and unite the team on a clear direction for the next task at hand.
- Set a clear schedule for yourself to avoid multitasking. When you multitask, you are really only applying a small amount of yourself to one task, but not enough to complete it. Channel your energy into one thing at a time as this will produce better quality results.
- Take time during the day to center yourself. Become aware of your surroundings by focusing on each of your senses. What can you smell when you close your eyes? What can you hear? Taking even five minutes to focus on simple things will make you a better listener and allow your thoughts to gather correctly.
- Set aside consistent time that will work for your schedule and do not be afraid to start small. Even if your initial commitment can only be five or ten minutes long, that consistent dedication to your mindfulness is a dedication to growth for your mind; you will appreciate the long term benefits. As time continues, you can work your way up to 15, 20, even 30 minutes. Do what fits best for your real life.
- Daily exercise is a must for any prospective entrepreneur or business leader. Exercise gives your body endorphins and drastically reduces levels of stress hormones in the body.
- How do you prepare your mind before going to sleep? Do you watch your TV, computer or phone screen? Or do you read a book? Reading brings you into the present moment as it will not interrupt your body’s sleep patterns; bright screens fool your body that sunlight is present so it wants to start the day, not end it.
Using these eight simple steps will help you add meditation into your daily routine and allow you to reap the benefits of lowering stress by being mindful.
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Much Success!
Have an outstanding day!!
Sara