Too often we can feel as though we’re rushing from pillar to post, struggling to meet various work commitments and deadlines. It’s important to take time out from the relentless go, go, go. Even with a very limited amount of time you can create space to bring yourself back into balance, managing your stress and gaining some much-needed perspective.
Too much of our time is spent reliving the past or worrying about the future. Focus on being in the present moment.
Our stress increases if we feel a work situation is out of our control. Make a mental note of the aspects you think you can control and focus on them, letting go of those aspects you can’t.
When energy lags, our productivity drops and stress increases. Break each hour of your day down into 50 minutes’ work + 10 minute break / 45 minutes’ work + 15 minute break. Use the breaks to stretch, take a walk, do some breathing exercises.
Unnecessary distractions and interruptions increase our stress. Think about simplifying your work area into a non-distraction workspace and limiting the amount of information on view.
When you have less than a 5-minute journey:
- Take five long, slow, deep, diaphragmatic breaths, lengthening and deepening the exhale. Imagine you are exhaling stress and inhaling energy.
- Spend a moment in contemplation and immerse yourself in a memory of a time when you felt most happy and relaxed.
- Stand-up and stretch.
When you have a 10-minute commute:
- Walk briskly or climb the stairs instead of taking the escalator.
- Do a few stretches in your seat, to loosen up tight muscles.
- List five things that are positive or amusing about a tense meeting or situation that you have just come out of.
When you’re doing a longer commute of 15–20+ minutes:
- Practise 15 minutes’ seated meditation, focusing on the body breathing itself.
- Play a piece of music you enjoy.
- Write down your anxieties and contemplate them for a while, until you’re no longer feeling stressed about them and are bored of them.
When things all feel too much:
If you feel close to a panic – take four conscious breaths; not too deep. Draw the air in through your nose; feel your stomach muscles gently engage. Be comfortable – don’t strain. Exhale slowly through your nose (or mouth if necessary). Keep the mind concentrated on the breath.Chair Yoga Poses
1) Grounding- (George Watts)
- (George Watts)
- (George Watts)
- (George Watts)
- (George Watts)
- (George Watts)
Chair Yoga poses and images devised by George Watts.
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