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“The Power of Wellbeing in Your Workspace,” suggests incorporating small, brief meditation sessions into one’s daily routine.
They don’t need to be as time-consuming as traditional meditation, like Zen meditation, which can take months or even years of practice,” she advises TPLinkFI.com Make It. “These small acts require much less time and don’t require being seated in complete stillness.
Follow these simple steps, either in your daily routine or whenever you feel stressed, and experience some of the benefits of meditation from anywhere.
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A calm mind doesn’t have to be a distant dream. Here are 5 simple techniques from a doctor to achieve a more peaceful and focused state:
1. “Focus on the present moment”. Mindfulness meditation is a great tool to quiet the mind, letting go of negative thoughts, and glide smoothly into a peaceful state.
Breathe deeply. Your body craves oxygen, so take slow, deep breaths in through your nose and out through your mouth. Slow, deep breaths can help calm your mind and body, and some studies suggest it even lowers blood pressure and heart rate.
Try Journaling. Write down your thoughts, worries, and concerns to release them from your mind and clear your mental slate. Take a few moments each day to reflect on your thoughts, prioritize your tasks, and plan for the next day.
Physical activity is a natural mood booster. Regular exercise stimulates the brain and releases endorphins, which give you a natural high that elevates your mood. It’s a key part of achieving a calm mind.
“Rest when tired, seek rest if weary”. Getting enough sleep is crucial. The brain consolidates memories and processes information while we sleep, so aim to get 7-9 hours of sleep per night to feel rested and refreshed.
1. Deep breathing exercises
Breathe in deeply, focusing on expanding your diaphragm rather than your chest. Place one hand on your belly and the other on your chest, feeling your stomach move outward as you inhale.
“You’ll find that doing this a few times calms the stress response down right away,” Sternberg says.
Sternberg suggests practicing a 4-7-8 breathing exercise: breathe in for four seconds, pause for seven seconds, and then breathe out for eight seconds.
2. Focus on something specifically
Sternberg emphasizes that attention is another key element of micro-meditation.
Just looking out the window can calm you down and take you out of your worried thoughts, just like watching the sun cast its warm glow on the leaves in the trees.
Pay attention to things around you. Note down five things you see, four things you touch, three things you hear, two things you smell, and one thing you taste.
Spend quality time outdoors.
Take a stroll through your neighborhood park or any nearby natural area. “Taking a few deep breaths, walking slowly, and doing so can trigger the relaxation response.”
“These are the molecules released by plants shortly before or immediately after rain, and when the air is humid, Sternberg points out, ‘these molecules themselves are calming.’
Even if you’re nowhere near a forest, paying close attention to your surroundings in a walking meditation, especially in nature, can transport you away from worrying about your troubles.
4. Practice gratitude
There’s a Choctaw tradition that involves beginning each day by “acknowledging and appreciating each of the four cardinal directions, including the sky above and the ground beneath our feet,” Sternberg explains. The purpose of this practice is to cultivate “gratitude for the beauty and bounty of the natural world, as well as for our personal relationships and the people we care about.”
Feeling thankful for what you have and the gifts of nature can shift your mindset to one of caring and empathy.
Being in a compassionate state triggers the release of dopamine and endorphins, which are chemicals that make us feel good.
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Savor a warm cup of tea.
Stenberg notes that this experience may not be perceived as meditation, however, but it indeed can be. An age-old Japanese tea ceremony includes expressing gratitude to those in attendance, as well as appreciation for every aspect of the ritual, even the teapot and the cup.
“When you immerse yourself in this simple task, focusing on every step as you slowly pour the tea and then take a sip, you’ll be surprised at how it becomes a tranquil self-reflection. Take a moment to “appreciate the warmth of the cup in your hands,” she recommends.
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Negotiating Your Salary: A Successful Guide
Identify Your Worth: Determine your market value by researching salaries for your position and industry. Utilize online resources, such as Payscale or Glassdoor, to find the average salary for someone in your role. Keep in mind, your target salary should be realistic and align with your qualifications and experience.
Know Your Value: Make a list of your qualifications, skills, and achievements. Present your strengths in a clear and concise manner, focusing on how they will benefit the employer. Tailor your pitch to the specific job and company.
Create a Asking Range: Based on your research, create a salary range that you feel comfortable with. Typically, this range is between 10% and 20% above the average salary for the position.
Focus on Benefits, Not Just Salary: When negotiating, consider asking for additional benefits, such as extra vacation days, professional development opportunities, or a more flexible work schedule.
Timing is Everything: Consider the timing of your ask. Requesting a raise during your performance review or at the end of the year may be more effective than during other times. Be prepared to explain why you deserve a raise, and be confident in your ask.
Rehearse Your Pitch: Practice your negotiation skills, including your opening statement, responding to objections, and closing the conversation. Consider speaking with a friend or mentor for feedback.
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