谨慎和幸福在工作 - 几个呼吸如何改善您的业务.jpg

Mindfulness has been the new buzzword for the past few years and it seems to be showing up everywhere. The business world has not escaped its influence. Before you jump into mindfulness, let’s see if it is an important practice or just another fad in employee engagement.

你是其中之一吗?47% of peoplewho is on autopilot, just going through the day not aware of what you are doing from moment to moment?

Many experts would say that mindfulness and happiness at work are the missing pieces to the puzzle.

谨慎,它是什么?

当你听到令人信服的话语时,很多人可能会想到冥想。这个词可以让许多坐在莲花位置的陈规定型图像上,并在一段时间内说“ohmmmmm”。不仅是冥想的概括,而且它也是一个心灵的概括。

Mindfulnessis a way to train the mind to pay attention to changes in your internal and external worlds as they happen at the moment. It trains you to focus only on the present moment and to let thoughts pass by with time.

冥想只是一个更加谨慎的方式。

正念的workplace

有很多方法可以纳入公司的文化或雇员的一些员工。有些人比其他人更复杂,但它们都有相同的好处。

Improving mental health

Mindfulness limits the amount of rumination and worry,改善心理健康和幸福。有时雇主不理解或重视员工福祉和心理健康的影响。尽管公司可能拥有员工健康计划,但如果员工和雇主水平持续努力,他们只能工作,使他们成功。

Increasing engagement

Ellen Langer, one of the first researchers to publish research about mindfulness, states that it is the “essence of engagement”. It helps employees focus on the present, on new perspectives, and new ways of being productive. It helpsimprove engagementwith the task at hand.

In one of hermany studies关于介意,当人们对他们的观点改变他们的观点时,她发现无聊和无意义的任务变得更加接触。她使用电视视为在她的实验中的无意识的任务,但也有许多日常业务任务,也可能被认为是无意识的。

Ellen Langer breaks down howmindfulness leads to engagement,说明:

And so, mindfulness, for me, is the very simple process of actively noticing new things. When you actively notice new things that puts you in the present, makes you sensitive to context. As you’re noticing new things, it’s engaging.

Lengthening attention span

在大学大学生的一项研究中,Jha foundthat mindfulness was able to impact the attention spans of the students. While attention span is usually worse at the end of the semester than at the beginning, Jha found that after 7 hours of mindfulness training, student attention levels were stable and their accuracy on tasks improved.

开发内存

JHA还发现,两周的心态培训改善了GRE上的分数并改善了working memory。测试者能够通过限制分心来专注于现在。

寻找意义

Sharon Salzberg, a teacher of Buddhist meditation feels that mindfulness builds resilience. She believes that mindfulness through meditation can make work more meaningful by helping people view their thoughts in a different manner.

在最近的一项研究中职业意义,研究人员发现,通过提升工作经验的意义,谨慎地提高了与工作的参与。换句话说,意思,参与和介意是互连的过程。正念可以允许员工通过现在并找到替代观点来找到他们的工作中的意义。工作更有意义的时候,员工更有可能订婚。

Practicing mindfulness at work

留住礼物

在努力的核心处于留心。这意味着在每一刻都知道在你和你身边发生的事情。如果您从事工作任务,请注意您只关注该任务。当你开始有关于午餐的想法,同事,新电子邮件或任何其他随机的想法,你认识到这个想法,然后返回任务。

当有很多事情要做并在工作时考虑时,这可能是一件困难的事情,但有一些方法可以练习。尝试执行简单的任务并仅关注该任务。下次你打开门或洗手,不要只是盲目地穿过这个过程,但停止并处理你在每一刻所做的事情。想想动作,温度,纹理,以及你可能忽略的一切,因为你太忙了思考别的东西。

Finding distance

心灵可以帮助我们退回某种情况的细节,看看大局。当看看事情是如何以及它们的方式,它可以帮助我们形成一个更客观的观点。

When we are able to see it objectively and believe that all outcomes are possible, we free our minds from the past and future and are able to focus on the present moment.

Using a program

Aetna,Google,Adobe,General Mills和Target等公司都拥有所有基于谨慎的压力减少(MBSR)或其他类似程序,以帮助员工更加谨慎。Aetna发现,在员工参加后,他们只有一个会议,他们是28%less stressedand sleep improved by 20%. Better yet, each employee in the program gained 62 minutes of productivity per week, estimated to be about $3,000 per year.

尽可能地练习

Just like with any new skill, you will not master mindfulness after the first day or week. It takes practice to be able to do it effortlessly. You do not have to set aside certain times during the day to meditate or find a quiet place. You can be mindful anywhere and everywhere.

Instead of mindlessly walking to the bathroom, think about how your feet hit the ground and flex as you walk. Instead of eating quickly to get to your next task or talk with a friend, take a minute to taste every flavor of the food and feel the muscles in your mouth move as you chew. Mindfulness can be done anywhere. Just find something to bring your awareness to in the present moment.

Limiting multitasking

人们通常是多任务,因为它让他们觉得自己变得更多。在现实中,多任务实际上损害了生产率,因为它需要时间和精力来切换多个任务。188宝金博网站注意到可以帮助我们打破多任务习惯。

当您是多任务处理时,它可能会有所帮助。然后你可以看到你最富有成效的时候。您还可以组织任务,以便您正在执行所有类型的任务,而不是必须在它们之间切换。关闭电子邮件,手机或社交媒体等分心,可以帮助重点思考。在休息期间,伸展并深呼吸。

下载我们的免费工作场所幸福电子书,了解有人激起人们令人惊叹的工作。

提醒自己需要时间谨慎

Most people are not automatically mindful. It takes practice to master the skill. This means that we might need to schedule mindfulness and set reminders like alarms, notes, or pictures that wake our brains and keep us from going on autopilot for too long.

这些提醒可以帮助使用深呼吸的检查,并停止观察现在发生的事情。在所有工作需求中都可以容易地陷入困境。提醒可以帮助我们让我们在我们的思想和工作中迷路太多。

Slowing things down

Sometimes when we are going through the day we can begin to feel more and more rushed. There are so many pressures to go things faster. The rat race is real.

It may sound strange to many people, but slowing down can actually be more efficient. Being mindful, staying in the present moment, can help focus your mind, listen better, and slow down your thoughts. This can lead tohappier and more productive employees.

克服压力

研究表明,杀死它并不重要,但这是你的perception that can kill you。30,000 people were surveyed about their feelings about stress. Researchers found that people who had high levels of stress but felt that stress helped them had the lowest mortality rates. People who had high amounts of stress but believed that it was bad for them had the highest mortality rates. In a related study, the blood vessels of those who felt stress was bad constricted, while the blood vessels of those who felt stress was good stayed open.

Mindfulness can help you take notice of the changes in the body caused by stress (higher heart rate, sweat, faster breathing). You can then start to filter out the negative thoughts and let them pass through your mind as you focus on the task.

Be humble and modest

你可以通过接受你的成就和失败来练习谨慎,因为它们是羞耻或骄傲的。它是关于寻找生活中的接受。它意味着向别人开放并倾听,并在没有判断的情况下倾听他们的想法和意见。

找到验收

正念要求人们在他们来时接受所有思想和情况。它并不意味着协议,但它需要非贫旧的接受。接受情况可以促进变革和适应。接受自我会导致个人成长和自我改善。它很容易被我们自己的失败分散注意力,但介意要求我们接受思想和失败,好的或坏,我们前进到下一刻和下一个想法,因为没有办法回去或去预测未来。

创造一个明白的一天

制作你的充满了一天的一天does not have to be a complex task. It can be as simple as finding time to focus on your breathing and letting thoughts pass through you, instead of controlling you. Here is a sample schedule or a mindful day.

Morning

醒来后花了几分钟的床上只是意识到你的呼吸和胸部的运动。

Let go of any thoughts and focus on your breathing.

Afternoon

在工作时,需要10分钟才能坐下来,专注于您现在的环境以及呼吸。当你专注于你的呼吸时,让想法通过你。

在会议开始时,或者在他们开始之前,需要两分钟沉默和专注。允许人们使用5分钟从会议转换为另一个任务。

Do a small 2-minute mindfulness exercise every hour.

Evening

回到家时,关闭所有分心10分钟。需要那个时间专注于你的呼吸,并允许一天的所有思想和压力通过。

由于他们对其的看法,许多人可能会抵抗心情的想法。作为领导者,您可以帮助改变员工如何查看心灵,以便他们更愿意尝试。将其解释为他们作为呼吸运动或使其成为一部分会议将使他们能够看到它不是一些奇怪的实践,只有某些人才这样做;它可以适合每个人。

There are even apps that encourage mindfulness with principles of gamification, allowing employees to get all the benefits of mindfulness at work and the benefits of gamification. Improving productivity, engagement, happiness, and meaning can start with a few breaths.

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