We live in a VUCA world (Volatile, Uncertain, Chaotic and Ambiguous) or a BANI world (Brittle, Anxious, Non-linear and Incomprehensible), characterized by fast pace and constant demands, which often result in high levels of stress and anxiety.
Faced with this scenario, Mindfulness techniques appear as a refuge or a guiding compass, offering effective ways to reduce tension and promote emotional balance. In this article we're going to help you find calm with three Mindfulness techniques - conscious breathing, body awareness and the practice of "mini-vacations" which can bring you immediate effects! Nevertheless, we stress the importance of continuing to practice in order to achieve lasting benefits.
3 Mindfulness techniques to reduce stress and anxiety now!
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Conscious Breathing:
One of the fundamental techniques of Mindfulness is conscious breathing. By taking a few moments to focus on the breath, whether through slow, deep breathing exercises or simply observing the flow of air, practitioners are able to calm the mind and reduce stress levels. Continuous practice strengthens this skill, providing an accessible tool at any time of pressure.
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Body Awareness:
Body awareness is another powerful technique. It involves directing attention to physical sensations in the present moment, recognizing areas of tension and releasing them. Regular practice allows individuals to cultivate a deeper connection with their bodies, promoting relaxation and relief from accumulated stress. It can even help you sleep better!
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Practice the "Mini-Vacation" before replying to messages and emails.
In the digital environment, the constant pressure to respond to messages instantly can contribute to anxiety. The "mini-vacation" technique involves taking brief moments before replying to emails or messages to practice Mindfulness. This can include a few deep breaths or short meditative pauses, ensuring that responses are made in a more conscious and assertive way.
In the day-to-day running of a company
Incorporating these Mindfulness techniques into your daily routine is essential for reaping consistent benefits in reducing stress and anxiety. The continuous practice of these techniques not only offers immediate relief, but also strengthens emotional resilience in the long term. However, in order to maximize the positive impacts of Mindfulness, it is crucial to insert these practices into the corporate context in a comprehensive way.
An effective approach is to encourage employees to create this habit through Weekly Mindfulness Sessions, which work like live mini-classes with a theory pill and guided meditations to learn and practice. In this format, your employees will be accompanied by certified instructors throughout their learning process, helping with engagement and continuity of practice, with a space to ask questions for better development. This methodology can be as short as 20 minutes a week, making it integrated into everyday work and accessible to all employees.
By offering regular opportunities to practice Mindfulness, the company not only invests in the well-being of its employees, but also strengthens the organizational culture, promoting a healthier and more productive environment. The benefits of a more centered and resilient team will be reflected not only in employee satisfaction and engagement, but also in the quality of work and financial results.
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