As a busy entrepreneur, finding another chunk of time each day isn’t easy. But if you’re willing to gradually build up to just 10 minutes on a regular basis, you can experience the benefits of meditation. When you learn the simple meditations in this course, you and your business will benefit in the following ways. Mindfulness techniques can also help to decrease burnout and, as a result, minimize staff turnover. You might also want to consider a group meditation before your next creative meeting.
- Mindfulness Techniques For The Busy Entrepreneur Program
- Mindfulness Techniques For The Busy Entrepreneurs
Try these simple practices to help calm your mind and stay in the present moment.
Mindfulness is a way of feeling centered so you can embrace the present moment. People who practice mindfulness report more relaxation and clarity, better relationships, lower anxiety and depression, and even improved physical health. With all those potential perks, it seems appealing to give it a try.
However, when life is hectic, you may not feel like you have time to schedule hour-long meditation sessions every day. The good news is that you don’t have to! These simple mindfulness exercises are perfect for busy people to incorporate whenever you find a spare moment to relax:
- One-minute relaxation breathing
- Paying attention to your senses
- Five-minute mindful breathing
- Body scan meditation
- Mindful eating
- Walking meditation
- Practicing gratitude
Read on to learn how to incorporate these simple mindful exercises into your busy life.
One-minute relaxation breathing
There are 1,440 minutes in a day and a simple way to start is to find one or two to devote to this simple breathing mindfulness exercise. It’s particularly valuable when you’re feeling stressed because it’s meant to be calming. This one-minute practice involves regulating the breath. Start by closing your eyes, and then breathe in for a count of four and exhale for a count of eight. Repeat it four or five times as you picture the stress leaving your body. Notice how you feel afterward and whether the relaxation you cultivate in this quick exercise stays with you throughout the day.
Paying attention to your senses
No matter where you are or what you’re doing, you can tap into mindfulness by simply focusing on your five senses. What sights and colors can you see? What sounds can you hear? If you’re sitting at your desk, you can glance out the window at the birds flying by. Perhaps you gently touch the wood grain on your work surface to feel its texture. If you’re outdoors, do you smell the scent of pine needles or rain? When you engage in these mindful moments, try to make your senses your sole focus before getting on with your busy day.
Five-minute mindful breathing
Five minutes can fly by when we’re working, running errands, or caught up in other tasks. But you may be surprised how slow and refreshing five minutes can feel when you dedicate them to mindfulness. To practice this five-minute exercise, set a timer on your smartphone or other device. Then, find a comfortable spot, relax your body, and tune into your natural rhythm of breathing. You may also choose to turn on an audio-guided meditation to guide you through the practice and remind you when the time is up. If you have hearing loss, consider Guided Imagery for meditation.
Body scan meditation
Do you feel like you’re holding tension in your body? Body scan meditation can help isolate the source and relax the different parts. Body scanning is a good mindfulness exercise to practice at the end of the day, before bed, or when you get home from work. There’s no set amount of time for it, just however much you can spare. To begin, you may choose to lay down on your back with a small pillow under your head and knees and rest your hands gently at your sides. Close your eyes and take a few deep breaths. Then, focus on the feelings in your body, part-by-part. Move from the head to the neck to the shoulders and back, and so on. If you notice any tension as you’re scanning, try to release it as best you can. Once your scan is complete, slowly reacquaint with your surroundings, and carry the relaxation effects of your practice into the rest of your day or evening.
Since eating is something we do several times a day, you can multitask by also practicing an exercise called mindful eating. Like other forms of mindfulness, it encourages slowing down, eliminating distractions, and paying attention to your sensory experiences. In this case, you can focus on the sights, smells, textures, and tastes of your food. Is it hot or cold? Sweet or sour? Try chewing more slowly as you train your mind to remain present and aware for the duration of your meal. As a bonus, this mindfulness exercise can help you eat less, reduce cravings, and even improve digestive health.
When you’re busy, you can turn a simple walk to your car, office, or around the block into a mindfulness exercise. To begin, eliminate distractions like your phone so that you can hone in on the experience. Focus on the simple feeling of movement as you take each step, the air in your lungs, and notice the beauty of your surroundings. Ten minutes is all you need to reset and refresh!
Mindfulness exercises can also help you cultivate a positive outlook by intentionally noticing and appreciating the little things. It could be something thoughtful a friend or partner did, beautiful weather, a cozy favorite sweater, a trip you’re looking forward to, or a pleasant memory. As you start or end each day, try to find at least one opportunity to be mindful of gratitude. You can simply bring what you’re grateful for to mind, write it down, or share with someone. Practicing this mindfulness exercise regularly can help make positivity a priority, which vastly increases happiness and life satisfaction.
Learn more about the benefits of positive thinking, including the effect it can have on your immune system, stress levels, heart disease risk, and more.
Mindfulness Techniques For The Busy Entrepreneur Program
In addition to mindfulness exercises, discover more ways to improve your health and wellness on our blog.
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When I’m busy (and lets face it, these days it feels like all the time) I’m often guilty of letting manic, racing thoughts overload my poor frazzled brain, never giving it a chance to properly slow down and be in the moment. Mindfulness and living in the now is always something I try to encourage in my hectic day to day life but sometimes, remembering to even breathe is difficult,
But, mindfuolness doesn’t necessarily have to be an eight hour chanting session in the lotus position. There are far simpler ways to encorporate stillness into you busy life without having throw away precious working hours. In fact, Chantal Vanderhaeghen of Unfold Your Freedom explains below how mindfulness can helps us be more productive and efficient. Blood of an englishman pdf free download.
When you’re an entrepreneur, you juggle many complex tasks throughout a day. Considering finding the time for Mindfulness may just seem like adding more work to your day.
I so get that!
And here is an easy solution to support yourself as your business expands and grows on a daily basis: mindfulness: learning simple and easy techniques that you can introduce into your daily life without utilising any extra time. You will still be able to do what you need to do and more. You will find yourself surprised at how much more time you will have. And you will discover that you will achieve more and be more effective, despite the overwhelm, restlessness and busyness you are feeling.
When you are so busy, you do not always make the best decisions as your mind is full of what you need to do creating fear and anxiety. Thus, it is important to learn how to calm your mind and control your thoughts as over time this will help you create a settled and sharper mind. This gives you the opportunity to be focused and see more clearly what it is you need to do, rather than jumping from one crisis or task to another without giving it any thought on its importance. It gives you the chance to see what distracts you from your main focus and remaining on task, particularly when it is something which is familiar and you can do easily giving you a sense of satisfaction and achievement. This helps you remain on your business rather than just staying in your business, your comfort zone.
When you are so busy, you do not always make the best decisions as your mind is full of what you need to Do. This can create fear and anxiety. Thus, it is important to learn how to calm your mind and control your thoughts. Over time this will help you create a settled and sharper mind. This gives you the opportunity to be focused and see more clearly what it is you need to do, rather than jumping from one crisis or task to another without giving it any thought on its importance. It gives you the chance to see what distracts you from your main focus and remaining on task, particularly when it is something which is familiar and you can do easily giving you a sense of satisfaction and achievement. Mindfulness will help you remain on your business rather than just staying in your business, where you feel comfortable.
Taking a moment or two on a regular basis enables you to step back to feel more confident in making more considered and responsible decisions, to be more productive and efficient. It give you time to think clearly and thoughtfully to minimize mistakes and unwise decisions done on the hop. It eases and removes tension and anxiety that can hold you back from truly moving forward.
Things to keep in mind on a daily basis to give you clarity of thought:
- Stop and take a deliberate breath regularly during the day (helps you step out of the freneticism)
- Do one task at a time completely (you will get more done!)
- Do it slowly and consciously (that is be present)
- Keep smiling (try feeling upset when you are smiling)
- Take regular breaks to put space in between tasks
Here are a couple of very simple techniques you can use anywhere any time to create a circuit breaker. Doing this will bring you out of any intensity of emotion, cloudiness or fuzziness you are feeling. It will help create clarity of mind, like a photograph: sharp edges, clear, in focus.
• Three to seven deep breaths
Take a deep breathe in and breathe out with a sigh and feel your body soften. Pause between each breathe. You do not even need to move from your desk or the task you are performing. Do this three to seven time and feel the difference just doing this makes.
• Breath meditation
Make yourself comfortable sitting at your desk, legs uncrossed, back straight and close your eyes. Simply focus on and follow your breath as you inhale and exhale feeling yourself slowly relaxing and creating a sense of peace and calm.
Enjoy creating more space in your mind to have a wildly successful business.
And as Theordore Roethke, American poet and author states: a mind too active is no mind at all!
Chantal’s purpose is to guide women to be all they want to be, by creating balance in their lives through reconnecting them to their hearts and true selves. She is an advocate of change in the way we perceive beauty and ourselves, and a passionate philanthropist. Chantal works with women in a unique, whole person manner, to reconnect them to their original selves in a new way. The process is particularly effective for people who are at an impasse in their lives, who are ready for change, but do not yet know how to create it for themselves.
Chantal has recently launched a Facebook Page, The Mindful Entrepreneur, starting with a 7 day journaling challenge.
Mindfulness Techniques For The Busy Entrepreneurs
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