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3 steps to be at your best at work with mindfulness

· mindfulness

Our careers occupy most of our waking hours during the week and sometimes weekend. They may give our lives meaning and they may also be our greatest source of stress: never-ending to-do lists, difficult relationships with your boss or co-workers, endless demanding customer requests, long days. No matter what you do, work can feel stressful.

Mindfulness can help you, not only manage stress effectively but also be your best confident self at work. Here’s a guide to get you started.

Mindfulness improves your focus

You’re in the middle of writing a work email, when you receive a message on Slack. Long after you’ve answered the message, you’re reading and replying to other messages. When you finally get your attention back to your email, you don’t have any of the concentration you had before getting interrupted. Sound familiar? 

“The human brain isn’t wired to multitask”, says psychologist and science journalist Daniel Goleman. He explains that the brain is unable to work on parallel tasks simultaneously, instead switching rapidly from one thing to the next.

How to find your core values

· Self-awareness

Early on when I work with coaching clients, I enquire about their core values. Most of the time, people do not know what they are. So I wanted to create this guide, to help and get started.

What are Values?

Core values are what drives you, what motivates you. You can think of them as your North Star, or your guiding light. They help you navigate through difficult times and important decisions. Your core values represent what is the most important to you. They are principles that you hold to be of worth in your life. Values are not chosen. They are intrinsic to you. Your individual values are as unique as your fingerprints.

How can I find my Values?

There are a variety of techniques to discover your values. It is important to note that your values are already there, inside of you. This means that you do not develop or acquire a value – they are expressed in your everyday life.

It is helpful to find a word to express our values, however,

The Breathing Space

· mindfulness

 

The Breathing Space is a mindfulness practice that can be done quickly in between the many other things in your busy day. It is often referred to as the 3-minute practice. This means you could go through this practice in 3 minutes, however you don’t have to. You will find below a recording of this practice, which lasts longer than 3 minutes.

When you go through this practice in your own time, here are the 3 steps you would want to follow:

  1. Attend to what is. The first step invites to broadening one’s experience of the present moment, noting everything about it, as it is.
  2. Focus on the breath. The second step narrows the field of attention to a single point of focus: the breath.
  3. Attend to the body. The third step widens attention again to include the body as a whole and any sensations that are present.

 

Fiorenza Rossini · Hourglass:The Breathing Space

Tips to efficiently lead a team remotely

· Leadership

In the context of Covid19, most organisations adapted to their national response and set up for their workforce to work remotely, from home.

For many, this is the first time working from home, adapting your private space.
As a leader, you also want to ensure that you are supporting your team in the best way you can.

We’ve compiled our best tips to help you:

How to find clarity and purpose in long-term goals

· Goal Setting

When you think of long-term goals, you want to consider all the elements of your life and not only focus on the work dimension. You would want your reflection to be holistic. For example:

  • Work. In what kind of role do I see myself in the long term? What will I be doing? Who will I be working for and with? How will my work environment look like?
  • Personal life. How do I want my personal life to look like in five years, ten years? How much time do I want to spend with my family?
  • Health. What health goals would I want to achieve?

In this blog post, I am sharing a soulful approach to exploring long-term goals.

Set yourself up for an inspiring and positive reflection

I suggest taking some time to quietly sit down and reflect on your long-term goals. Make sure you are in an environment that inspires you. Maybe in your garden, by the water, by the fireplace or simply in your favourite corner of your home sipping a cup of coffee

How to set goals you will actually achieve

· Goal Setting

You’re enthusiastic, you want to make things happen.
The big temptation with goals is to ‘get on with them’.

“A goal without a plan is just a wish.” ~ Antoine de Saint-Exupery

For a goal to be achieved, the pre-requisite step towards achievement is a drive, a willingness, an inner force that gives you the strength to move towards your new direction.
But that’s not all. You need details, specifics. Very much like when you get ready for a road trip, you don’t just jump in the car and drive. You’d probably need a few more things to get you there safely such as petrol, a navigation system, etc.
When it comes to goals, you need to know exactly what your goal entails. You need to think about as much details and specifics as possible. Once that is all clarified, then, you need an action plan.

Looking at goals in a SMART way has become mainstream, and there’s a reason for that: it works. It really forces you to be clear on what

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