How you get out of bed and what you do in the morning before going off to work, or starting work if you are based at home, will set the tone for the day ahead.
Indeed, if you jump out of bed and rush to work, you may feel more easily stressed and irritable during the day. If you spend time worrying about work after you wake up you may also feel anxious and experience work related stress more easily.
There are 5 things that you can do that will help you being calmer, more grounded and centered so you can deal with potential challenges and work related stress more effectively and make the most of your day.
1. After you wake up, connect to your breath for one minute to start with, simply feeling the sensations in your body as you breathe in and out. If you mind wanders off, note where it has gone to and without judgement bring yourself back to the breath. You can do this lying or sitting down, and can add one or two minutes every now and then as it gets easier.
2. Do gentle stretches mindfully, such as yoga or Pilates or jogging or other physical exercise by watching and feeling each movement and connecting to the sensations in your body. You can also do this at the gym.
3. Find 3 things that you are grateful for and breathe deeply after each one.
4. Bring awareness to the process of preparing for the day, for example while you showering, or brushing your teeth or preparing breakfast, use all your senses (touching, smelling, tasting, seeing, and hearing) to connect with the present moment and feeling the sensations in your body.
5. If you are having breakfast with family members, be fully present and engaged with them. If you have breakfast alone, eat mindfully, paying attention to the sensations to the smell, texture and sensations as you are chewing and swallowing the food. Let go of any other distractions.
You may think that you do not have the time to do all this in the morning before going to work but I guarantee you that it is worth taking the time, try it for a week and notice how different you feel during the day.
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