How to concentrate at work
We can feel our mood through observing our breathing, if we are anxious or nervous the breath can be short. Breathing is the foundation of everything and the workspace is no exception.
Do you think that breathing is not important to you as a manager or leader? Well, I can tell you that I see many leaders and managers out of breath during important presentations, when they are speaking with their own team, in virtual meetings, or even unable to speak in public due to lack of air.
There is no more doubt that Mindfulness is a force multiplier for leadership development and effectiveness. The science is clear and leading business schools including Harvard, Wharton, Kellogg, Stanford, among others, are rapidly incorporating meditation and wisdom practices into their leadership curricula.
In addition, many companies are incorporating Mindfulness as part of well-being activities at work. Leaders recognize a better work environment, increased happiness and collaboration between people.
In my previous experience in Italy, we run a series of Mindfulness programs called MBSR, (Mindfulness Base Stress Reduction) on a voluntary basis to help people be more focused while at the same time relaxed and more productive at work. The results were visible and measurable through a survey conducted at the beginning and at the end of the program. Many people appreciated the fact that the company offered this in the office right after the end of the day and I saw improvements in the relationship between people that resulted in better overall performance.
Mindfulness changes the structure and function of the brain, improving cognitive performance in concentration, critical thinking, strategy and decision making. At the same time, it develops emotional intelligence skills in self-awareness, self-regulation, and the development of interpersonal relationships.
The basis for the practice of Mindfulness is the conscious use of the breath. Breathing is energy, Prana in Sanskrit, and breathing is moving energy within the body so that we let it flow smoothly.
Surely many times we forget that we have the ability to breathe and as a resource to use for free.
I will give you in this post and in the next one simple breathing techniques for you to practice at work, when you feel anxious, stressed or losing concentration.
The total duration is approximately 5 minutes. I invite you to do it and tell me how it went, don't be shy! and share that many people can learn from your words.
So here we go!
Sit in a comfortable position, close your eyes and notice the sensations in your body.
Then inhale and mentally count to 4, then exhale for a count of 4 again. Repeat 3-4 times at this rate.
Inhale and count to 5 and exhale for a mental count of 10. Repeat this 3 to 4 times.
Return to normal breathing, keep your eyes closed observing the movement of the breath until you feel it.
Slowly open your eyes.
I hope you enjoy it and can continue with more happiness at work!