MINDFULLY ENTERING HOME AND WORK

MINDFULLY ENTERING HOME AND WORK

Every day we work there are two main movements in the day. We move from the world of home to the world of home and then back home again. It can be helpful to be very intentional about these two movements. One way of doing this is to establish a ritual giving yourself a brief time to pause and become aware of your energy and emotions before you make the move to work or home. It also allows for any adjustments you might want to make.

These brief reections are done before and after work in your car, on public transport or walking to and from. If your commute is very stressful then wait until you arrive at work and home and use them just before entering each place.

Before Work

1. Begin by taking a few deep breaths. As you breathe in notice the air filling your body and your stomach expanding. As you breathe out begin to notice your stomach contracting.

2. If you feel comfortable close your eyes. If not gently gaze in front of you.

3. Bring attention now to your body. Scan down from the head, jaw, neck, shoulders, chest, stomach, legs, and feet. As you can begin to notice any areas that are tense or tight.

4. As you breathe in visualize the air going down into any part of your body that feels tense. As you breathe out begin to feel some of the tension soften. Repeat this a few times.

5. Bring attention to the workday ahead.

6. Begin to notice any emotions you are feeling in this moment, happiness, contentment, anger, fear, disappointment, frustration, annoyance, boredom, sad.

7. Take a few moments to acknowledge the emotions you are feeling. Are these emotions caused by something that has happened at home or by something you anticipate at work?

8. Begin to visualize the workday ahead. What energy would you like to bring to work? What mood would you like others to notice in you? Are there any particular problems you might encounter? Visualize yourself dealing with any situation congently and with calm.

9. Take a few more breaths and focus on one thing you are grateful for today.

10. When you are ready gently open your eyes.

After Work

1. Begin by taking a few deep breaths. As you breathe in notice the air filling your body and your stomach expanding. As you breathe out begin to notice your stomach contracting.

2. If you feel comfortable close your eyes. If not gently gaze in front of you.

3. Bring attention now to your body. Scan down from the head, jaw, neck, shoulders, chest, stomach, legs, and feet. As you can begin to notice any areas that are tense or tight.

4. As you breathe in visualize the air going down into any part of your body that feels tense. As you breathe out begin to feel some of the tension soften. Repeat this a few times.

5. Bring attention to returning home.

6. Begin to notice any emotions you are feeling in this moment, happiness, contentment, excitement, anger, fear, disappointment, frustration, annoyed, bored, sad, or tired.

7. Take a few moments to acknowledge the emotions you are feeling. Are these emotions caused by something that has happened today at work or by something you anticipate at home?

8. Begin to visualize returning home. What energy would you like to bring home? What mood would you like your family to notice in you? Are there any particular problems you might encounter? Visualize yourself in dealing with any situation with confidence and calm. How would you like to spend your time at home?

9. Take a few more breaths and focus on one thing that happened today that you are grateful for.

10. When you are ready gently open your eyes.

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