Here's how you can incorporate mindfulness into a hectic work schedule.

Encontrei no livro Hábitos Atômicos um conselho útil. Simples e fácil de ser aplicado este procedimento pode ser utilizado para você criar qualquer hábito novo em sua vida. A Universidade de Stanford chancelou a validade. Depois de ..... Eu irei... Então eu queria meditar pela manhã. Escolhi um comportamento já interiorizado. Exemplo: Depois de escovar os dentes (Hábito) Irei ao meu escritório meditar por 10 minutos Lá se vão 5 anos desde qeu iniciei a prática. Hoje com meditações de 45 minutos. Se ficar com dúvida de como fazer eu posso te ajudar!

It is very much essential to take out some time from our busy schedule for mindfulness meditation. This will help us in many ways and increase our efficiency of work for the whole day. It should be started from the morning itself, do some light exercise , have a walk in nature then practice Mindfulness Mediation for 5- 10 minutes. It will change your life. You will be able to handle any situation in your life what so ever it may be.

Starting my day with intention sets a positive tone for the hours ahead. Before diving into daily tasks or rushing into the day, I take a few moments to center myself. This could involve deep breathing exercises, enjoying a quiet cup of tea, or reflecting on my goals for the day. This simple ritual helps me to clear my mind and focus, ensuring that I approach the day's challenges with clarity and a sense of purpose. By prioritizing this mindful start, I cultivate a sense of calm and readiness for whatever the day may bring.

People sometimes ask "how log should I meditate for?" To which the answer is "how long have you got?". Just one minute of meditating - noticing thoughts rather than getting lost in them - is valuable. So you can always find time for something that simple ion your morning schedule, no matter how hectic and rushed it is.

I start my day with morning pages . At least I try to on most days. I go to the window and inhale the fresh-ish air that a city can offer for a few moments. I follow that up with a workout and a healthy breakfast. This ensures that my day starts off well

Mindful commuting is a clever way to fit some mindfulness into a day that is otherwise too busy. Being aware of what is going on around you (without thinking about it or judging it) is a good way to get a benefit from the otherwise wasted commute time

There are many opportunities to enjoy presence in a moment during travel to and from work. Observe people or objects around you, nature, look for the smells occurring in different parts of the year. You can choose the topic to immerse in for certain period. Feel sun, rain, snow or wind.

Amidst the demands of a busy schedule, it's important to incorporate moments for rejuvenation. Throughout the day, I prioritize "desk breathers" to recharge and maintain focus. These brief pauses involve closing my eyes, taking deep breaths, and consciously releasing tension from my body. By dedicating just a minute or two to these mindful breaks, I effectively reset my energy levels and enhance my productivity. This practice not only helps prevent burnout but also promotes a clearer and more balanced mindset, allowing me to approach tasks with renewed vigor and clarity.

I rely on apps that remind me to take breaks between my work day. It reminds me to rest my eyes, get up, stretch and walk around. This helps me recentre and rest in-between even my busiest days.

There's a famous Zen quote - and a typically enigmatic one - that defines Zen practice as 'when you're hungry , eat". Our first thought is "we all do that". But we don't. We eat AND do something else - read a book, answer emails, scroll through social media, chat to friends. When was the last time you ate a meal and di nothing else at the same time. It's an incredibly simple mindfulness practice and a surprisingly powerful one. Also, everything tastes better!

Incorporating short walks into my workday serves as both physical exercise and a mindfulness practice. During these breaks, I disconnect from digital devices and immerse myself in the present moment. I focus on the sensation of my feet touching the ground, observe the sounds of my surroundings, and sync my breathing with each step. These moments of mindfulness help clear my mind, reduce stress levels, and enhance my concentration when I return to my desk. By regularly taking these walking breaks, I foster a healthier work-life balance and improve my overall well-being throughout the day.

Reflecting on our daily experiences isn't just about acknowledging progress; it's also a chance to connect with our deeper sense of purpose. By incorporating Mindfulness into this practice, we not only appreciate our achievements but also understand how they align with our values. This alignment nurtures Spiritual Intelligence, offering a profound sense of fulfillment. Taking these moments "Mindfully" can transform routine reflections into powerful insights, helping us navigate both personal and professional challenges with grace and clarity.

The key for busy schedules is to cultivate a state of mindfulness throughout the day. This involves incorporating micro-practices – short, intentional moments of awareness – into your existing routine. For example, mindfully respond to emails by taking a breath before hitting reply, focusing solely on the task at hand. Similarly, take a minute to appreciate the sights and sounds during your commute, or savor each bite during lunch. These small acts can significantly reduce stress and increase focus, even amidst a hectic schedule.