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Mindful : April 2013
By Jeremy Hunter Your Mind at Work New Ways to Approach Those Niggling Challenges in the Office PRACTICE Learn a practice where you follow a simple object (like your breath). The repeated returning to a focal point trains your at tention. BENEFIT Focus. Your attention wavers less and you’re not as easily pulled away by external dis- tractions or internal chatter. Distracted & scattered Annoyed by difficult colleagues, office politics, gossip Physically worn down by too much tension, rushing through meals, staring at screens Stuck: solution to a problem keeps evading you Frustrated with lack of progress in yourself or others PRACTICE Let others talk about them- selves. Listen and consider what might cause them pain. BENEFIT Not as judgmental. You take more time to explore what might be causing other people pain and problems in- stead of assuming the worst. PRACTICE Take a few minutes and let your attention scan your whole body from toe to head. Go breathe fresh air. BENEFIT Body awareness. You more often notice how you actually feel in your body and when it needs care. PRACTICE Sit quietly doing nothing for five minutes. Then as you contemplate the problem, imagine you’re seeing it for the first time. BENEFIT Fresh eyes. Increased ability to let go of assumptions, expectations, and storylines and see things anew. PRACTICE Listen fully to a longer piece of music without doing any- thing else at all. This helps you appreciate rhythm, rather than trying to force things. BENEFIT Patience. You let things develop in their own time rather than always trying to push them. April 2013 mindful 55