Category Archives: Mindfulness

Mind the Body at Work

There are so many ways you can bring mindfulness into your workday.  One of Computer Manthem is to be mindful about your body and feed it, move it, stretch it, and breathe in ways that support your energy, your productivity, and your emotional, mental, and physical well-being. 

At a recent two day workshop the facilitators made sure our energy was high so we could stay focused and attentive to the information being shared.  Besides the interactive techniques the facilitators used, they set guidelines at the very beginning that gave us permission to stand or pace instead of sit.  We have been so conditioned to sit that we often feel like we need permission to stand.   

You can stand instead of sit at meetings, while you’re talking on the phone, while you’re talking to your office mate, and even when you’re typing.  You can get a standing work station or be creative and stack a bunch of books on a table and put your laptop on it.  Of course, if you want to get really fancy you can buy a walking workstation.  Granted, this option is a little more pricey, but well worth the money in terms of your health and well-being. 

Research is demonstrating that “sitting is the new smoking” and that sitting 6 hours or more a day has serious health consequences.  So stand instead of sit whenever you get the chance and take breaks throughout the day to walk for 5- 10 minutes or stretch and breathe.  These small changes can bring new energy to your work and lift your mood.

What you feed your body also makes a tremendous difference in your energy level throughout the day.  In my Eat for Life class this week we talked about the difference between “power” foods and “junk” foods.  Power foods are foods that help you feel energized and keep your blood sugar leveled out.  Junk foods are what the name implies.  (It just occurred to me… why would anyone want to eat something called “junk?”).  Anyway, junk foods drain your energy because you have a quick burst and then you’re down for the count.  At the same workshop I talked about earlier, people commented how everyone became brain dead after eating the large cookies set out mid-afternoon.  A snack like nuts, veggies and hummus, cheese with wholegrain crackers or an apple would be a better idea.  Or you could choose to take a quick walk around the block and you might find that urge you had for a cookie disappears.   Since this type of food is not always readily available at the workplace, bring in your own.  Start a “food bowl” instead of a candy bowl.

For more tips for being mindful about your body at work, read the 22 ideas to lift your post-lunch spirits and energy in the workplace!  It only takes a moment to incorporate some of these interesting ideas and change the way you feel. 

 

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Use Mindfulness To Counter Cravings

If you don’t know what “bliss point,” “sensory-specific satiety,” “mouth feel,” “perfect break point,” and “vanishing caloric density”  are then you should probably read the new book entitled “Salt Sugar Fat: How the Food Giants Hooked Us” or at least read an excerpt in the intriguing article by the author, Michael Moss, in this week’s New York Times.


These are all terms widely used in the food industry to describe how food is scientifically constructed  to bring the “greatest eating pleasure” (in other words, the strongest craving).   Mr. Moss’s interviews with food industry insiders tell a story that appalls as much as the food addicts.  Yes, the food industry spends billions of dollars developing food that addicts you, designing psychologically-appealing products, and creating advertising that catches your attention—all in the ongoing campaign to keep you coming back for more.  That “coming back for more” has resulted in the alarming rates of obesity and the associated health problems such as diabetes and hypertension.  Basically, if you are eating processed food you should take note and beware.  This is not “real food” but a “food like substance” (as Michael Pollan would say,) and it is designed to set up cravings in your body. The limbic brain loves sugar, fat, and salt and the food industry knows it.  It isn’t your fault you crave their carefully constructed food.  It’s just the way we are designed. 

In my estimation there are two solutions to this problem.  Continue reading

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“What did you say?” — The Practice of Mindful Listening

iStock_000006304060XSmallHow often have you found yourself in a conversation at lunch or dinner; sitting in a meeting at work; or talking to a friend or partner and realize you have no idea what was just said?  If you are anything like the average person, it happens every day (probably more times than you are willing to admit).  You might even be interested in what’s being said but your mind has carried you off on one of its wanderings–into the past or future, to something that’s bothering you, or to your to-do list.

Our minds are often scattered and unruly, which is why the practice of mindfulness can be so important in meaningful, attentive conversation.  You have to be present in order to listen and take in what is being said.  You also have to be listening without your own agenda and without being busy formulating what you will say next. 

Try this simple Mindful Listening Practice:  Mindfulness—the act of being fully present in each moment with kindness and without judgment—is a wonderful skill to practice when you are in any situation that requires listening.  In any conversation, you can use the person that’s speaking as your “object of mindfulness.”  Pay full attention to what he or she is saying.  When your mind wanders away from what is being said, immediately and without judgment bring yourself back to the words of the person speaking.  Repeat those instructions as many times as necessary.  You will eventually strengthen your mental musculature to stay more focused and aware.  

There are valuable personal rewards for practicing mindful listening.  Being listened to is so much like being loved that most people don’t know the difference.  (For the life of me I can’t find the person’s name that said this. My apologies).  I had a wife of someone whom I had taught mindful listening to years ago come up to me at a local restaurant.  She introduced herself and told me that the mindful listening exercise her husband had learned in my class had saved their marriage.  Try it for yourself and see what happens.  I have a potentially difficult conversation coming up tonight and I have determined to listen to everything the other person wants to say before I say anything.  When you give someone the opportunity to get everything out of their system, they are much more willing to listen to what you have to say.

There are valuable business rewards for practicing mindful listening.  Your colleagues will be more collaborative because everybody’s opinions get heard.  It will take less time to complete your work because you have listened to what needs to be done.  If you are anyone’s boss, listening to your employees will make them feel  appreciated.  When employees feel appreciated, research indicates they are happier and more productive at work.  When I saw clients in individual therapy, I was constantly practicing mindful listening.  I mean, really, there is nothing worse than having your therapist ask you, “what did you say?” 

Try the mindful listening practice for one day and come back and comment about what you discovered.   I would love to hear what you learned. 

The promise of listening:

We do not believe in ourselves until someone reveals that something deep inside us is valuable, worth listening to, worthy of our trust, sacred to our touch.  Once we believe in ourselves we can risk curiosity, wonder, spontaneous delight or any experience that reveals the human spirit.               ~e.e. cummings       

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Search Inside Yourself – A Great Idea and a Great New Book

Wouldn’t you know a Google engineer would write one of the clearest, most straightforward, easy-to-compute books on mindfulness that I’ve read in a long time.  Actually it’s a book on mindfulness and emotional intelligence based on the seven week course being taught at Google called “Search Inside Yourself.”  Mindfulness is like having a search engine for your body, feelings, and thoughts, as well as for the ability to understand and relate to other people.   

Mindfulness, once again, is proposed as the key for harnessing your ability to respond to your life instead of react to it.  In this book , the response you make to your life is one predicated on an increase of your emotional intelligence.  Daniel Goleman, who pioneered work on emotional intelligence, broke it down into five domains:  self-awareness, self-regulation, motivation, empathy, and social skills.   Not hard to see how competencies in these areas would be useful.

Chade-Meng Tan (more informally known as Meng) who wrote Search Inside Yourself and developed the course by the same name had the good fortune of working with and learning from Daniel Goleman (who wrote the book on Emotional Intelligence),  Philippe Goldin (a Stanford University scientist), Norman Fischer (Zen Buddhist priest and poet ), Mirabai Bush (co-founder of the Center for Contemplative Mind in Society), Marc Lesser (CEO and Zen Teacher), and Yvonne Ginsberg (meditation teacher and professional coach ).  That’s a pretty impressive line-up.  And, I have to say, the results are FANTASTIC.


Buy the book and go to the Search Inside Yourself website and listen to Meng and his colleagues as they introduce the seven weeks on video. 

I’d give you a money back guarantee (but I didn’t write the book).  Darn!

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