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Five Quick and Easy Sensory Awareness Mindfulness Techniques to Use at Work

Mindful Monday, Mindfulness Techniques
I’ll be the first to admit that mindfulness has not been a large part of my life of late. All the lessons I learned doing my 7 Week Mindfulness Challenge have gone out the window. That being said, I don’t naturally replay conversations over and over in my head any more. I notice when I am doing that and deliberately stop myself. So maybe not *all* my hard work has been undone.

I brought my yoga mat to work today to start getting back in to a mindful mindset and I am trying to eat healthier as well as drink more water. My eating really took a nosedive over the Christmas break.

I’m not one for formal meditation on a regular basis, I prefer having practical techniques to use throughout the day to keep my mind clear and focussed on living and loving every moment of my life. One of the things that helps me quiet the chatter in my head is being aware of the sensations around me. We get so caught up in juggling every task we need to complete that we eat lunch at our desk, make calls while commuting and make mental lists of more things to do while running errands.

While it is important that we perform our jobs to the best of our ability, it is also important to nurture ourselves so we have the energy and desire to keep going. Living a mindful life does not mean we need to check out of our current lives and move to Byron Bay. Though, if that’s your dream then more power to you. It doesn’t mean you have to embrace hummus and hemp (I say while eating green beans dipped in hummus) but again, if that’s your thing, then off you go and live and love that life.

For those of us who simply want to live our existing lives in a more mindful manner before we finally end up shouting “what the fuck is wrong with all of you idiots?” out loud rather than in our heads in the middle of another pointless team meeting, sensory awareness can help you avoid an awkward HR meeting.

Quick and Easy Sensory Awareness Techniques for Mindfulness

Five for Five

  1. Five Mindful Breaths
    Remember how I said I do not like formal meditation? That is not because I do not see the value in it, it is more that it doesn’t fit into my lifestyle particularly well. I do love sitting at the beach or near a waterfall and meditating on the sounds and sensations around me, but that doesn’t happen on a regular basis. If I have half an hour free, I prefer to spend it in the company of my loved ones or indulging in a spot of escapism into my favourite fictional worlds.However, focusing in on my breathing has been a very helpful technique for me in overcoming many of the symptoms of my anxiety.  If you feel yourself becoming stressed throughout the day, take five mindful breaths. Close your eyes if you have that luxury. As you breathe in, be aware of the sensation of the air flowing in through your nostrils, filling your lungs and exiting from between your lips. Feel your shoulders, stomach and ribcage move as you breathe.
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Mindfulness Challenge – Week 7

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Or ‘in which things came and went.  And in the case of my pay cheque – mostly went.’

Hello, greetings and welcome to the last week of my mindfulness challenge.

In case you have just arrived here, I’ll fill you in on what I’m doing one last time.  Over the course of seven weeks (with a few off in the middle for unexpected and potentially fatal female contracted man-flu) I have been implementing principles from Dr. Elisha Goldstein’s article Seven things Mindful People do Differently – and How to Get Started into my life one by one.  I am hoping that in living more mindfully I will be able to help limit the debilitating effects of my anxiety disorder in my life.  I would like to work my way back to the naturally energetic and outgoing person I am inside.  So far it has been rather fantastic in that each of the small changes I implemented has had a large impact on my life.

This week is about the beauty of the ebb and flow of our ever-changing lives.

Accept – and appreciate – that things come and go

Things come and go.  It is an immutable law of life, albeit one that is not always easy to accept.  I accept that I run the risk of a coconut to the head on a tropical island because of the laws of gravity.   I accept that I will fall down the stairs when I am in a hurry because of the laws of Murphy.  I accept that I will lose loved ones because of the laws of nature.  But I certainly don’t appreciate any of those things.

However, if I reframe the situation, I can appreciate things while I have them even knowing they will leave me eventually.  I think this is more the point really.  There is nothing to appreciate in knowing the next time I see my favourite uncle it will more than likely be the last.  But I can appreciate the hell out of all the time we have had together.

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Gratitude in all situations

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It feels like forever since I last wrote to you, My Brunch Loving Vagabonds,

I know I have been curiously absent from my keyboard of late, I simply have not had the energy to write.  Which is a new phenomenon for me.  I love to write more than anything.  Even more than I love chocolate and that is an awful lot.  Sometimes life has a way of taking over and rushing you forward through time like a raging river.  Other times it can meander along gently like a stream, letting you take in the sights of the journey.

The last couple of months I have been white water rafting through river caves.  I contracted a two and a half month long virus that made me so tired I could barely stand outside work hours. Gradually I was able to get further through each day without needing to sleep or lock myself in a dark room to ride out a migraine until I was back to my usual effervescent self.   As soon as that had completely left me, my father-in-law ended up in hospital (he’s okay) and the last week has consisted of up to three trips to the hospital per day.  Not that I begrudge any of it, I feel very blessed to work so close to the hospital that I could spend my lunch breaks visiting with him.  It has just left very little time for anything else in life and by the end of the week I was completely and utterly exhausted.

So here I am, having not participated in my own challenge for four weeks and feeling desperate to get things back on track again. I don’t necessarily need routine, but I do need to feel in control and know I have time to hide from the world and recoup my spoons (not as weird as it sounds, I’ll explain more about the spoons theory another day). Next week you can expect me to be reporting in on how I am going with week 6 of my Mindfulness Challenge – ‘embrace vulnerability by trusting others and myself’.  This sounds like a particularly difficult one to do and it is one of those weeks I was expecting to crash and burn in when I first started out.  I’ll explain more about that next week after I’ve had a chance to flex my burgeoning mindfulness muscles again.

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Mindfulness Challenge – Week 3

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Or ‘In Which I Failed To Make a Change but Ended Up Accidentally Finding Successes’.

Well, my Lovelies,

It is Monday evening and I have not written my weekly Mindful Monday post.  I think that in itself is pretty indicative that this is a week that has not gone well for me.

Up this week was the third principle from Elisha Goldstein’s article ‘7 Things Mindful People do Differently and How to Get Started’.

Show Gratitude for Good Moments – and Grace for Bad Ones.

More than being grateful for the good ones and giving yourself a break for the bad ones, this principle teaches us to hold our emotions lightly.  In other words – don’t get so wrapped up with and carried away by emotions, hold them lightly.  They are not permanent and they will pass.

My Experience

I was planning to stop right there with today’s lesson as it was only about 9:15am on Monday morning where I hit a brick wall on this one.  At this time I let myself experience an emotion I like to call ‘what-in-God’s-name-are-you-thinking-you-idiot’, it is an emotion closely related to ‘seriously?-they-let-you-out-without-a-carer?’.  Both of these are the sister emotions to ‘how-in-the-name-of-all-that-is-good-have-you-gotten-this-far-in-life-without-a-piano-falling-on-you?’  However, as I was typing I realised that when I encounter that level of what I perceive to be stupid decision making I can often drown in the hurt and anger at being thwarted or screwed over in the work place.  My therapist had once pointed out to me that rejection of my ideas isn’t rejection of me.  Our ideas are not unique to us nor are we defined by them.  She went on to tell a story about someone who had invented something on one side of the world only to find someone on the other had done the same thing and beaten him to registering the patent on in.  The point was brought home to me when I went to register the name for this website only to find that someone had bought that domain name and started using it three weeks beforehand (curse me for not registering it four months earlier when I thought of it and checked its availability).

It was a challenging concept to me as I had always seen myself and my ideas intrinsically linked.  I feel personal rejection when my ideas are passed over professionally (mainly because they are freakin’ awesome like me).  Anyway, I digress.  But I digress with a purpose.

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Mindfulness Challenge – Week 2

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Or ‘In which Taylor Swift unexpectedly overtook Theory of a Deadman in my most played list.’

You know those days where the universe conspires to make sure you learn a lesson.  Well Monday, the first day of the second week of my challenge was like that. I needed to learn and I needed to learn fast of end up failing before I started.

Week 2 – Forgive their mistakes – big or small.

In her article ‘7 Things Mindful People Do Differently and How To Get Started’ Elisha Goldstien talks about the challenges in practicing a mindful life and the importance of recognising that we will stumble.  The hindrances of life that get in the way of living mindfully can become opportunities to learn.  In these times it is important to recognise what you need in the moment and find your fastest route to begin again.
One of the things I struggle with is being hypercritical of myself.  If I make a mistake I dwell on it, no matter the size of the mistake.  I have conversations in my head about problems that haven’t arisen or judgements that haven’t been made because of my mistake.  Like I said last week, I have issues starting things in case they aren’t good enough, I don’t give myself the chance to make mistakes.
In short – very bad with mistakes. Much issues.
I can remember being in therapy one time and mentioning that I felt like I failed at everything I tried.  I felt I would never achieve anything or succeed at anything I tried.  At the time I was in therapy because I had taken on the small community services organisation I worked for and ended up on work cover having had a break down.  Their treatment of me had been nothing short of bullying.  I ended up affecting change in their policy but couldn’t face going back in there ever again.

My therapist said to me “Tell me about the things you have failed at.”  I couldn’t think of anything.  I took the question home to think over more. “What had I actually failed at?”  Contemplating this at home made me realise that although I had not failed at anything on a large scale, every set back, every rejection and every small mistake was blown up in my mind to feel like large scale failure.

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Mindful Monday: Find your Generosity of Spirit

Come for a walk and find your generosity of spirit this Mindful Monday.  www.brunchfuelledvagabond.com/find-your-generosity-of-spirit

Here we are again, My Darling Vagabonds

Telling you about the importance of looking at the beauty in the world instead of the boring train tracks and power lines that seem to clutter everything up last Monday reminded me of a walk I took one lunch time.  And in true it-must-be-a-sign-even-though-I-don’t-believe-in-signs-so-it-is-clearly-a-coincidence-I’m-going-to-nod-my-head-and-say-huh-in-an-annoyingly-knowing-way-about kind of way I came across an article on Pinterest about the 7 things that Mindful People Do Differently.

I’m not sure that this story fits neatly into any of those boxes but to me it certainly illustrates how our attitudes change the way we experience life.  And it is the beginning of a challenge I am setting for myself, and for you.  But more on that in a moment.  For now to the story…

It was a sunny day and the route down to the boardwalk I like to use takes me past a vacant lot, lots of trash, a dual lane highway, mosquitoes breeding in stagnant puddles… you get the idea.  With my eyes firmly fixed on the green field ahead and my face turned to the sun (in a feel-the-warmth-on-my-face way, not a blinded-because-I’m-an-idiot-who-stared-at-the-big-ball-of-burning-gas kind of way) I felt the stress of work slip away as I walked in the sunshine with Ed Sheeran playing through my headphones.

As I walked through the trees I could easily have focussed on the abandoned shopping trolley, the trash in the water or the muggy mangrove air.  Instead I saw blue wrens hopping across the ground, the fluffy seed pods floating through the dappled sunlight and the homeless man sitting on the boardwalk shooting up 20 feet ahead of me.

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Mindful Monday: Look Past the Mundane

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I don’t know about you, but sometimes work feels never ending.  And on just the odd occasion, I feel a little stabby too.  One of the good things about my job is that I work alone a lot of the time.  One of the bad things is that I work alone a lot of the time.  It’s a vicious cycle. The introvert in me loves the solitude, the extrovert misses the company.

Mindful Monday with The Brunch Fulled Vagabond. Stop waiting for your time. Your time is now. I’ve practiced yoga atop a waterfall. I’ve picnicked at the waterfront watching sailboats drift by. I’ve walked to take photos of the flowers in bloom. I’ve sat and listened to the breeze in the trees. And I’ve read under the blossoms of a wisteria vine. All in my lunch break. It takes practice to see beauty behind the graffiti and I can’t encourage you enough to start today. www.brunchfuelledvagabond.com
Yoga Views Tend to be a Little Obscured

I spend hours on end in a windowless office staring at a computer screen coming up with new ways to tell the same story over and over with the end of the day always far too far away.  It can make me a little despondent, tired and stir crazy.  My hour long lunch break seems especially long on days that I’m working alone.  I’d much rather have a shorter break and head home earlier so I can relax.

Not so long ago it occurred to me that I am looking at my break all wrong.  I have an hour for lunch.  That is inordinately long for a lunch break, especially for me.  I’m used to not getting a break at all in my old job.  I have a whole hour where there are no demands on my time.  No children to look after.  No boss to please.  No husband to pay attention to. Nothing but my time in the middle of the day.  So I started to do things that allowed me to enjoy my break time, instead of using it to mill around eating the minties we put out for clients and wishing I could go home sooner.

Look Past the Mundane to the things that lift you up. Experience Mindful Mondays with The Brunch Fuelled Vagabond. www.brunchfuelledvagabond.com

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Thankful Moments found in the Dawn

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Last night was a long night.  I won’t horrify bore you with the details of the darkness that kept me awake most of the night, suffice to say that I was almost a zombie when my hubby’s alarm woke me at 6 am. So now it is 6:30 and instead of being irritated that his alarm woke me when I was finally getting some sleep, I am grateful that he cares enough to help me find beauty in the morning.

Awareness of the colour of the light coming through the curtains was gradually penetrating* my foggy exterior but I had yet to rouse myself to look outside.  Hubby came in and told me that the sunrise was spectacular and I should have a look at it.  He pulled aside the curtains and after seeing the gorgeous golden sun stream through our window I couldn’t resist going outside to soak it in.

The sunrise making everything glow, the cool breeze on my face, the kookaburras heralding the dawn and the dew tickling my toes made me thankful just to be in that moment and chased away the night time terrors.

*still not a good enough reason to use the word penetrate**

**bonus cookie for those who can identify the movie quote

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Live in the Moment. Breathe Deep. Make a Start

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I’m properly mental. Not in the licking-windows-and-owning-57-cats way. More the suffer-from-a-generalised-anxiety-disorder-and-refuse-to-grow-up kind of way.

One of the things about that is that I have issues with perfectionism. Not that I’m perfect in any way or that things I do are perfect, more that I have trouble seeing anything I do as good enough, relinquishing control or starting things if I don’t think they will be as good as I want them to be.

I was practicing mindfulness at the beach yesterday while waiting for my daughter to be out of therapy (it’s not just me that is proper mental in my family)and a thought popped in to my head that I should have a section for mindfulness on my site. Then I thought that I couldn’t do it because I don’t have my proper camera with me. Then I thought about the fact that I haven’t found the voice I want to use to write this site. And then… Well you can see where this is going. But the end of the story is that I realised that it is my issue with perfectionism that is stopping me from really starting this site. And that I am not going to find my voice unless I actually start writing.

So here is. This is me starting the first post for Brunch Fuelled Vagabond. Even though I am convinced it is not going to be good enough.

And it about something I think we should do more of. Really experiencing the world we are living in. And the moment we are living in. Mindfulness.

Often when Ash is at her psychologist I will take a walk down to the beach, do some yoga or just sit and enjoy the sound of the waves crashing and children playing. Today I decided to turn left (much like Donna in Doctor Who but without the drastic earth changing results and creepy beetle).

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