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Working from home with mindfulness meditation

Mindfulness: Work From Home Mode

Article by: Team Dhyana

How to use mindfulness to boost work from home productivity

Now that work from home has become the new default, our notions of it have also changed considerably. It is no longer the cool shorts-wearing, lying on the bed, fun way of working anymore.

Imagine this you wake up just in time for the early morning Zoom call, during which you realize you’ve forgotten to order groceries, and you still have to get that leaky tap fixed. You scramble through the call to grab breakfast which is Maggi for the sixth day in a row. Meanwhile, your neighbor is blasting loud salsa music as they do their morning workout. You finally sit down to attend to the ever-growing list of unread emails when the electricity goes out. Oh, and if you have kids you can add their meals, scheduling study time, and maintaining hygiene to the list. It’s enough to make you want to go back to bed throw the covers and just lie there for the rest of the day. This is why maintaining your emotional and mental stability is paramount during the lockdown.

Here are a few mindful tips that help you remain emotionally neutral and productive at work:

Pretend like you’re going to work

When your mind realizes there’s no office it knows there’s no time to begin work by. There’s no need to rush anymore and it begins to get lazy and procrastinate. You could end up losing half the day this way. So, pretend like you have to go to the office, even if it’s only your living room. Do everything you would normally do. Set your alarm, shower, dress up in office wear, and sit down at your designated work desk on time. You can use your usual commute time instead to complete a mindful exercise either for improving focus or aiding relaxation.

Cut yourself off from social media

While this sounds easy in theory it’s a lot harder in practice. Our gadgets and apps are wired to intrude into our life. Log out of all your social media accounts on your laptop. Disable unnecessary notifications. Wedding photos of that friend you never met- you don’t need that. Saying happy birthday on Facebook- that can wait.

It’s a lot easier to focus on work when there’s no temptation. The nature of social media is designed to suck you in. Before you realize it, you’ve spent hours mindlessly scrolling through Instagram and your to-do list has only grown longer. Also removing all traces of social media eliminates the temptation to take frequent breaks and your concentration remains unbroken.

Communication and interaction

When you’re working from home, you’re in the constant company of others. Communicate clear expectations from your partner and family. Make sure they respect your workspace and hours. You can’t be there for them all the time.

At the same time, you cannot exist in a vacuum. Work from home doesn’t mean you work all the time and cut yourself off from the world. Schedule breaks for interaction and spending time with your loved ones. If they’re not physically present schedule video calls. Ensure your relationships do not suffer.

Spending all your time in a confined space with others can lead to a lot of emotionally charged situations. Remember to take a mindful pause before you emotionally react to those around you. Ensure you use mindfulness to remove stress and anxiety and do not project these on family members and friends around you.

Personal time and self-care through mindfulness

During work from home, work-life balance can get skewed and boundaries blurred. You need to ensure that you take good care of yourself. Eat healthy, get adequate sleep, and set a limit to how much work you want to do in a day.

Here’s a good guided mindfulness meditation exercise you can incorporate as a part of your daily schedule. Find a comfortable spot and close your eyes. Take 4 deep breaths. Bring your attention to your breathing. Remember this acronym, ‘RAIN’. First RECOGNIZE what is happening without judgment. Second ALLOW it to happen without trying to resist or suppress it. Third INVESTIGATE ask yourself why are you going through this thought or emotion. Do not criticize or blame yourself simply interrogate the process.

Lastly, NON-IDENTIFICATION this is key to mindfulness. You are not your thoughts or emotions. You can step away from them at any time. Simply acknowledge them and let them go.

One of the key questions you might have throughout this process is, “how do I know it’s working?” Which is where Dhyana comes in. The Dhyana ring is a wearable that measures the level and duration of your mindfulness. It uses a highly accurate PPG sensor to measure Heart Rate Variability. It breaks down this bio-feedback into breathing, relaxation, and focus levels to give you a tangible scientific report on your mindfulness sessions.

The Dhyana smart Ring and App can now help you take productivity breaks. Using their guided mindful meditation sessions, you can now up your focus levels multiple times during the day. You can also use it to reduce your stress and anxiety levels each time you feel it’s getting a bit too much.

While the Coronavirus has created an uncertain future for the world, mindfulness can ensure that we don’t end up compromising our mental health as we work from home. Daily mindfulness can make work from home the fun, wearing shorts, lying on the bed version you hoped it would be.

Also See- Experience Mindful Breathing

Mindfulness: Work From Home Mode

Article by: Team Dhyana

How to use mindfulness to boost work from home productivity

Now that work from home has become the new default, our notions of it have also changed considerably. It is no longer the cool shorts-wearing, lying on the bed, fun way of working anymore.

Imagine this you wake up just in time for the early morning Zoom call, during which you realize you’ve forgotten to order groceries, and you still have to get that leaky tap fixed. You scramble through the call to grab breakfast which is Maggi for the sixth day in a row. Meanwhile, your neighbor is blasting loud salsa music as they do their morning workout. You finally sit down to attend to the ever-growing list of unread emails when the electricity goes out. Oh, and if you have kids you can add their meals, scheduling study time, and maintaining hygiene to the list. It’s enough to make you want to go back to bed throw the covers and just lie there for the rest of the day. This is why maintaining your emotional and mental stability is paramount during the lockdown.

Here are a few mindful tips that help you remain emotionally neutral and productive at work:

Pretend like you’re going to work

When your mind realizes there’s no office it knows there’s no time to begin work by. There’s no need to rush anymore and it begins to get lazy and procrastinate. You could end up losing half the day this way. So, pretend like you have to go to the office, even if it’s only your living room. Do everything you would normally do. Set your alarm, shower, dress up in office wear, and sit down at your designated work desk on time. You can use your usual commute time instead to complete a mindful exercise either for improving focus or aiding relaxation.

Cut yourself off from social media

While this sounds easy in theory it’s a lot harder in practice. Our gadgets and apps are wired to intrude into our life. Log out of all your social media accounts on your laptop. Disable unnecessary notifications. Wedding photos of that friend you never met- you don’t need that. Saying happy birthday on Facebook- that can wait.

It’s a lot easier to focus on work when there’s no temptation. The nature of social media is designed to suck you in. Before you realize it, you’ve spent hours mindlessly scrolling through Instagram and your to-do list has only grown longer. Also removing all traces of social media eliminates the temptation to take frequent breaks and your concentration remains unbroken.

Communication and interaction

When you’re working from home, you’re in the constant company of others. Communicate clear expectations from your partner and family. Make sure they respect your workspace and hours. You can’t be there for them all the time.

At the same time, you cannot exist in a vacuum. Work from home doesn’t mean you work all the time and cut yourself off from the world. Schedule breaks for interaction and spending time with your loved ones. If they’re not physically present schedule video calls. Ensure your relationships do not suffer.

Spending all your time in a confined space with others can lead to a lot of emotionally charged situations. Remember to take a mindful pause before you emotionally react to those around you. Ensure you use mindfulness to remove stress and anxiety and do not project these on family members and friends around you.

Personal time and self-care through mindfulness

During work from home, work-life balance can get skewed and boundaries blurred. You need to ensure that you take good care of yourself. Eat healthy, get adequate sleep, and set a limit to how much work you want to do in a day.

Here’s a good guided mindfulness meditation exercise you can incorporate as a part of your daily schedule. Find a comfortable spot and close your eyes. Take 4 deep breaths. Bring your attention to your breathing. Remember this acronym, ‘RAIN’. First RECOGNIZE what is happening without judgment. Second ALLOW it to happen without trying to resist or suppress it. Third INVESTIGATE ask yourself why are you going through this thought or emotion. Do not criticize or blame yourself simply interrogate the process.

Lastly, NON-IDENTIFICATION this is key to mindfulness. You are not your thoughts or emotions. You can step away from them at any time. Simply acknowledge them and let them go.

One of the key questions you might have throughout this process is, “how do I know it’s working?” Which is where Dhyana comes in. The Dhyana ring is a wearable that measures the level and duration of your mindfulness. It uses a highly accurate PPG sensor to measure Heart Rate Variability. It breaks down this bio-feedback into breathing, relaxation, and focus levels to give you a tangible scientific report on your mindfulness sessions.

The Dhyana smart Ring and App can now help you take productivity breaks. Using their guided mindful meditation sessions, you can now up your focus levels multiple times during the day. You can also use it to reduce your stress and anxiety levels each time you feel it’s getting a bit too much.

While the Coronavirus has created an uncertain future for the world, mindfulness can ensure that we don’t end up compromising our mental health as we work from home. Daily mindfulness can make work from home the fun, wearing shorts, lying on the bed version you hoped it would be.

Also See- Experience Mindful Breathing

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Connect with us:

Dhyana is made in India by Avantari
+91 9346 2056 75 | support@smartdhyana.com



Accepted payment methods:

Cards

Paypal

Dhyana is made in India by Avantari
+91 9346 2056 75 | support@smartdhyana.com



Accepted payment methods:

Cards

Paypal

Connect with us:

Dhyana is made in India by Avantari
+91 9346 2056 75 | support@smartdhyana.com