By Leittia Knight
Many of us have gotten accustomed to the “work from home” lifestyle, which can make returning to the office somewhat difficult. The transition from isolation to being surrounded by people, opinions, and personalities can cause major stress and anxiety for some people. As you transition and begin to re-adjust, here are some simple practices that can keep you balanced and focused while working.
Breathe to become present. The concept of “taking a breath” can be extremely helpful for managing stress and anxiety. We’ve all had the experience of being in a meeting where opinions were competing to be heard. If you start to notice that you’re experiencing strong thoughts or emotions, take 10 mindful breaths, repeating silently to yourself, “in, out.” Mindful breathing can help you to accept what is occurring and help you listen to and observe what is happening without the need to change the situation. How you think and respond are the only elements within your control. Try this practice before a meeting, before speaking, or even before checking email. A few mindful breaths can help settle your mind, calm your nervous system, and reconnect you with the present moment.
Mindful walking. Adding 5-10 minutes of mindful walking into your day is an excellent way to clear your mind of all the clutter and restore your sense of focus. Walk and engage all of your senses. You can mindfully walk anywhere but if weather permits, take a break and be in nature. Here’s how:
- As you walk, notice how your body feels. Pay attention to your legs, feet and arms. Feel with each step you take. Feel the contact of your foot as it touches the ground and the movement of your body as you move into the next step.
- What sounds do you notice?
- Look around and try to notice every detail.
- Do you notice any tastes as you walk? Can you taste the air?
- If you become lost in thought as you walk, just start over with your next step.
Being more present throughout the workday can open space in our hearts and minds to help us reframe our experience.
About our guest contributor: Leittia Knight, MT (ASCP), is the founder of Fort Worth-based Authenticity Movement and is a certified mindfulness meditation teacher, space holder, sound healer, and ASCP board certified Laboratory Scientist. Authenticity Movement was founded on the belief that our experiences are not our identity and that mindfulness -- the focused awareness on the present moment -- affords us the opportunity to bring us back home to our authentic self. Through her work and teachings, Knight hopes to create containers of healing and wellness for all.