are inadvertently creating stress in the body. When we breathe irregularly, the body becomes acidic through retention of excess carbon dioxide. This acidity may contribute to stress-related diseases. Check in with your body and breath while working at the computer to ensure you are getting sufficient oxygen.
1
Tune in to the breath It may sound like an irritating cliché, but there is scientific
rationale for this advice. The breath is not only a powerful indicator of one’s state of mind but also a helpful modulator. During a busy day, take a few moments
to consciously tune in to the breath. Feel three breaths move in and out of the body. Then slow down the exhalation, which helps to trigger the relaxation response. Extending the breath in this way sends a message to the parasympathetic nervous system (the system that opposes the stress response) to calm down the body.
2
Use your surroundings as a circuit breaker Take moments in the day to
disconnect from the flurry of to do lists and direct your attention externally by tuning in to your senses. Listen to the sounds in the room, feel your body in space, see the space you are in, notice the temperature and smells. By tuning in
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to your senses, just for a few moments, you give your mind a micro break from the stress of thinking.
3
Use technology with awareness Sitting at a computer all day? Bring awareness to your posture
and breath. It has been noted that email apnea, the temporary suspension of breathing while doing email, means we
4 5
Simplify your to-do list Bring attention to the top three priorities of your day. Break your
work time into smaller blocks for higher levels of efficiency, and take short breaks between blocks. (See the pomodoro technique for further details.)
Use your lunch as a mindful practice Rather than eating while working
on the computer, or missing out on lunch altogether, use your lunch as a way of practising mindfulness. This means noticing you are eating as you are eating, intentionally tasting your food, and bringing awareness to the act of chewing. This will give your mind an opportunity
to rest from the whirlwind of the day, allowing space for mind and body rejuvenation. n
Elise Bialylew is founder of Mindful in May, a one month mindfulness meditation challenge to support people to learn about the benefits
of mindfulness and help raise money to bring clean water to the developing world. Clear mind for you; clean water for others.
Living Peace Retreats
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(07) 5531 0511
www.shantiyoga.com.au
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