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How to practice gratitude and mindfulness at work

When you think about mindfulness practice, the first thing that comes to mind is probably meditation.

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When you think about mindfulness practice, the first thing that comes to mind is probably meditation. While meditation is one of the most common mindfulness practices, this is not the only way to practice being mindful in the moment. Here are six different techniques that you can start incorporating into your work day during the job of appliance repair, when you arrive at your workplace and after you leave, as well as simpler exercises that can be done during work hours.

1. Body scan

The first practice on the list is a meditation practice known as a body scan. This practice can be carried out in the morning after waking up or at night before going to bed, and it allows you to be immediately present and aware of your body and the moment you are in. This practice is also easy to get started with and requires no special tools or accessories.

A basic body scan looks like this:

You will start by lying on your back with your feet slightly apart and your palms pointing up.

The body scan is usually carried out by a facilitator who guides you through the process. At this point, you will be asked to stay still and begin to focus on your breath, noticing the rhythm of it and becoming aware of the breath entering and leaving your body.

The facilitator will then direct your attention to your body and ask you to become aware of the way your body feels, the sensation of the surface below.

 you, and the temperature of the environment around you.

You will then direct your attention to the way individual parts of your body feel, going from the top of your head to the tips of your toes or vice versa. You will be guided to become aware of any part of your body that is sore or where you feel tingly and you should notice the parts of your body where you do not have any sensation.

Once you have scanned the entire body and become aware of it, the facilitator will gently guide you back to the present moment and instruct you to slowly open your eyes.

2. Become an individual task person.

Many of us are guilty of multitasking, not realizing that juggling multiple tasks at the same time can decrease our productivity. Instead of making the same mistake, start by focusing on only one task at a time.

This technique also helps you estimate how long a particular activity takes, as well as gauge how effective you are at completing tasks.

3. Observe the surroundings.

The following practice is also known as mindful observation. It requires you to give your full attention to your surroundings. An easy way to start practicing this is by focusing on one object for at least five minutes.

Locate an object in your environment. This can be a pencil, a notebook, a sheet, a plant, or any other object.

Set a timer for five minutes.

Take the object and focus on it. Note how it feels in your hand, the color, texture, shape, and other properties.

This will allow you to focus on the current moment and align your thoughts with your experience.

4. Practice gratitude

Another way to be more mindful is to practice gratitude daily. This involves writing down three things that you are grateful for each day. You can use a journal, a simple notebook, or an app like 5 Minute Journal. At first, it may be difficult for you to write three things without repeating, but try to keep an open mind and include small things like the breeze on your skin, the sun in the sky or the stranger who smiled at you as you passed.

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