FFJ Guest Voices: Incorporating mindfulness into your working day
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Working as a freelance journalist can be a constant juggle. The rollercoaster from no work to too much work is very real. This week Caroline Dowse provides her tips for incorporating mindfulness into your working day.
Being a freelance journalist can be stressful. The constant pressure to work, and a seemingly never-ending cycle of news, can make life feel like a treadmill that won’t stop.
I felt that way in 2019, when I started an Access course to enable me to go to university. The workload seemed overwhelming and my stress levels were off the charts. I nearly quit. But then I read about the benefits of mindfulness and decided to give it a try. If I felt stressed, I took some time to breathe or meditate until I felt calmer. The effects were gradual, but it worked.
It may feel like there aren’t enough hours in the day, but mindfulness can take as long as drinking a cup of coffee. Below are a few techniques that you can incorporate into your day, however little time you have.
If you only have two minutes…
Try a breathing exercise. These only take a few minutes, and you don’t even need to leave your desk. One simple exercise is box breathing, where you breathe in to a count of four, hold for four, and breathe out for four.
If you find holding your breath difficult, then just breathe deeply. Put your hands on your stomach, and concentrate on the feeling of your stomach moving in and out as you breathe.
An alternative is alternate nostril breathing, in which you inhale and exhale through alternating nostrils. Place your thumb and ring finger on each nostril. Inhale through one nostril, then close it and exhale through the other. Repeat, alternating each time. This great little technique also clears the airways, which may help with snoring!
Breathing exercises have many benefits including stress reduction, lowering blood pressure and improving emotional balance, which can help you feel more centred and able to tackle your workload.
If you only have five minutes…
Try a body scan. Sit in a chair or lie down, and relax. Breathe deeply, and, starting at either your head or your feet, sweep your attention through your body. Focus on each body part in turn, and breathe deeply to relieve any tension. If you’re lying down, try not to fall asleep! There are body scan meditations available on apps like Calm, or on YouTube, if you find it difficult to focus.
Body scans will make you aware of any tension you may be holding and, if done before bed, could help you sleep better.
If you only have ten minutes…
Try a meditation. There are lots of guided ones available on Calm, but you find those distracting, try a sound bath, or a timed, silent meditation. If you don’t want to pay for an app, there are lots of free meditations on YouTube. Of course, you don’t need to use any devices – just sit quietly and concentrate on your breath. That’s all meditation is, really.
If you fancy getting outside, take a slow, mindful walk. Leave your phone at home and pay attention to the world around you, the sensations in your body, or any thoughts and feelings that may come up. Mindful walking improves focus and helps with problem solving, as well as providing a break from the screen.
It can be difficult to get into a routine, but it is worth it. I was sceptical at first, but I have noticed a real improvement in my mental health and concentration levels. Once you start on your mindfulness journey, you won’t want to turn back.
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