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Mindfulness at Work: A Practical Guide to the Wellness Wheel - Coggle…

- - - - The River:
        
        Flowing Nature:
        
        The mind is like a river, constantly flowing with thoughts, sensations, and emotions.
        
        Transient Thoughts:
        
        Just as the water in a river is always changing, our thoughts and feelings are not permanent and are constantly shifting.
        
        Acceptance and Non-Judgment:
        
        A mindfulness practice that uses the "river" metaphor encourages acceptance of this flow without getting caught up in or judging the thoughts.
    - - Observational Stance:
      - This metaphor encourages the practitioner to step back and observe the "river" of their mind from a place of detachment, like standing on the riverbank.
      - Non-Identification:
      - The "river's edge" helps one recognize that thoughts and feelings are separate from oneself. You are not your thoughts, but rather the observer of your thoughts.
      - Inner Peace:
      - By observing the thoughts as they pass, practitioners can cultivate a sense of inner peace and reduce identification with negative or overwhelming thoughts.
- - - - Vague: Improve my fitness.
      - SMART: Run a 5k race in under 30 minutes.
    - - Vague: Increase sales.
      - SMART: Increase monthly sales by 10%.
    - - Vague: Become a millionaire in one year.
      - SMART: Increase monthly income by $500 through freelancing.
    - - Vague: Learn to play the guitar.
      - SMART: Learn to play five specific songs on the guitar within six months to perform at a family gathering.
    - - Vague: Start a new workout routine.
- - - - Sitting Meditation: Sit comfortably with a straight but relaxed posture, focusing your attention on your breath. Notice the sensations of air entering and leaving your body. When your mind wanders, gently bring it back to your breath.
      - Body Scan Meditation: Lie down comfortably and systematically bring your awareness to different parts of your body, noticing sensations without judgment.
      - Walking Meditation: Pay attention to the sensations of your feet making contact with the ground, the movement of your legs, and the feeling of your body moving with each step.
      - Mindful Eating: Pay full attention to the experience of eating, noticing the colors, smells, flavors, and textures of your food. Chew slowly and savor each bite.
      - Mindful Yoga: Integrate mind, body, and spirit through breath, poses, flow, movement, and mindfulness. Focus on letting go of resistance and accepting your body as it is.
    - - Mindful Breathing: Take a few deep breaths throughout the day, focusing on the sensations of inhaling and exhaling. This can be done anywhere, anytime.
      - Mindful Daily Activities: Bring your attention to everyday activities like washing dishes, showering, or walking. Notice the sensations, sounds, and smells associated with each activity.
      - Mindful Listening: When someone is speaking, listen deeply with an open heart and mind, paying attention to their words and their emotions without interrupting or planning your response.
      - Sensory Exercises: Engage your five senses by focusing on something in your immediate environment. For example, hold a piece of ice and notice the cold sensation, or savor the scent of a favorite candle or cup of tea.
      - The 5-4-3-2-1 Practice: Identify 5 things you can hear, 4 things you can see, 3 things you can touch, 2 things you can smell, and 1 thing you can taste. This is a quick way to ground yourself in the present moment