The Zero-stress Sandwich
You don’t need a beach to escape. With deadlines looming and your annual holiday distant, these tips for an in-office sojourn – courtesy of Dr Michael Sinclair, co-author of Mindfulness For Busy People – will help you recharge far faster than finding an empty boardroom to hyperventilate in. Best of all, there’s no packing required.
Step 1 Take Note
Forget about all the spiritual mumbo jumbo; mindfulness is all about noticing stuff. “You can do it with anything,” says Sinclair. “You can eat a sandwich mindfully. You don’t have to spend hours contemplating it – just think about the weight of it in your hands, your body’s impulse to take a bite out of it, the flavours in your mouth. It’s about doing something you were going to do anyway, but doing it purposefully.”
Step 2 Focus on the task
By noticing the sensation of your ham baguette, your mind has entered the mindfulness zone. Now comes the tricky bit: noticing your thoughts. “If you’re stressed about a deadline, when that thought enters your mind, acknowledge it,” says Sinclair. “Imagine sitting on a river bank, placing that thought on a leaf and letting it float by.”
Step 3 Make your move
“Gaining perspective makes us more effective in all areas,” says Sinclair. “You now have a clarity that allows you either to push the thought away, or improve it.” Now, bin that sandwich wrapper and stroll back to your desk with the knowledge that all misery is fleeting. >