The Zero-stress Sand­wich

Men's Health (Australia) - - State Of Mind -

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. >

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