The Mindful Journey: Exploring the Art of Meditation

Master the art of mindfulness to unlock the power of proper meditation techniques and reach a higher level of awareness through your meditation practice.

^You are here means you are ready to embark on this journey. The best way of experiencing meditation is actually to do it, not just talk about it. Meditation isn't always easy; some days, it's going to feel easy, while others might feel hard. But, no matter how uncomfortable it feels, you just need to stay with it every time.

Your emotional wellbeing and overall health can benefit from meditation. It can bring you calm, peace, and balance. As a relaxation tool, you can refocus your attention on something calming when you're stressed. Mediation can also help you stay centred and find inner peace. Meditation might help you find the perfect work life balance if you work continuously.

The most important thing is that you set yourself up in a place where you will be comfortable. You can either lie down or sit up. You definitely don't have to be sitting cross-legged on the floor.

‍Let's Begin

The Mindful Journey: Exploring the Art of Meditation — Photo by Pavel Danilyuk

We're going to open our eyes and keep their gaze soft, just aware of the space around us. Now that you have your eyes softly focused, take a few deep breaths through your nose and out through your mouth. As you breathe in, notice how the lungs fill with air, and the body expands.

As you exhale, notice that your body softens. Inhale through your nose one more time. And this time, as you breathe out through the mouth, if you'd like to, just gently close the eyes. Let's just enjoy and appreciate the feeling that we've stopped and have nothing to do, nowhere to go.

‍Take a Moment to Feel Changes in Your Body

Notice the feeling of weight—the weight of the body pressing down against the seat or the floor beneath you. And take a moment as well just to notice your surroundings without looking around, just noticing the different sounds, not trying to shut them out.

And use this opportunity as well just to notice how the body feels. We rarely pay attention to how our bodies feel. So is there a feeling of heaviness or lightness in the body? Is there a feeling of restlessness?

And as you bring your attention to the body, just starting to become more aware of that feeling, that movement of breath in the body. So, therefore, there is no need to breathe in any particular way.

Just allow the body to do its own thing. Some people feel the movement of breath in their chest, their shoulders. For some, it's in the diaphragm, and for some, it's in the stomach. Put your hand gently on your belly to feel that rising and falling sensation. Because you can't feel anything, you can't feel any movement.

"Meditation is not a way of making your mind peaceful. It is a way of seeing the peace that is already there." - Vimala Thakar

‍Put an End to Your Wanderings

Again, thoughts are going to pop into your mind. The mind's going to wander. Just notice when the mind's wandered off, and just gently come back to the breath. To begin with, we're just noticing the breath in a very general way and perhaps starting to notice whether the breaths are long or short, deep or shallow. And we might find ourselves thinking either about the exercise or other things, just realising when that's happened, let those thoughts go, and come back to the breath again.

The body knows how to breathe—not getting involved in any thinking, just allowing the thoughts to come and go. If you notice your mind has wandered and you want to bring it back to the breath, gently bring it back.

So we'll stay with that feeling, a rising and falling sensation, for a few moments longer. And then, just for a moment now, let go of any focus, even of the breath now, and for a few seconds, let your mind wander.

‍Put Your Mind at Ease

So your mind’s been wanting to think, you can let it think now. Just allow it to do whatever it wants to do. And now, just gently bring the attention back to the body. Just coming back now to that feeling of weight, that feeling of contact against the seat or the floor beneath you.

Perhaps noticing the sounds around you again. And whenever you feel ready, you can just gently open your eyes again. But before you move, just take a moment to notice how you feel in your mind body soul. The more often we do this after meditation, the more we're reminded of how much we need to pause in our life to take this time out for ourselves.

‍One Final Piece of Advice

If you can resist any temptation to analyse what's happened, the benefits, or anything else, just know that taking the time it's making a difference. But remember, before you get up, just remind yourself to take this satisfaction and sense of well-being with you into your life.

It is important to take time out, be still, and be silent to live a happy healthy life. And there are real benefits to that, but what really makes meditation valuable is how it influences our everyday life, relationships, and experiences.

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Why It's Time to Step Away from the 10,000-Step Goal

^India, with its vibrant mix of tradition and modernity, has been a silent observer of global health trends. In bustling cities from Mumbai to Bengaluru, where skyscrapers touch the heavens and streets buzz with life, a wellness revolution is unfolding. At its heart? The time-honored goal of 10,000 steps. But as the corporate world evolves, it's time we pause, reassess, and ask: Is this step count really the answer for employee health?

You see, every organization, from startups in Hyderabad to tech giants in Pune, wants a workforce that's not just present, but thriving. The '10,000 steps a day' mantra, for years, has been the go-to solution. On paper, it's straightforward. In practice? Maybe not so much. Especially when you consider the hustle of Indian urban life, where juggling work, family, and self-care can be a daily tightrope walk.

Unpacking the 10,000-Step Enigma

We've all heard it. The clarion call to march towards the 10,000-step milestone. But where did this number even come from? Not a medical lab or a wellness guru, but a 1964 marketing strategy in Japan. As the Olympics fever soared, a company marketed a pedometer, weaving the 10,000-step narrative. Fast forward, and this number has cemented itself in the global wellness lexicon.

But here's the rub. For the average Indian employee, swamped with tasks and battling city traffic, this target often feels like scaling Mount Everest daily. If you're strolling at a leisurely 100 steps a minute, this goal translates to nearly 12 hours of walking every week. It's not just daunting—it can feel downright unattainable, especially for those tucked away in office cubicles or stationed at shopfronts.

The Science Speaks

Here's where things get interesting. Global studies, with sample sizes in the hundreds of thousands, are flipping the script. Turns out, it's not about hitting a lofty target, but consistent, meaningful activity. An increase of just 500 steps daily (that's a mere five-minute jaunt) can slash cardiovascular risks by 7%. Ramp it up to 1,000 steps, and the overall mortality risk dips by 15%. The real sweet spot? A more doable 4,000 steps.

This isn't just about numbers. It's about understanding the diverse fabric of the Indian workforce. The young techie in Gurgaon might be game for a 10k challenge. But the seasoned executive in Chennai? Perhaps not. And that's okay. The focus should be holistic wellness, not a one-size-fits-all metric.

Wellness in the Tech Era

India's tech prowess is no secret. From mobile apps to digital platforms, technology is reshaping how we approach wellness. The old-school pedometer has made way for sleek apps that don't just count steps but offer a holistic view of health. The Indian employee today has a suite of digital tools at their fingertips, tracking everything from sleep patterns to nutrition.

Companies too are catching on. Innovative platforms are offering rewards for wellness milestones, bridging physical health with tangible incentives. It's a win-win, ensuring employees are engaged, motivated, and on a path to holistic health. After all, in today's dynamic corporate landscape, employee well-being is not just a perk—it's a priority.

Redefining Workplace Wellness Goals

The 10,000-step goal, while inspirational for some, might need a rethink. As India strides into a new era of corporate wellness, the emphasis should shift from lofty targets to sustainable, meaningful wellness practices. Whether it's flexible work hours to accommodate physical activity, office spaces designed for movement or digital tools to track and reward wellness, it's clear: the future of employee health is holistic, inclusive, and personalized.

In essence, while the 10,000 steps might still find enthusiasts, the broader goal is clear: crafting a wellness narrative that's rooted in scientific insights, practicality, and the diverse needs of the Indian workforce. After all, in the intricate dance of well-being, it's not just about the steps, but the journey itself.

Bouncing Back Better: Embracing Resilience in the Workplace

^What does it mean to be resilient in the workplace? Why is it important to be resilient at work? How can you boost employee resilience? The following article will provide you with all the information you need.

The last three years have seen organisations and employees become more flexible and adaptive. However, the epidemic has caused many people to feel more stressed and worried because of the changing workplace dynamics and widespread remote work.

The way individuals respond to change has a significant impact on their personal and professional lives. Therefore, organisations should prioritise employee wellness initiatives that assist their employees in developing a resilient mindset.

Resilience in the Workplace: What Does It Mean?

As organisations evolve, everyone must adapt to changes and difficulties. Resilience should therefore be one of the top strategic objectives. People capable of adjusting to changes and staying productive will be better equipped to meet the organisation's needs.

Regardless of employee loyalty, health issues, current events, or personal obstacles will always affect them. In addition, employee wellbeing is affected by changes at work, such as new technologies and interpersonal conflicts. Therefore, employers must show compassion and support to assist their employees in coping with stress and overwhelm.

Here are few tips to build resilience in the workplace.

Identify Employee Workloads

Employees being given too many tasks can lead to stress and worry. Therefore, managers and supervisors should keep an eye on their employees' workload.

Employees can prioritise their activities based on deadlines and expectations using project management tools that provide an overview of what each team member is working on. Additionally, learning time management skills will help people avoid being overwhelmed and respond effectively to new challenges.

Develop a Culture of Compassion

An organisation can cultivate a culture of compassion for its employees and others, and the results will always be worth it. Developing strong work connections and increasing collaboration between coworkers fosters employee engagement and performance while decreasing turnover.

The company will benefit from building workplace resilience in today's rapidly changing business climate. Assess your organisation's resilience and health at work.

Promote Mindfulness Exercises

Individual resilience is a personal trait. Mindfulness is one mental training technique that can be quite beneficial as it helps a person improve their ability to see their surroundings because how they think significantly impacts how they perceive their surroundings.

Mindfulness training enhances cognitive flexibility, which helps people perform better at work. Empathy, compassion, and emotional intelligence can all be enhanced by mindfulness activities. These characteristics lower employee stress, stimulate employee creativity and engagement and foster resiliency, all of which can help organisations perform better.

Set a Good Example.

Strong leaders who can exhibit resilience to their employees may benefit from a workplace that supports resilience. An employee who regularly sees this attribute may benefit from this good example. Consequently, individuals may feel more driven to improve their workplace resilience.

You may display great leadership abilities and resilience while leading or working with others by creating workplace objectives, tackling problems confidently, and managing stress constructively.

Consider Resilience Training.

Offering resilience training in the workplace through an employee wellness program can educate you and your team on how to manage stress healthily, tackle obstacles professionally, and return to work after a difficult period.

Look for expert speakers who can inspire and educate your team about resilience, or have your colleagues and team members prepare presentations on how they employ this talent at work. Make sure to highlight the resilience, its importance at work, and how team members may develop it throughout the training.

Identify Your Employees’ Needs.

When managers recognise their team members' needs and challenges, they can assist them in developing resilience. It is important to learn about these experiences because resilience aims to help people overcome adversity.

Managers can help their employees overcome barriers, distractions, or difficulties when they're aware of them. Ask your workers about their problems in questionnaires, and you'll better understand their needs. By gathering the essential facts, you can begin developing strategies for building resilience within the team and maintaining a healthy work environment.

Identify and Accept Flaws.

It is possible for managers to help their teams recognise and accept mistakes and challenges in the workplace by admitting shortcomings. As a result of this strategy, workers may be able to develop resilience during times of difficulty.

Employees can be motivated by their dissatisfaction when managers encourage them to learn from their mistakes. It allows people to learn from their failures and grow so they can succeed in the future. Self-resilience can also be developed in the workplace through employee wellness initiative.

Incentivise Volunteers

People are able to stretch themselves and reach beyond their comfort zones by volunteering at work. In order to build resilience, individuals might take on new initiatives or jobs that are challenging.

Managers and team leaders may be more willing to encourage employees to take advantage of changes when they offer incentives. It may be appropriate for managers to give volunteers an extra day of paid time off so they can take charge of a project and create a schedule.