3 Ways To Be Mindful During A Chaotic Day At Work

Work can be one of the most stressful parts of a person's life, and chaotic days at work are even worse. To both be productive at work and enjoy your life, it is important to learn how to be mindful amidst the work chaos. Here are 3 ways to be mindful during a chaotic day at work.

Although it can be tempting to pull out your phone and mindlessly scroll through social media, one of the best ways to be mindful at work is to use your breaks wisely and intentionally.

Try to use your break time to recharge and reset physically, mentally, and emotionally. For example, try meditative breathing, gratitude journals, or journaling, in general, to try to be mindful during your work break. If none of those ideas work for you, then simply find a way to recharge your batteries while still being present in the moment.

If you use your work breaks more wisely, you will be more energized and level-headed when you get back to work. As a result, you will be able to be more productive, handle your projects better, and connect with your coworkers.

At work, it can be tempting to agree to nearly every project that gets placed on your desk. Obviously, you want to do your best and put your best foot forward for getting a bonus or promotion. However, saying “yes” to all tasks is not always in your or your company’s best interest.

Whenever you feel overwhelmed or overworked, you need to learn how to say “no.” If you agree to all projects, especially when you feel overwhelmed, both you and the work will suffer, which is not the best strategy for being an efficient and functional worker.

When you say “no” to a project, make sure you remain professional and respectful. Simply explain that you have too much work on your plate already, ask if someone else can handle the job, or ask if you can accomplish the task at a later date. Chances are, expressing your stress and inability to properly perform the function will be the better option in the long run.

Everyone likes to think of themselves as a multitasker, which is when you try to do two or more tasks at the same time or switch back and forth between them. Even if you think you are a great multitasker, our brains are best at operating on one task at a time. For this reason, it is wise to be a single-tasker, meaning someone who focuses on one task at a time, at work.

When you focus all your efforts on one project or task, your mind is able to fully process and comprehend the challenges in front of you. As a result, you perform better, are more productive, and feel more connected with the work.

To become a single-tasker, try to keep a time journal because it can be difficult to know when you are multitasking. In your journal, write down exactly what you achieved in a certain block of time. This will tell you when you are single-tasking or multitasking. Adjust your habits accordingly.

To recap, work can be extremely stressful, making it important to be mindful throughout the day. Using your breaks wisely, learning when to say “no,” and becoming a single-tasker are the best ways for becoming mindful at work.

Grab my latest eBook on mindfulness to learn more here https://etsy.me/3y2D7lM

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Thanks for listening!

-Sarah

3 Reasons Mindfulness Helps You Grow As A Person

Everyone is familiar with the physical cycle of life: you are born, grow, and eventually die. During the growth stage, you grow mentally and emotionally, not just physically. Mindfulness is one of the best ways to help you in all parts of the growth phase. Here are 3 specific reasons that mindfulness helps you grow as a person.

Many people assume that learning is done in a classroom when you're young. Although this is a form of learning, we as humans are designed to learn throughout our entire lives. From the time we are two years old until the day we die, we are constantly learning about our world, ourselves, and those around us.

To get the most out of life, we must enhance our learning abilities. By doing so, we can have better careers, more fulfilling personal lives, and better understand our loved ones and the world in general. Many people assume that learning capabilities are something you’re born with. This is not true; there are things you can do to make yourself a better learner.

Studies show that mindfulness increases the density of gray matter in the brain regions associated with learning, memory, and focus. As a result, it allows you to better focus on topics, comprehend the material, and recall it at a later date, thereby making you a better learner.

As humans, we are naturally driven to care for those we love, as well as other humans in general. One sign of immaturity is the lack of compassion and empathy for other people. As we get older, our compassion often increases since we learn that life is not as straightforward as it once appeared in our youth. For this reason, increasing compassion is a way to help you grow.

Luckily, mindfulness is one way that you can actively increase your compassion and altruism. Studies show that mindfulness increases activity in the brain regions associated with compassion and emotion regulation. As you become more compassionate and able to regulate your emotions, you can help those around you better. This allows you to grow into a human being that is more helpful to society.

More so, studies also suggest that mindfulness increases self-compassion. Self-compassion is important for factors such as resilience and satisfaction with life. The more self-compassionate you are, the more you are able to grow, learn from your mistakes, and enjoy your life.

Resilience is one’s ability to bounce back from tough and difficult situations. This is something that is not easy by nature. To grow into the best version of yourself, you must learn how to become resilient.

Mindfulness increases your resilience because it increases self-compassion and promotes optimistic thinking. As you become more self-compassionate, you are able to give yourself a break and understand that you are only human. As a result, you're gentler with yourself, allowing you to overcome adverse situations more easily.

Similarly, optimistic thinking allows you to not be bogged down by negative thoughts and feelings about your life and self. As you become more optimistic, you'll become more resilient to any challenge that you might face.

In conclusion, growth is a necessary but difficult aspect of life. Mindfulness is a great way to grow your mental and emotional abilities since it makes you a better learner, increases compassion, and increases resilience. As a result, the more mindful you are, the more you will grow into the person you are supposed to be.

To grab a copy of my latest Mindfulness eBook click here https://etsy.me/3y2D7lM

The Largest Info-Product Store SelfHelp411.com

Thanks for listening! 

-Sarah

Change Your Life Listening To These Affirmations Everyday:  Achieve Wealth, Health, Fortune, and Success

Achieve Your Dreams By Declaring to Yourself that You Already Have It! 

Affirmations and positive thinking work by drawing in energy and focusing it with the subconscious to bring about change. 

I strongly think this and we have limitless power to alter the world around us, to produce the life we wish, to draw toward us positive and advantageous events, experiences and individuals.

Similarly, we may also draw toward us damaging destructive events, experiences and individuals. This is the basis of the Law of Attraction. Listen to these affirmations daily to change your life and achieve your dreams!

To grab a bundle of affirmation eBooks click https://etsy.me/3N0zJNn

Thanks for listening! :)

-Sarah

SelfHelp411.com

5 Consequences of Unrealistic Expectations

Without even realizing it, we may be setting unrealistic expectations for ourselves and others. They may not have been unrealistic at the time, but circumstances constantly change, and what was realistic at one moment may not be the following day. When we stick to unrealistic expectations, there are a number of consequences that follow. Today, we’re going to tell you exactly what those consequences are.

Setting unrealistic expectations for yourself and others leads to disappointment and frustration on both ends. On one end, the person who created the expectation will feel disappointed and frustrated when the other party fails to complete what was expected. On the other end, the person completing the expectation will have the same feelings with themselves and possibly with the other person for expecting too much.

Trying to live up to an expectation that is unrealistic can also mess with a person’s self-confidence. When a person feels like they’re failing something, it’s extremely easy to attack our self-confidence and self-esteem. When our self-confidence takes a hit, it becomes exceedingly more difficult to complete tasks and live up to the expectations set for us.

Another common consequence of unrealistic expectations is experiencing burnout. If we’re constantly trying to reach high expectations, eventually we’re going to feel numb to the task at hand. That numbness turns into burnout, which then causes a variety of other issues. These issues may include mental health struggles and physical health issues due to excessive stress.

To avoid burnout, it’s essential to take breaks when needed and know your limits in terms of what you’re capable of, and willing to do.

When we set unrealistic expectations for ourselves or others, it may cause whoever is responsible to rush, in order to meet a deadline. While reaching a deadline is ideal, this sometimes means quality is sacrificed as not as much time can be spent on the assignment. Instead, it’s important to create expectations that are doable for whoever is tasked with taking them on.

In this case, it’s always best to allow ample time for someone to complete a certain task for you to avoid being stuck with a rushed and half-done task when a deadline rolls around.

Unrealistic expectations are a common cause of overwhelm in the person responsible for living up to them. If an expectation is set too high, that person may spend all of their time and energy focusing on that one expectation, while ignoring other obligations. By ignoring these obligations, they mount up and that person is left with a huge pile of responsibilities after completing the high expectation. As a result, overwhelm kicks in and stress levels rise.

Although high expectations aren’t necessarily unrealistic, it’s always important to adapt your expectations to an individual person’s skill level and capability. This way, you can set reasonable expectations that a person can complete in a timely manner without sacrificing the quality of the task. In turn, you gain a reliable comrade and they gain a sense of trust from you for the future.

To grab a copy of Life of Contentment eBook click https://etsy.me/3NU1Cbc

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-Sarah

The Metaverse is a virtual platform that is slated to become the successor to the internet as it ushers in the next stage of technology. As a fully immersive 3D experience, the inner workings of the Metaverse can get complex. With that said, there are three key aspects of the Metaverse that allow it to work in the way it does.

These aspects are presence, interoperability, and standardization. Each one has a unique and important job in allowing the Metaverse to run. Without one, you won’t get the other three. In order for the Metaverse to run smoothly, all three aspects need to work together in unison.

In this guide, we’re going to explain each of the three key aspects and why they’re important to the Metaverse.

Presence, in regards to the Metaverse, is the actual feeling of being within the virtual world. When you can physically feel your online presence, it’s been shown to greatly improve the quality of your experience while online. To achieve that feeling of being present, it’s easiest to use a VR headset to immerse yourself in the world.

The same sentiment is true for anyone who likes playing games or interacting on social media outside of the Metaverse. When we can feel the presence in a game with excellent graphics, it makes us want to play the game longer. When we post on social media and feel seen and heard, it makes us want to continue conversations with online friends.

The next aspect we’re going to cover is interoperability. Interoperability refers to a person’s ability to jump in between virtual worlds with ease. Rather than changing digital assets within each world, interoperability allows you to jump through Metverses while using the same avatar and other digital items.

There are a variety of applications that allow users to create an avatar to be used throughout hundreds of platforms. Some of these include ReadyPlayerMe and Animaze. These two apps not only allow you to create game characters, but you can also use your avatar in zoom meetings.

As far as the transferring of these digital assets goes, the process is typically carried out on the blockchain through the use of cryptocurrency or NFTs.

The third and final key aspect of the Metaverse is standardization. Standardization is what enables interoperability within the platforms across the Metaverse and beyond. In retrospect, you can’t have interoperability without standardization. When it comes to standardization in the Metaverse, standards are created by the Open Metaverse Interoperability Group.

This group’s mission is to bridge virtual worlds by designing and promoting protocols for identity, social graphs, inventory, and beyond. With a world as large as the Metaverse is designed to be, having standards is important to ensure smooth operation.

Within the global tech industry, the Metaverse has been talked up to be the successor to the internet. Those are some pretty big shoes to fill, so who builds it and how the Metaverse is built is integral in ensuring it can live up to the expectations we’re putting on it.

While the Metaverse isn’t the fully immersive oasis we want it to be yet, spending as much time as possible ensuring it runs smoothly is essential. After all, what are we supposed to do if we rush the process and the entire world crashes as a result? As the next in line to the throne after the internet, the Metaverse is important for a myriad of reasons from connecting with friends and family to revolutionizing medicine.

-Sarah

The Science Behind the Power of Affirmations  

Lots of people are using positive affirmations in their daily life to help them reach their goals. But affirmations are more than motivational slogans. There is plenty of scientific evidence to show how and why affirmations work on your subconscious mind. There are even health benefits to using affirmations!  The research that supports the use of affirmations tends to fall into two camps: psychological theory and neuroscience.   

Affirmations and Your Identity - Self-affirmation Theory 

Most forms of psychological therapy or counseling are based on the idea that you can improve your mental health by changing your view of yourself. You can change the script about who you are and bolster your self-esteem by acknowledging and focusing on your positive aspects to become more confident about your capabilities.  Self-affirmation theory asserts that your self-identity is flexible and that you can change your view of yourself as a person. This means you can choose to see yourself as strong, smart, and capable of doing whatever you want. And this is where affirmations that align with your personal values can be particularly powerful.   

Affirmations and Your Brain  

There is increasing research that shows the physical impact of affirmations on the structure of your brain. When you practice positive affirmations, you are introducing new concepts to your brain and opening up new neural pathways. This is what helps to change your mindset from negative self-doubt to positive confidence. Scientists have mapped the changes that occur in the brain when we choose to move to a more optimistic frame of mind, building, and reinforcing those neural pathways.   When you think about your own personal values, you are activating the part of your prefrontal cortex that is involved in self-related processing of information and positive valuation. Repeating your affirmations regularly throughout your day keeps activating this part of your brain, reinforcing positive self-identity.  

Affirmations and Your Health 

Science has also proved some surprising physical health benefits of practicing positive affirmations.   Daily practice of affirmations has a measurable impact on your resilience and how well you deal with stress. As well as having a positive effect on depression and anxiety, regular and consistent use of affirmations can help lower your levels of cortisol and adrenaline, both harmful stress hormones. As your stress response declines, your heart rate and blood pressure will decrease, reducing your risk of stroke and heart attack. People who use affirmations are also more likely to lead healthier lifestyles, exercise more, and eat a healthy diet.    

Science shows us that we have nothing to lose and everything to gain by using positive affirmations daily.  

If you ever need someone to talk to contact me - you are not alone.  

SarahSevenfoldLifeCoaching.com  

Thanks for watching!  

~Sarah

#science #affirmationscience #powerfulaffirmations #affirmations #positiveaffirmations #powerofaffirmations #sciencebehindaffirmations #abundance

The Power Of Guided Meditation

Meditation as a practice is possible for all people and can help to ease stress, increase peacefulness, and can lead to greater overall happiness. Learning how to meditate is easy enough, but the practice is lifelong and will go through phases if we continuously practice throughout our lives. The purpose of meditation is to create a space within the mind where thoughts cease and we can experience relaxation, a sense of oneness, and deep breathing.

During meditation, the thoughts may come back and the mind may wander. Some days and moments, the mind is more active than others. Sometimes sensations will arise in the body or there can be a distraction from events occurring around you and outside of your control. You might have a thought pop in or get lost in a daydream or other ideation.

This is normal for the active mind and our thoughts come and go just like our breath does. Yet, we do have control and choice over both if we choose to make it so. Meditation is a practice of conditioning the mind to recognize thoughts and slow them down or eliminate them and come to a place of peace where we can have a clearer mind to move forward.

When a thought comes in to distract us during meditation, we can take notice of it and pause and then return to the breath and the present moment and not allow us to be taken on a ride.

Mindfulness Guided Meditations

Meditation is a practice that can be done by anyone at any time. This is one of the most beautiful aspects of the practice. Yet sometimes we are feeling distracted and have trouble quieting our minds. When we are highly stressed or overwhelmed it can be difficult to bring ourselves back to a balance and sit silently in inaction.

Sometimes we feel like our minds are moving too fast to even get a handle on, and the outside world is distracting and overwhelming. If and when this happens, we can look to guided meditations to help set us on the path to empowerment with meditation. While meditation is often done sitting silently, there are also other meaningful ways to adapt the practice to our lives.

Guided meditations can be very helpful when first beginning a meditation practice. When we listen to a guided meditation we are led by a professional who can remind us to come back to the breath and to be gentle with ourselves throughout the process.

This is a great practice for people who are self-critical, disempowered, or for anyone who needs accountability. It can be difficult for many of us to sit in silence for 10-20 minutes but listening to a 10-20-minute guided meditation can be relaxing and more directed and engaging. Guided meditations help us to direct our energies in a particular direction or on a chosen area of focus.

Insomnia

Insomnia often goes hand and hand. Having the right mental tools is essential when dealing with stress. Insomnia and anxiety affect everyone in different ways and can come on at any time. Guided meditation is a great tool to help ease anxiety. Insomnia and anxiety is the overwhelming feeling of panic or worry that can happen for many different reasons. It can come as a normal reaction to stress, but it can also come from overthinking or fear of the unknown for people with an anxiety disorder.

Guided meditation is a start to a way to a calmer and less anxious life allowing you to get the sleep your body needs. Please, always consult your medical practitioner.

-Sarah

The Power Of Guided Meditation

Meditation as a practice is possible for all people and can help to ease stress, increase peacefulness, and can lead to greater overall happiness. Learning how to meditate is easy enough, but the practice is lifelong and will go through phases if we continuously practice throughout our lives. The purpose of meditation is to create a space within the mind where thoughts cease and we can experience relaxation, a sense of oneness, and deep breathing.

During meditation, the thoughts may come back and the mind may wander. Some days and moments, the mind is more active than others. Sometimes sensations will arise in the body or there can be a distraction from events occurring around you and outside of your control. You might have a thought pop in or get lost in a daydream or other ideation.

This is normal for the active mind and our thoughts come and go just like our breath does. Yet, we do have control and choice over both if we choose to make it so. Meditation is a practice of conditioning the mind to recognize thoughts and slow them down or eliminate them and come to a place of peace where we can have a clearer mind to move forward.

When a thought comes in to distract us during meditation, we can take notice of it and pause and then return to the breath and the present moment and not allow us to be taken on a ride.

Mindfulness Guided Meditations

Meditation is a practice that can be done by anyone at any time. This is one of the most beautiful aspects of the practice. Yet sometimes we are feeling distracted and have trouble quieting our minds. When we are highly stressed or overwhelmed it can be difficult to bring ourselves back to a balance and sit silently in inaction.

Sometimes we feel like our minds are moving too fast to even get a handle on, and the outside world is distracting and overwhelming. If and when this happens, we can look to guided meditations to help set us on the path to empowerment with meditation. While meditation is often done sitting silently, there are also other meaningful ways to adapt the practice to our lives.

Guided meditations can be very helpful when first beginning a meditation practice. When we listen to a guided meditation we are led by a professional who can remind us to come back to the breath and to be gentle with ourselves throughout the process.

This is a great practice for people who are self-critical, disempowered, or for anyone who needs accountability. It can be difficult for many of us to sit in silence for 10-20 minutes but listening to a 10-20-minute guided meditation can be relaxing and more directed and engaging. Guided meditations help us to direct our energies in a particular direction or on a chosen area of focus.

Insomnia

Insomnia often goes hand and hand. Having the right mental tools is essential when dealing with stress. Insomnia and anxiety affect everyone in different ways and can come on at any time. Guided meditation is a great tool to help ease anxiety. Insomnia and anxiety is the overwhelming feeling of panic or worry that can happen for many different reasons. It can come as a normal reaction to stress, but it can also come from overthinking or fear of the unknown for people with an anxiety disorder.

Guided meditation is a start to a way to a calmer and less anxious life allowing you to get the sleep your body needs. Please, always consult your medical practitioner. 

-Sarah

The Power Of Guided Meditation

Meditation as a practice is possible for all people and can help to ease stress, increase peacefulness, and can lead to greater overall happiness. Learning how to meditate is easy enough, but the practice is lifelong and will go through phases if we continuously practice throughout our lives. The purpose of meditation is to create a space within the mind where thoughts cease and we can experience relaxation, a sense of oneness, and deep breathing.

During meditation, the thoughts may come back and the mind may wander. Some days and moments, the mind is more active than others. Sometimes sensations will arise in the body or there can be a distraction from events occurring around you and outside of your control. You might have a thought pop in or get lost in a daydream or other ideation.

This is normal for the active mind and our thoughts come and go just like our breath does. Yet, we do have control and choice over both if we choose to make it so. Meditation is a practice of conditioning the mind to recognize thoughts and slow them down or eliminate them and come to a place of peace where we can have a clearer mind to move forward.

When a thought comes in to distract us during meditation, we can take notice of it and pause and then return to the breath and the present moment and not allow us to be taken on a ride.

Mindfulness Guided Meditations

Meditation is a practice that can be done by anyone at any time. This is one of the most beautiful aspects of the practice. Yet sometimes we are feeling distracted and have trouble quieting our minds. When we are highly stressed or overwhelmed it can be difficult to bring ourselves back to a balance and sit silently in inaction.

Sometimes we feel like our minds are moving too fast to even get a handle on, and the outside world is distracting and overwhelming. If and when this happens, we can look to guided meditations to help set us on the path to empowerment with meditation. While meditation is often done sitting silently, there are also other meaningful ways to adapt the practice to our lives.

Guided meditations can be very helpful when first beginning a meditation practice. When we listen to a guided meditation we are led by a professional who can remind us to come back to the breath and to be gentle with ourselves throughout the process.

This is a great practice for people who are self-critical, disempowered, or for anyone who needs accountability. It can be difficult for many of us to sit in silence for 10-20 minutes but listening to a 10-20-minute guided meditation can be relaxing and more directed and engaging. Guided meditations help us to direct our energies in a particular direction or on a chosen area of focus.

Anxiety

Living with anxiety can be challenging, especially if you don’t know good techniques to help alleviate it. Having the right mental tools is essential when dealing with stress. Anxiety affects everyone in different ways and can come on at any time. Guided meditation is a great tool to help ease anxiety. Anxiety is the overwhelming feeling of panic or worry that can happen for many different reasons. It can come as a normal reaction to stress, but it can also come from overthinking or fear of the unknown for people with an anxiety disorder.

Anxiety can interfere with daily activities like work,  school, and social interactions. For someone without an anxiety disorder, short periods of mild anxiety can cause a boost of energy and help focus. Anxiety disorders can cause daily activities to feel impossible and eventually deteriorate your quality of life. Anxiety is different for everyone, but most people experience similar symptoms. Guided meditation is a start to a way to a calmer and less anxious life. Please, always consult your medical practitioner.

-Sarah

The Power Of Guided Meditation

Meditation as a practice is possible for all people and can help to ease stress, increase peacefulness, and can lead to greater overall happiness. Learning how to meditate is easy enough, but the practice is lifelong and will go through phases if we continuously practice throughout our lives. The purpose of meditation is to create a space within the mind where thoughts cease and we can experience relaxation, a sense of oneness, and deep breathing.

During meditation, the thoughts may come back and the mind may wander. Some days and moments, the mind is more active than others. Sometimes sensations will arise in the body or there can be a distraction from events occurring around you and outside of your control. You might have a thought pop in or get lost in a daydream or other ideation.

This is normal for the active mind and our thoughts come and go just like our breath does. Yet, we do have control and choice over both if we choose to make it so. Meditation is a practice of conditioning the mind to recognize thoughts and slow them down or eliminate them and come to a place of peace where we can have a clearer mind to move forward.

When a thought comes in to distract us during meditation, we can take notice of it and pause and then return to the breath and the present moment and not allow us to be taken on a ride.

Mindfulness Guided Meditations

Meditation is a practice that can be done by anyone at any time. This is one of the most beautiful aspects of the practice. Yet sometimes we are feeling distracted and have trouble quieting our minds. When we are highly stressed or overwhelmed it can be difficult to bring ourselves back to a balance and sit silently in inaction.

Sometimes we feel like our minds are moving too fast to even get a handle on, and the outside world is distracting and overwhelming. If and when this happens, we can look to guided meditations to help set us on the path to empowerment with meditation. While meditation is often done sitting silently, there are also other meaningful ways to adapt the practice to our lives.

Guided meditations can be very helpful when first beginning a meditation practice. When we listen to a guided meditation we are led by a professional who can remind us to come back to the breath and to be gentle with ourselves throughout the process.

This is a great practice for people who are self-critical, disempowered, or for anyone who needs accountability. It can be difficult for many of us to sit in silence for 10-20 minutes but listening to a 10-20-minute guided meditation can be relaxing and more directed and engaging. Guided meditations help us to direct our energies in a particular direction or on a chosen area of focus.

Anxiety

Living with anxiety can be challenging, especially if you don’t know good techniques to help alleviate it. Having the right mental tools is essential when dealing with stress. Anxiety affects everyone in different ways and can come on at any time. Guided meditation is a great tool to help ease anxiety. Anxiety is the overwhelming feeling of panic or worry that can happen for many different reasons. It can come as a normal reaction to stress, but it can also come from overthinking or fear of the unknown for people with an anxiety disorder. 

Anxiety can interfere with daily activities like work,  school, and social interactions. For someone without an anxiety disorder, short periods of mild anxiety can cause a boost of energy and help focus. Anxiety disorders can cause daily activities to feel impossible and eventually deteriorate your quality of life. Anxiety is different for everyone, but most people experience similar symptoms. Guided meditation is a start to a way to a calmer and less anxious life. Please, always consult your medical practitioner. 

-Sarah