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How to use mindfulness to get you through those long work days

1. Begin the day with a positive message— before you start the day choose a positive, quote, or saying and repeat it to yourself throughout the day. If you are of the Christian faith, begin your day with scripture, focus on God and allow the scripture to fill your spirit. 

Consider what your day has in store and choose a saying or piece of scripture that will be the most beneficial to you, for example, do you have a big presentation? How about “Each time we face our fear, we gain strength, courage, and confidence in the doing“, T. Roosevelt; or if it is a stressful day and calmness is needed “Be still and know that I am God“, Psalms 46:10. 

2. Prioritise your breathing — Whilst this may seem simple it is hard to overlook the benefits of controlling your breathing particularly when it comes to elevating stress. Simply slowing down your breathing puts you in a calm state.

You can also try the 3,3,3 breathing technique of breathing through your nose for 3 seconds, holding the breath for 3 seconds then exhaling through your mouth for 3 seconds and feel the calmness.  

3. Utilise your lunch break —  It can be tempting to work through your lunch break, particularly if its a busy day but there are so many benefits to be achieved by stepping away from your desk.

Distancing yourself from your work by simply taking a walk or going out to eat can increase your concentration as well as your mental strength and make the afternoon much easier to get through. Using this time to pause, and be thankful can also be highly beneficial to your day. If you have faith in God a prayer of thanks can help yourself re-centre, if not a self reflection on the positives in life and the need to be grateful can reestablish an equilibrium and make sure you end the day in a productive manner.

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