Do your work as if we are a meditation.
There is a method for working concentrated Pomodoro technique.
It's simply working for 25 minutes on single task and giving a 5 minute break.
Today I will mix this method Pomodoro technique but with the mindfulness.
Since most of our time is in office or on desk,
Why we don't transform it into a mindful practice?
Don't you have time for meditation or do you meditate but easily forget its comic effect?
You are losing time to transfer your meditative experience into your desktops and office.
In this meditation we will work mindfully.
It's a kind of background voice to accompany while you work,
Especially when you are first frustrated in the office.
Don't you know Pomodoro technique?
We will apply it,
Don't worry.
But mixed with the mindfulness technique you will work not only,
You will not only work but also will be relaxed.
Ok,
Let's get started.
Sit in your chair and keep your back straight.
Take a deep breath.
You can close your eyes for a short time before starting your actual work.
Yeah,
Close your eyes.
Take 3 slow deep breaths.
Set an intention.
You will have 25 minutes over Pomodoro to work and I will remind you during this work.
What is your intention?
I will finish this report or answer this quick email.
You don't need to set a goal,
Finish a thing.
In fact,
You can say I will focus and I will do half on it.
If you don't know how long it takes,
Please don't worry and set your intention as my intention is focusing on this task.
Ok,
Now open your eyes,
Sit with posture right and feel the balance of your weight on both sides.
Feel your back and hips,
Feel your feet on the ground.
Ok,
Here we go.
I will stop talking during your work session except to remind you a few little things and remind your intention.
Just make sure your mind doesn't wander.
Ok,
Good luck.
You are now focused.
Continue to work.
You are now focused.
You are now focused.
You are now focused.
You are now focused.
You are now focused.
You are now focused.
You are now focused.
You are now focused.
You are now focused.
You are now focused.
You are now focused.
You are now focused.
You are now focused.
You are now focused.
Yes,
Keep going.
Do you remember your intention?
If you find yourself dreaming or checking your phone,
It's ok.
Return to your breath and keep going.
Don't blame yourself,
Just return to focus.
It's time,
Right time to focus.
Yes,
Maybe you feel exhausted or don't know what it will be like or you are too concentrated,
Maybe,
Hopefully.
Keep going.
And if you have an idea or worry,
Simply take a quick note on a piece of paper for later.
Yes,
You are.
Yes,
You are.
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You are.
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Yes,
You are.
Yes,
You are.
Yes,
You are.
Yes,
You are.
Yes,
You are.
