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Anchor Your Attention: Reclaim Focus in Turbulent Times
- 2025/04/23
- 再生時間： 2 分
- ポッドキャスト
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サマリー
あらすじ・解説
Hey there, welcome to Mindful at Work. I'm glad you've carved out this moment just for yourself today. I know mornings can feel like a tornado of emails, notifications, and endless to-do lists - especially on days when the pressure seems to be mounting and your focus feels scattered.
Take a deep breath with me right now. Feel your feet connected to the ground, your body settled in your chair. Notice how simply stopping for a moment can create a small sanctuary of calm.
Today, I want to introduce you to what I call the "Anchor and Expand" technique - a powerful way to reclaim your focus and transform how you approach your workday. Imagine your attention is like water - it can flow everywhere and nowhere, or it can be deliberately channeled.
Close your eyes if you're comfortable. Start by taking three deliberate breaths. Inhale slowly through your nose, feeling your chest rise. Exhale completely, letting tension drain from your shoulders. With each breath, imagine you're gently tethering your awareness to this present moment - like dropping an anchor in a turbulent sea.
Now, expand your awareness. Notice the quality of your breath. The subtle sensations in your body. The ambient sounds around you. Your mind might want to dart back to that pending report or upcoming meeting - and that's okay. When you notice your thoughts drifting, simply acknowledge them without judgment, then softly return to your breath.
This practice isn't about achieving perfect concentration, but about building a muscle of intentional attention. Think of it like training a curious, compassionate internal coach who gently redirects you when you get off course.
As you prepare to return to your day, set a small, practical intention. Maybe it's approaching your next task with full presence, or taking a 60-second mindful pause between meetings. Your awareness is your greatest professional asset.
Thank you for spending this time together. If this resonated with you, please subscribe and share Mindful at Work with someone who might need a moment of calm. See you next time.
Take a deep breath with me right now. Feel your feet connected to the ground, your body settled in your chair. Notice how simply stopping for a moment can create a small sanctuary of calm.
Today, I want to introduce you to what I call the "Anchor and Expand" technique - a powerful way to reclaim your focus and transform how you approach your workday. Imagine your attention is like water - it can flow everywhere and nowhere, or it can be deliberately channeled.
Close your eyes if you're comfortable. Start by taking three deliberate breaths. Inhale slowly through your nose, feeling your chest rise. Exhale completely, letting tension drain from your shoulders. With each breath, imagine you're gently tethering your awareness to this present moment - like dropping an anchor in a turbulent sea.
Now, expand your awareness. Notice the quality of your breath. The subtle sensations in your body. The ambient sounds around you. Your mind might want to dart back to that pending report or upcoming meeting - and that's okay. When you notice your thoughts drifting, simply acknowledge them without judgment, then softly return to your breath.
This practice isn't about achieving perfect concentration, but about building a muscle of intentional attention. Think of it like training a curious, compassionate internal coach who gently redirects you when you get off course.
As you prepare to return to your day, set a small, practical intention. Maybe it's approaching your next task with full presence, or taking a 60-second mindful pause between meetings. Your awareness is your greatest professional asset.
Thank you for spending this time together. If this resonated with you, please subscribe and share Mindful at Work with someone who might need a moment of calm. See you next time.