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In today’s fast-paced world, it is often hard to find the time to pause and take a breath to enjoy the present moment. Our attention span is so fractured by our incessant multitasking that we often have trouble focusing on the task at hand. Studies show that our brains do not function at their optimal effectiveness when we continue to jump around between tasks. Instead, optimal effectiveness is achieved when we are able to focus on accomplishing one thing at a time. One way to refocus and increase your personal effectiveness, while also improving your overall well being, is to practice meditation.

4 Ways to Incorporate Meditation into Your Schedule

1. Take 10. According to the recent book “Get Some Headspace,” the minimum amount of time needed for your brain and body to reap the benefits of meditation is 10 minutes a day. You don’t need hours of unstructured time to incorporate the practice into your life. Simply pull our your planner and schedule 10 minutes for silent contemplation at the beginning of your day, before things get hectic and you run out of time. You are likely to find that starting your day off on a more calm and focused note quickly improves your personal effectiveness and wellbeing.

2. Don’t Force Quietness. It is not practical to think that you can simply sit still and make your mind stop working. In the midst of your busy life, it is likely that when you first sit down, your mind will wander to your grocery list, your disagreement with a coworker, or all of the many things you need to accomplish that day. If you resist such thoughts, they are likely to remain firmly entrenched in your mind. To find mental quietness, be gentle with yourself. Try to let your thoughts pass without focusing on them, and you will gradually become more adept at clearing your head the more you incorporate meditation. If you really can’t clear your head, jot down your to-do list or other thoughts that are causing disquiet before you try to sit down and meditate.

3. Appreciate the Present Moment. Slow down and be in the moment. Appreciate your breathing and your presence in your life at this moment today. Be patient with yourself. Put your worries and stressors aside, and just breathe in the present moment. Practice this intentional quiet each day in order to improve your health, wellness, and personal effectiveness.

Increase Your Personal Effectiveness!

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