Squared MINDFULNESS GUIDE
Thank You! To all who participated in the Collins Square and Parramatta Square ‘How you are Staying Mindful‘ competition. When you’re feeling distracted, practising mindfulness is a great way to improve your headspace. Take a read through these life hacks to staying mindful!
SQUARED | MINDFULNESS
k r o W Breath
Taking time to slow down during busy days by focusing on my breath as it flows in and out of my body. Can be done anytime and anywhere!
Jo, Collins Square
SQUARED | MINDFULNESS
Acknowledge Achievements
Instead of to-do lists that became overwhelming, I now write an achievement list at the end of the day highlighting all the good things I have done. Focusing on the positives instead of the negatives of an unfinished to-do list.
Clare, Parramatta Square
SQUARED | MINDFULNESS
SQUARED | MINDFULNESS
Reading & Yoga I am making sure I stick to an early morning routine of reading my book ‘The Daily Stoic’ followed by some entries into my Resilience Project journal then followed by a short yoga session. If i wake up late I will make sure I fit in a quick meditation session or yoga in the afternoon along with a walk.
Andrew, Collins Square
SQUARED | MINDFULNESS
Take 5 minutes at the start of the day with no phone and a coffee only (and maybe in front of the heater). Take 5 minutes at the end of the day with no phone to reflect on the day. It is a very small time to take out but it has worked immensely (during a busy schedule).
Anthony, Collins Square
SQUARED | MINDFULNESS
Pause & Reflect
Daily mediation with Wellineux, as well as heart-focused breathing exercises, and taking my dobermann out for lunch walks.
Alice, Parramatta Square
s e s i c r e x E g n i Breath
SQUARED | MINDFULNESS
e c i t c a P r ude t i t a r G
Along with my regular meditation practice, I practice gratitude at the end of every day - even on our worst days, there is still so much to be thankful for and this keeps me grounded and gives me much needed perspective.
Rebecca, Collins Square
SQUARED | MINDFULNESS
Meditation
Whenever I find myself getting stressed or feeling overwhelmed, I grab the next available opportunity to meditate - even one or two minutes in between meetings has dramatically helped.
Christina, Collins Square
SQUARED | MINDFULNESS
SQUARED | MINDFULNESS
Ease the Mind
Every morning before I start work, I spend some time thinking about the day ahead, learning to relax and stay calm and not worry about the things that I cannot control and be grateful for the things I that I have. Learning to live in the present moment and to appreciate all those around me, friends, colleagues and family that may not be with me. Sometimes it is difficult to relax and ease the mind with all that is happening around us but it is good to keep trying and open our-selves to all the possibilities. Mindfulness certainly takes practice but the more you do it, the easier it becomes.
Ernest, Collins Square
SQUARED | MINDFULNESS
Practice Kindness
Every morning when I get to work I make a cup of tea and spend 5 minutes doing a quick meditation - asking my brain to be compassionate towards myself and others throughout the day.
Angelo, Parramatta Square
SQUARED | MINDFULNESS
SQUARED | MINDFULNESS
After 25 years of thinking that I wasn’t a morning person, I’ve found that half an hour or so of walking before starting work is keeping me sane and engaged, and ensuring that I’m wide awake by the time I open the laptop. It’s great to nod good morning to the same neighbours and dogs every morning too!
Robert, Collins Square
s k l a W ng
i n r Mo
SQUARED | MINDFULNESS
Pause & Reset
Taking a short break after a task is completed to feel present and reset.
Bianca, Collins Square
SQUARED | MINDFULNESS
p u k a e Br y a D the
I’ve been taking a walk at lunchtime to clear my head and practising yoga in the evenings, to transition out of “work mode” - I find it helps to break up the day when working from home.
Miranda, Collins Square
SQUARED | MINDFULNESS
Mindful Routines Morning yoga at home to begin my day in a quiet and peaceful way that leaves me feeling empowered to tackle the challenges. Taking walks outside at every chance I get, and writing down a gratitude journal to record things to be grateful for each day.
Rachel, Collins Square
SQUARED | MINDFULNESS
SQUARED | MINDFULNESS
Tea Ritual
1. I make my favourite tea. 2. I sit away from all tech devices. 3. For the first half of drinking I just focus on the steam coming off the tea and the smell and taste sensations. 4. For the second half of drinking I focus on what I’m grateful for.
Austin, Parramatta Square
SQUARED | MINDFULNESS
SQUARED | MINDFULNESS
Gratitude Journal Writing down every morning 5 things I’m grateful for. Journaling before bed time - how was my day, how did I feel, why / what made me feel that way.
Linh, Collins Square
SQUARED | MINDFULNESS
Yoga & Smile Every morning I have my Yoga routine that I follow for a more focused and active day. Many people aren’t aware but doing yoga at night (on bed just before sleeping) will release the hectic day’s stress and calm the body and mind to get a good night’s sleep. Do not forget to keep smiling and spread happiness.
Suprabha, Collins Square
SQUARED | MINDFULNESS
I start my day with going for a walk and seeing the sun rise while saying my mantras, which remind me how lucky I am considering what is happening in the world. I complete my tasks one at a time without rushing and focus on my senses while doing them. And, always listening out for the birds.
Niki, Collins Square
SQUARED | MINDFULNESS
Slow Down
SQUARED | MINDFULNESS
Pilates & Yoga Scheduling in 30-min time slots for Pilates or yoga, taking lunch time walks and having screen-free time.
Rebecca, Parramatta Square
SQUARED | MINDFULNESS
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SQUARED | MINDFULNESS