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WORK & LIFE BALANCE

WORK & LIFE BALANCE

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Responsible Verite Integral Learning Center
Last Update 25/01/2025
Completion Time 10 minutes
Members 2
Basic

GUIDED MEDITATION

Guided meditations should focus on promoting relaxation, clarity, and mindfulness while helping participants connect with their inner selves. Below are some types of guided meditations suited to the theme:

Our finest selection

Body Scan Meditation

Visualization Meditation

Mindfulness Meditation

Grounding Meditation 

Breathwork Meditation

Loving-Kindness Meditation

TECHNIQUES DURING WORK

  • Focus on one task at a time instead of multitasking.
  • Use tools like the Pomodoro Technique (25-minute focused work sessions followed by a 5-minute break).

  • Begin with a clear plan or priority list.
  • Set realistic goals to prevent feeling overwhelmed.

  • Step away from your desk for a short walk or stretch.
  • Use a few minutes to focus on your breath or listen to calming music.

  • Turn off unnecessary notifications on your phone or computer.
  • Keep your workspace tidy to reduce mental clutter.
  • Whenever you feel stressed, take a moment to breathe deeply.
  • Try this: Inhale for 4 counts, hold for 4, exhale for 6 counts.

Engage your senses: Notice 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.

Acknowledge completing even small tasks to boost motivation and maintain focus.


TECHNIQUES DURING LEISURE

Set Boundaries for Work
  1. Avoid checking emails or taking work calls during personal time.
  2. Create a ritual to signal the end of your workday, such as a short walk or journaling.

Engage Fully in Activities
  1. When enjoying a hobby, focus on the sensations, emotions, and process instead of the outcome.
  2. For example, when painting or cooking, pay attention to the colors, textures, and aromas.

Practice Mindful Eating
  1. Eat meals without distractions like TV or your phone.
  2. Notice the flavors, textures, and smells of your food.

Embrace Tech-Free Time
  1. Designate periods to disconnect from screens and be fully present with loved ones or yourself.

Savor Simple Moments​
  1. When spending time with loved ones, actively listen and engage in conversations.
  2. Appreciate nature during walks or quiet moments.

Journal or Reflect​
  1. Write down thoughts or moments of gratitude to ground yourself in the present.
  2. Reflect on the positive aspects of your day.

Practice Yoga or Meditation

  1. Engage in activities that center your mind and body.
  2. Even 10 minutes of yoga or a quick meditation can anchor you in the moment.