Are you in a #work slump? Try these tips

Are you in a #work slump? Try these tips to help you stay #mindful at work. http://ow.ly/5sos30h1Hly http://ow.ly/i/B3XIl

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Maintaining Mindfulness at Work

Maintaining Mindfulness at Work

Are you walking into work with the weight of the world on your shoulders? Are conference calls, business meetings and another day at the office getting the best of you?

You aren’t the only one. It can be easy to get swept up in the stress of a long work day. In fact, the American Institute of Stress reports that “80% of workers feel stress on the job.” So how do we fix it? I believe that you can find a lot of relief from reassessing your priorities and focusing in on maintaining mindfulness in the workplace.

Here are a few tips I have found to help over the years.

 

Be Intentional

Come into the office and take a moment to consider where your biggest hurdle and how much emotional weight you are going to allow it to hold over you. This doesn’t have to be a complete overhaul to your attitude, but tell yourself that before you react you are going to pause and take a deep breath. Slowly push yourself and consider how you can adjust your attitude and responses. If you approach issues with a levelhead, the more likely you are to experience calm interactions with your peers. Just think about it.

As Dr. Jeffrey Egler says, “You likely won’t go from not exercising at all to exercising every day. That might be your goal, but it’s not going to happen overnight. Be realistic.” If you want mindfulness to become a part of your routine, you have to remember that it’s a marathon not a sprint.

 

Be Present

There are a lot of ways to tackle this step. Sometimes it is as simple as leaving a sticky note on your desk reminding you to breathe. Other times, it’s a bit more complicated. As Melli O’Brien explains on her blog Mrs. Mindfulness she values the STOP method as a means to refocus herself. She says, “The STOP method deliberately focuses on the breath, our body sensations and present moment experience and this interrupts us from being stuck in a cycle of thinking and emoting which can further ‘rev up’ our distress.

By breaking the cycle of distress, we allow ourselves a chance to catch our breath and get a better view of the big picture which can be particularly important in an office environment.

Acknowledge the Silver Linings

It is easy to put on the blinders and only see work as work. By reminding yourself why you love what you do, you are also reminding yourself that you want to be there. It might be something as small as a friendly conversation with a coworker or a super satisfied client, but it’s important to acknowledge those positives and enjoy them. Just like your mindset, work can have a lot of positives

 

End by Returning to Your Center

Sharee James puts it best instructing readers to end the day by focusing on their breath and “[setting] the intention to leave your work behind you for the day.” More times than not, you will have another email you want to answer or another project you want to tackle before the following day, but it isn’t feasible. You have to give yourself a break and accept that the work will still be there tomorrow and you can concern yourself with it then.

Can’t sleep? Try these 5 yoga poses.

Can’t sleep? Try these 5 yoga poses.

It happens to all of us. You know you have to be up in a few hours, but you can’t stop tossing and turning. Yoga might be just the sleep aid you were looking for. As explained by the National Center for Biotechnology Information, “Yoga encourages one to relax, slow the breath and focus on the present, shifting the balance from the sympathetic nervous system and the flight-or-fight response to the parasympathetic system and the relaxation response.” Yoga is an excellent opportunity to quiet your body and mind.

 

Child’s Pose

Child’s pose is one of the most common poses and a natural point to start from. As explained on Yoga Outlet, “This resting pose centers, calms, and soothes the brain, making it a therapeutic posture for relieving stress.” Spread your knees, but keep your big toes touching. Extend your arms outward and allow your chest to press down into your mat. Broaden your upper back before settling into the position and releasing all the tension from your muscles.

Because this is a resting position, be sure you don’t overexert or make yourself uncomfortable by placing your knees to wide. It will only distract you from your true purpose – relaxation. You can also use props to support your head or hips to find total relaxation. Focus on being comfortable in child’s pose rather than over-thinking your form.

Pigeon Pose

Pigeon pose is perfect for releasing tension in your hips. Starting on your hands and knees, pull one leg up and across while extending the other out the back. Square your hips and press your chest down toward your bent knee to extend the stretch.

Forward Fold

Forward fold is as a simple as it sounds while still providing a solid stretch. Stand upright and slowly bend forward as you reach towards your toes. Don’t feel like a failure if you can’t reach your toes on the first try. Flexibility is fluid based on the person. If you effortlessly reach your toes, wrap your hands around your feet and pull your upper body closer to the floor.

Supported Bridge

Supported bridge is a great opportunity to open up your back and chest after a long day.

Start by laying on your back. Plant your feet and lift your hips, creating a nice arch in your shoulders. You can place a block under your lower back to ease some of the difficulty and help you focus on finding your zen.

 

Meditation

Meditation is an underrated counterpart to yoga. How often do you take a moment to focus only on the rise and fall of your chest? Meditation gives you the chance to escape the rat race and focus on your core.

Cross your legs. Place your palms on your knees while sitting up straight. Zero in on your breathing. Take intentional deep inhales with strong exhales. Focus on stepping away from your worries before proceeding into child’s pose.

 

Remember, the most important thing is to enjoy your practice. You don’t need perfect form to reap the benefits of this routine.

For visual learners, you can check out this video with a complete routine including each of these poses from yoga instructor, Kassandra.

David Taran On Making A Profit In Commercial Real Estate

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Originally published on Patch.

There is such a stigma attached to real estate investing in today’s economy. Despite all the guidance offered up by expert investors and countless success stories, many individuals are cautious about even getting their feet wet in commercial real estate investing.

One of the biggest myths surrounding real estate investing is that you need a significant amount of capital before you can even start or else you will never earn a profit. This couldn’t be farther from the truth. Not only can you earn a profit, but you can do so fairly quickly, as long as you are knowledgeable about the process.

Profiting From Commercial Real Estate

The initial strategy that goes into investing in commercial real estate is not as complicated as one might think. There are two ways that you can make money after purchasing a property: by leasing it and charging your tenants rent and by the natural appreciation of the property over time.

Leasing Your Property

There are a variety of options when it comes to what type of properties one can invest in. Each option requires you to create unique arrangements for the specific tenant who will be renting your property:

Office space: The company you are leasing to will cover the rent in order to have a space to work in. These contracts typically range from five to ten years.

Apartments: You will have more tenants when you lease an apartment building. Tenants range from either individuals to couples to families. Contracts typically do not extend beyond one year at a time, but whether you offer one-year contracts or month-to-month contracts at the onset is up to your discretion.

Appreciation Of Your Property

While time is often on your side, appreciation can either be in or out of your control. Like with anything, relying on appreciation alone can come with consequences, but there are positives with this strategy that leasing cannot offer you:

Through demand: If you own property in a desirable area, someone may approach you with a high offer in hopes of obtaining your property for their future profit.

Through improvements: In this option, you have control over the appreciation of your property. If you make certain improvements, it can inherently increase the value.

About the author: David Taran is a real estate investor based out of California. He is the founder and CEO of Sunstar Capital, where he brings over 26 years of professional experience. David and his company work to build strong foundations between investors in the real estate market to bring about exceptional returns. They specialize in acquiring commercial properties in strategic, high-growth areas to create value through targeted capital improvements and leasing programs.