This blogpost was originally published in Estonian by Kaire Viil

During the day the trainer gives a lot of energy to their students in the classroom or in the virtual auditorium. Even during the breaks, students come to talk and about the training topics, share experiences, or ask more personal questions. To be fully awake throughout the day, the brain must be given a break every 45 minutes. But is the trainer always successful with it? One option is to use mindfulness exercises during the training day. It is worth to train with it constantly, then you will soon be able to focus, be awake, optimistic, and free of judgment at any moment.

Mindfulness can be practiced if you always focus on only one activity. James Clear writes in Atomic Habits that multitasking reduces productivity by up to 50%. For example, instead of the planned one hour, you can be productive and complete your goal in 30 minutes by not doing several things at once. When we are not fully focused, it is difficult to really enjoy the activity. Successful in-depth workers are characterized by their ability to focus and not spend time on low-value activities.

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Feel the training with all of your senses.

Mindfulness and awareness can also be trained by taking the time to notice what is going on around you and in your body. This can also be done during a training day. Observe your learners, your emotions, and how your physical body reacts to it all. Which part of your body do you feel most clearly with the current emotion? Know your location and atmosphere with all your senses - listen to the sounds, sense the smells, and observe the surroundings in detail. Sometimes closing your eyes for a few minutes helps you perceive sounds, smells, and textures. I recommend doing such a meditative exercise in the morning before tuning yourself into the training day. Also, ask your students how they feel and let them explain the emotion further. Be patient while waiting for an answers - a pause of a few minutes just seems too long for you. Then observe your learners and feel the energy of their thinking. Give the students more time to reflect and think about their observations. To continue brainstorming with your students feel free to ask them “Do you want to add anything else?”.

Find time to meditate every day. Find a peaceful place, a comfortable position and calmly enjoy the present moment and rest your brain. Be as you really like, you don't always have to follow a meditation video. In Neuroscience for Coaches, Amy Brann writes that the brains of people who have meditated consistently for five years are different. In any case, experiencing moments of mindfulness makes life less stressful, human relationships more fulfilling, and your body healthier.

Use every moment wisely

You can also practice mindfulness during energy breaks during the training day. Before eating or drinking know the food or coffee with all your senses. Examine it longer than usual, feel the texture, smell it, imagine the taste first and eat or drink slowly, as if it were the best food in the world or a very special cup of coffee. Have a try today during your next break, for example at a home café.

The final phase of the training day is also an ideal time to practice mindfulness. For example, keep a gratitude diary - write down 3-5 things you are grateful for in this training experience. If possible, give only positive examples on the training day. An optimistic mindset ensures good health and a greater satisfaction with your physical body. Also, go home from the training day while being fully mindful. Stop the time and the car and watch the wildlife on the way home for about ten minutes - the plants, animals or the hustle of small children; be present and walk here and now. It takes about three weeks to get a new habit. If you start practicing mindfulness today, you will be more focused, cheerful, healthier, less judgmental in by autumn in your work and everyday life. What would be your favorite way to train your mindfulness?

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Author: Kaire Viil, kaire.viil@selgedsihid.ee, 7th level adult educator, head of the training company Selged Sihid OÜ, ambassador of EPALE. Currently studying to become a coach at the Estonian Business School.