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How to develop mindfulness aka alertness with trainings?

26/06/2020
door EPALE Keskus Eestis
Taal: EN
Document available also in: ET PL LV

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.

 

Photo: Unsplash

 

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.

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1 - 10 van 12 weergegeven
  • afbeelding van Emīlija Ģēvele
    Esmu novērojusi, ka sākumskolas klasēs skolotāji piekopj "rīta rituālus", atvēlot 5 minūtes dažādiem elpošanas vingrinājumiem, kas palīdz sagatavoties darbam. Protams, nedrīkst aizmirst, ka apzinātība vēl vairāk kā bērniem, jātrenē arī pieaugušajiem, kuriem no ikdienas kņadas un padarāmo darbu sloga "atslēgties" ir grūti.
    Paldies par ideju ieviest "Pateicības dienasgrāmatu", iepriekš par tādu nebiju dzirdējusi!
  • afbeelding van Elīna Bērziņa
    Paldies! Ļoti jauks raksts. Pateicību dienasgrāmatu esmu izmantojusi un varu teikt, ka tā tiešām palīdz atslābināties un ieraudzīt savu dzīvi pozitīvākas nokrāsās. 
    Manuprāt, daudzi cilvēki ikdienā piedzīvo lieku stresu, uztraucoties par lietām kuras nevar ietekmēt. Šādos brīžos jāuzdod sev jautājums Vai es šobrīd varu kaut ko mainīt? Ja atbilde ir , tātad nav par ko satraukties.
  • afbeelding van Regīna Pro
    Paldies, raksts superīgs un iedvesmojošs, par šo noteikti ir jārunā daudz vairāk, mūsdienās visur ir manāma steiga, tāpēc arī darbi tiek izdarīti pavirši, jo paralēli tiek domāts par visu citu. Šis lika apzināties cik saspringta un steidzīga ir daudzu cilvēku ikdiena.
    Cilvēkam tiešām jābūt spējīgam un gribošam apstāties kaut uz pāris minūtēm, lai atslēgtos no ikdienas steigas, ieklausītos putnu skaņās un apbrīnotu ēdiena garšu un tekstūru.
  • afbeelding van Ieva Cekule
    Publikācija ļoti labi parāda ne tikai, to ko vajadzētu darīt pasniedzējiem, bet jebkuram cilvēkam. Šāda attieksme pret sevi ļauj vieglāk darīt savu darbu un izbaudīt dzīvi. Manuprāt, ne tikai pasniedzējiem vajadzētu šādi trenēt savu apzinātību, bet arī pamatskolas un vidusskolas skolotājiem šis būtu jāņem vērā, lai stundas noritētu veiksmīgi. Ļoti labs piemērs par pateicības dienasgrāmatu, jo tā pēc kāda laika ļaus atskatīties uz visām labajām lietām, kas notikušas!

    LU studente
  • afbeelding van Monika Hausman-Pniewska
    Byłam na kursie ośmiotygodniowym Mindfulness i były to moje ulubione zajęcia z uważności, choć zasypiałam przy każdej medytacji. Widać moje ciało było mocno zmęczone. Zdałam sobie wtedy sprawę, jak szybko jem, jak chodzę z głową do przodu, jak zaciskam ręce i przede wszystkim, że cały czas myślę o tym, co mam zrobić. A tymczasem na zajęciach dotykałam, wąchałam, smakowałam, a nawet słuchałam przez pół godziny rodzynka!!! :) To było bardzo ciekawe i nie znane mi odczucie. Dzięki za przypomnienie tego dobrego stanu, naprawdę warto ćwiczyć uważność.  Zawsze po szkoleniach wracam szybko do domu, mieląc w głowie, to co się wydarzyło. Następnym razem się zatrzymam, wypiję spokojnie kawę w ładnym miejscu albo pospaceruję. 
  • afbeelding van Kaire Viil
    Dear Monika,
    Thank you for simple and wonderful thoughts. I enjoyed Tim Segaller book The ABC Guide of Mindfulness.
  • afbeelding van Radek Czahajda
    It happens to me often during training that I come back home and feel pain in the back, all of a sudden realising I was very tensed during the entire day. I think I will take this practice for my future all day training and see how it will work for me during the day :) I wonder if a meditation during the break can help me be more relaxed during the second part. Will test it out, thank you! 
  • afbeelding van Kaire Viil
    Thank you! Even 30 second meditation gives energy. Breath deeply five times, feel the floor under feet, smell and enjoy atmosphere and people.
  • afbeelding van françois Lenne
    I share a very simple exercise to do in the morning. In the shower become aware of the water on every part of your body and welcome every part of your wet body by naming it...... and enjoy this warm water.... this exercise mixes positive psychology and mindfulness, which are two different things ...
  • afbeelding van Kaire Viil
    Thank you! Metaphors are always good technique.