^During these times of wars, illnesses, crimes, economic turmoil, and all the bad things happening around the world, it can be hard to regulate our worry and stop dwelling on worst-case scenarios.

This is where mindfulness meditation may be most beneficial. What is mindfulness, what are its advantages, and how can we incorporate it into our everyday lives?

‍Mindfulness: What Does It Mean?

Mindfulness refers to focusing on the current moment without judgement. Our innate human capacity to be completely present without being overreactive or overwhelmed is known as mindfulness. When we practise mindfulness, we return our attention back to the present moment, enabling us to regulate our thoughts rather than the other way around.

Mindfulness is also the polar opposite of spending life on autopilot, which most do without even recognising. How can you know if you're in autopilot mode?

Do you find yourself ticking off task after task without taking a break? Do you often contemplate when doing something as simple as assisting your kid with homework? 

If you answered yes, it's time to embrace mindfulness. Pause for a minute. Take note of your child's giggles.

‍Find Your Peace in the Midst of the Turmoil and Enjoy Benefits Such As:

‍Improved Emotional Stability

Studies, as well as our experts, suggest that attentive people manage stress better and avoid harmful coping mechanisms. They are aware of their own feelings as well as the emotions of others. Therefore, they approach events calmly and cope effectively with unexpected circumstances, ultimately leading a happy healthy life than those who don’t practice mindfulness.

According to research, those who practise mindfulness better manage anxiety caused by diseases, making it more relevant in our daily lives.

‍Better Professional Performance

Mindful meditation enables us to concentrate on one task at a time, reducing our tendency to get distracted. It also increases creativity by removing negative thoughts that stifle creative thinking.

Practising mindfulness helps us concentrate on the present and allows for better ideation, clear communication, and active listening —- all of which are valuable qualities to have a perfect work life balance.

‍Better Interpersonal Relationships

Mindfulness practice helps us create better ways of interacting with others. It teaches us to avoid emotional responses and approach every interaction with empathy and patience – something we could all use right now.

Overall, mindfulness is related to increased regard for people and their feelings, making it simpler for us to change our actions to better our relationships. This is especially true when it comes to having wellbeing at workplace as we start to deal with every situation mindfully. 

In the midst of every crisis, lies great opportunity." - Albert Einstein

‍Here’s How to Get Started With a Mindfulness Practice

‍Set Your Intention for the Day:

Mornings are ideal for this, but if you can't, choose a time that works best for you throughout the day. Simply take these few steps:

• Sit up straight with your spine relaxed, not stiff.
• Take three slow, deep breaths. Breathe in through your nose and out through your mouth.
• Consider your day's schedule and ask yourself what your purpose is.
• Respond to the question and state your objective, which may include being kinder to yourself, eating well, getting certain tasks done, and so on.
• Check-in with yourself throughout the day to make sure you're on track.

It is important to take frequent breaks while working since sitting continuously can be harmful to your health.

‍Pay Attention to the Sound:

When you are feeling nervous or upset, focusing your attention on the noises around you may be relaxing and centering practice. You just need to complete the following activities:

• For a minute, sit comfortably with your eyes closed.
• Focus on the sounds around you and identify them. For example, the clock ticking, the fan whirring, and the leaves rustling. 

After one minute, take some time to notice how relaxed and present you feel. Do this every day to enhance your general mental health.

‍Get Some Stretches In:

Need a quick boost when working from home? You may do the following as long as your chair has a back:

• Put your left hand on your right knee.
• Place your right arm on the chair's back.
• Stretch gently.
• Take note of the stretch; after 60 seconds, return your body to its original position.
• Repeat on the opposite side.

‍Eat Mindfully:

Eat what you really want to eat, and don't rush through your lunch breaks. Take your time enjoying it. Be sure to pay attention to:

• The different textures in your food
• The time and effort put into putting it together
• The explosion of flavours in your mouth

‍Dive Deep Inside Your Body:

It's easier than it seems. Close your eyes and:

• Take note of any areas of your body where you experience tension; it might manifest as an ache or a tightness.
• Bring your focus to a point in your body where you are not stressed.
• Concentrate on the lack of tension as well as body sensations such as a steady pulse and a relaxed jaw.
• Keep your attention on this for 10 seconds.
• Consider that feeling extending throughout your body for another 10 seconds.
• Return your focus to the initial source of tension in your body.
• Focus on the difference if it feels different.
• Repeat this practice many times, noting where and when the tension has eased so that the sensation might extend to the rest of your body.

‍Final Thoughts

You don't have to practise every single mindfulness method to feel better and more present. Experiment with various routines and strategies to see what works best for you and your schedule. After that, practise, practise, practise. We're going through a difficult period, but we'll emerge stronger.

Allow yourself to breathe, take a break, and be appreciative of the current moment in the meanwhile – it's the best any of us can do.

We have entered an era where millennials are doing things that make us scratch our heads and wonder what exactly they are trying to accomplish. It started with them abruptly resigning from their jobs, a phenomenon dubbed The Great Resignation. Then, in what is known as quiet quitting or taking it easy at work, they refused to perform beyond their minimum expectations. 

A growing number of Millennials are transitioning to gig labor as a way to escape the "ennui" of the 9 to 5 nonsense, which they deem monotonous. According to the most recent labor statistics, Millennials and Gen Z are increasingly working for numerous companies at once, contradicting the stereotype of loyal and dedicated workers. 

So what exactly is happening, and is there an underlying connection between great resignation, quiet quitting, and moonlighting? 

The Great Resignation

Early in 2021, when people first started quitting their jobs in droves, most experts thought that the "Great Resignation" was a direct result of the pandemic's uncertainty and chaos.

The situation right now is strange. Despite a lifting of Covid restrictions and a subsiding pandemic in many countries, resignation letters are still flooding in. Even though there are widespread predictions of a slowdown, workers are actually quitting their jobs in large numbers. Many who have not left yet plan to do so soon as well.

Nevertheless, even a severe financial catastrophe, which many believe is imminent, may not be enough to prevent the Great Resignation and retain current employees. In the unlikely event that we experience a recession, we will need to wait and see how things unfold. Companies must adjust to accommodate employees and understand their needs through corporate wellness programs as long as employees know what they seek. 

Quiet Quitting

The majority of people are back to work, though they are doubtless unhappy to be there. As they have become accustomed to remote work, they are reluctant to quit, so they are happy to embrace the concept of quiet quitting. 

Rather than working late, participating in team-building activities, or volunteering for new initiatives, quiet quitting individuals move away from work and avoid the above and beyond. They are stepping away from the hustle and bustle culture.

Psychologists refer to the behavior as 'occupational citizenship behavior.' Quiet quitters keep up with just enough work at work, then leave on time and avoid slack. According to experts, the increase in quiet quitting has correlated with higher job dissatisfaction levels. 

Moreover, a sudden shift has occurred in the way we question the job and, most importantly, being at work. As a result, there is also a rapid change in expectations and job satisfaction. Corporate wellness programs can help companies better understand their employees' needs and why they are not satisfied at work by performing some activities with them. 

Moonlighting

According to another survey, almost 65% of IT workers say they or someone they know moonlights or looks for part-time work while working from home.

Considering how young the workforce is and how big and developing the industry is, it should be no surprise that this is the case. IT companies with large staff have a difficult time creating a sense of loyalty and ownership. 

Young tech workers fully embrace the hustle culture, which often costs more to advance financially than one job does. So while salaries in Bangalore, India's IT hub, are relatively high, living expenses are also high. 

Along with increasing their income, many workers aim to advance their skills or pursue their passions. Furthermore, working from home has made it easier to combine a secondary job with a primary job while reaping both benefits.

The bottom line

Employers should not overlook the importance of moderation in behavior, even when great resignation, quiet quitting, and moonlighting have helped employers to understand the paradigm shift in worker demands. Employees who follow these trends will only betray their jobs if they break corporate policy. However, the corporation will not, under any circumstances, tolerate a decline in productivity.

Therefore, both the workers and the employers must increase their communication channels in a situation like this, where a change in all areas is required, so there is a clear understanding. Additionally, employers should pay their employees fairly, appreciate their efforts, and recognize their abilities in order to retain workers.