JOURNEY TO WELL-BEING

Work

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JOURNEY TO WELL-BEING:

Work

Cultivate focus, inspiration, and compassion,

and enjoy work that is meaningful to you.

Chopra’s Journey to Well-being gives you the tools and insights you need to
navigate your personal journey and uncover the wisdom that is already inside
of you. Use this workbook as a complement to the Journey to Well-being:
Work program by Devi Brown in the Chopra App.

Integrating wellness practices into our work world can be a transformative

aspect of the journey to well-being. Often, we view our work and our spiritual
practices as separate aspects. Through cultivating intention, meaning,
and purpose in your work and daily life, you can rediscover harmony and
fulfillment. As you give yourself the opportunity to infuse your well-being
into all areas of your life you begin to settle into the understanding that you
are the purpose of your life, rather than your purpose being something that
you do.

Remember, well-being is a journey, not a destination. There is no “quick fix”

or specified regimen. This journey is a commitment to yourself, creating
consistent practices in a way that feels aligned for you, to access harmony in
all aspects of your life.

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JOURNEY TO WELL-BEING: WORK

Shifting from work-life balance

to LIFE-work balance

Now that you have begun your journey to cultivating well-being at work, let’s create
space to reflect on ways that you can further your connection and remain aligned
throughout each of your days. Work and wellness practices are not separate from
one another, when we make the commitment to bring these practices into all
aspects of our lives, we begin to access harmony and ease every day.

EXERCISE | Self Reflection Practice

We exist within a culture that glorifies taking no days off, working overtime, and
packing as much into a day as you possibly can. It is as though we wear our stress
and busyness as a badge of honor. When we say “work-life balance” we place
importance and emphasis on work first. At Chopra we propose reversing the order
to LIFE-work balance to truly place emphasis on life being primary to support you
and what matters to you most.

When we make this conscious shift, we create an opportunity to get clear about
what is serving us and what is not, especially regarding our work schedules. We
settle into the remembering that we are more valuable than any job title and are
always worthy of making space in our days for nourishment – no matter what or
how much we produce. Honoring our worth, beyond our production, allows us to
set new boundaries that nurture our self-care and create life-work balance.

Let’s take the next 60 seconds to pause for this reflection practice.

Take a deep breath through our nose, and a settling breath out.

Begin to ask yourself:

What do I really want from my life?

Ho do I want to feel in my daily life?

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EXERCISE | Self Reflection Practice (Continuted)

Notice anything that naturally rises, what is the first thing that comes up,
before the overthinking mind has time to create an answer. Allow yourself to
write freely, without the need for specific sentences or complete thoughts.
If you notice your mind reaching to create specific answers, try to release
that urge and simply keep writing. When you feel complete, set your pens to
the side and pause. Allow your eyes to close again and become present with
whatever answers showed up for you.

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JOURNEY TO WELL-BEING: WORK

Journal Prompts

Often, many of our thoughts are consumed by work tasks, especially on particularly
busy days. It can be hard to take your mind from “work mode” into leisure or
reflective moments. Though our work is what we spend most of our time doing,
what we do is only one facet of our lives. Short reflection practices at the beginning
or end of your day can offer moments of grounding to transition into or out of your
workspaces. You might start with one or two prompts and return as frequently as
you’d like. Take this opportunity to reimagine how you relate to your work from a
self-focused and self-empowered frame of mind. Allow these offerings to support you
when you need them.

Consider the following prompts as you reflect on your journey.

EXERCISE | Journaling Prompts

1. Who am I? Outside of my workspaces, who am I?

Use this prompt to reflect on your connection with your truest self, at the core of your
being, beyond labels and titles. Consider the various aspects of your personality, how you
feel about yourself, and what you find yourself thinking about doing in moments where
your mind drifts.

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EXERCISE | Journaling Prompts (Continued)

2. What do you consider yourself to be good at?

Use this prompt to reflect on your unique gifts and talents. Consider what’s been
reflected back to you over time – your strengths, talents, and skills. You might even allow
yourself to think back to a younger version of you as you reflect.

3. What is the current flow of your workday?

Use this prompt to reflect on your current work experience. From waking to resting your
head at night, what is the flow of your day? If this differs from day to day, write down
some of the most present tasks, meetings, and agenda items that come to mind.

4. What are your well-being needs at work?

Using the previous two answers as a guide, use this prompt to reassess what your needs
are. As you grow and change, so will your needs. Are your gifts and talents given space
to thrive in your workplace? If not, consider what shifts might be available to align your
workday with your strengths. Honoring your needs will evolve as you do, with continued
reflection you have the opportunity to create environments where you can thrive.

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EXERCISE | Journaling Prompts (Continued)

5. How do you communicate your well-being needs at work?

Use this prompt to write down tangible ways that you can communicate your needs at
work. Conversations centering on your well-being can be challenging. Take this time to
put into words the challenges you might face and steps you can take to overcome those
challenges. Remember, you are worthy of taking up space in your schedule for yourself.

6. Who can you reach out to for connection and support?

Use this prompt to reflect on a person or multiple people in your life that you can lean
on for support. These may be coworkers and they may be loved ones you are connected
with outside of work. As you consider the people you lean on, remember that we as
humans thrive in community. Allow yourself to be empowered and uplifted by the
people in your life.

7. What are the qualities of your ideal life?

Use this prompt to reflect on what qualities show up in your mind when you think
about your ideal life. So often we talk about what our ‘dream job’ might be, instead, the
invitation is to focus on what the qualities of your ‘dream life’ would be. As you consider
these qualities, notice what is already present in your life and what you can make more
intentional space for.

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JOURNEY TO WELL-BEING: WORK

Intentions for Work

Now that you’ve taken time to reflect, one of the best practices to infuse your
mindfulness practices into your workday, and every aspect of your life, is intention
setting. The invitation is to find a moment to pause and create a specific intention
for your workday in the form of one word or a statement of affirmation to support
your continued practice. Remember, this is a journey rather than a destination.
Each day is going to look and feel different. Allow this affirmation to be something
you can return to anytime you need it.

What affirmations will help you remain committed to cultivate a well-being practice
at work?

My intention for my workday today is...

Need Inspiration?

Try these affirmations:

• I am worthy of taking time to pause.
• My inner truth guides me towards connection in all aspects of my life.
• My work fulfills my deepest desires.
• I am connected, with ease, to the people that I work with.

Bonus tip: Write one or two affirmations on a sticky note and place it on your
desk, computer, or somewhere you will see often to be reminded of your intention
throughout the day.

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JOURNEY TO WELL-BEING: WORK

Mindfulness at Work

Inviting mindfulness practices into every aspect of our lives, especially our work lives,
can help us to cultivate holistic wellness. We operate with schedules frequently; this
standard part of our days and work weeks is something we can use to serve us with
more intention. When we become aware of how we are filling our schedules, we can
reflect on where our energy is spent and make adjustments to actively make space
for nurturing practices.

EXERCISE | Conscious Scheduling

With rigid schedules of deadlines, meetings, and task lists filling our workdays, it’s
easy to get carried away with the demands of the day and forget to offer ourselves
moments of mindful practice. To cultivate well-being at work we can use the
schedules that we frequently visit to add in time for mindfulness throughout the
day.

Consider what mindfulness practice(s) you might be able to add into your day and
make a list of what feels possible.

1.

2.

3.

4.

5.

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EXERCISE | Conscious Scheduling (Continued)

Need Inspiration?

Try these:
• Have a mindful lunch outside
• Stand up and stretch between meetings/tasks
• Practice a chair yoga flow
• Listen to a spiritual audiobook or podcast during my commute
• Repeat affirmations before work and clearing statements after work

Now, consider what it would be like to schedule one of these into each day at work.
Use the chart below to write down your tasks and what practices you can commit to
for yourself (or add them directly to your digital calendar if you prefer!)

As you move through your week, the invitation is to prioritize your mindfulness
practices in the same way you prioritize meetings and other tasks. Even if the practice
is just 5 minutes, make space in your schedule for you.

As you’re looking at your life on paper take notice of where there is more ease or
space in your week. Is there a day when meetings start a little bit later? Or when your
commute is faster? Perhaps on these days that have a little more space, you can invite
in a practice that takes a bit more time. On the days that feel much fuller, try a short
breathing practice or stretch break.

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 Mon. Tues. Wed. Thur. Fri. Sat. Sun.
Work tasks

@chopra
Mindfulness

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practice
When will
you practice
*write down a
specific time or
timeframe that
you can commit to
JOURNEY TO WELL-BEING: WORK

Daily Practices

As you continue to navigate your spiritual growth, try inviting in these exercises to
support you in your daily life:

1. Mindful boundary setting: Practice leaving work at work. Taking time to

transition away from your workday can be transformational in honoring your
LIFE-work balance. If you commute to work, you can use your commute to
make a mindful shift. If you work from home, try going for a walk to wind down
and release the workday. In these moments of transition notice any thoughts
that show up related to your workday, perhaps stressors or tasks that are
running through your mind. Simply let them rise and give yourself permission
to let them go without holding attachments to any of it.

When we have clear boundaries around what is work energy and what is
reserved for our life outside of work, we can enter each moment with new
awareness and create a sense of harmony in our lives.

*Bonus tip: turn off all notifications related to work after work hours.

2. Practice active listening: This practice can help you remain connected and
engaged with your coworkers and teams. Active listening is a chance to
be fully present with what others are sharing, in meetings and in passing
conversations. Often, we are so focused on what we are going to say next that
we aren’t engaged in listening. In moments where listening feels hard and you
catch yourself wanting to interject, simply notice yourself and any feelings
coming up. Then allow yourself to take a deep breath in through your nose and
a deep breath out to release or move that energy.

Active listening invites you to quiet your mind chatter and make space
to process what your coworkers are sharing. This practice also offers an
opportunity to discover more compassion and empathy in each conversation
which can help build relationships with each person you engage with.
There are seven main chakras located along the spine and each has its own
unique sound or vibration. Using crystal bowls or chanting these sounds
with your attention in the appropriate area helps to balance the chakras and
increase harmony to your physical, mental, and emotional well-being.

*Bonus tip: learn about your dosha and share Chopra’s FREE dosha quiz inside the Chopra App with
your coworkers to develop deeper connection and understanding of each other!

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JOURNEY TO WELL-BEING: WORK

3. Name your experiences: Practicing mindfulness does not mean we are always
going to be happy, peaceful, and at ease. Naming your experiences as they are
is a practice of radical honesty and releasing judgement as you honor all that
you feel throughout each day. Reflect on what you do and don’t enjoy about
your job, the environment, the people, the scope of work, etc. Mindfulness is
exploring the shadows as much as you explore what is illuminated and finding
acceptance in the totality of your experience.

*Bonus tip: As you practice honoring the difficult moments, think of some ways you can support
yourself during your workday. Try creating a well-being tool kit with a few grounding items to bring with
you to work. Perhaps your favorite essential oils, crystals, a picture from home, or a piece of nature.

4. Slow down, be intentional with your tasks: It might feel counterproductive to

slow things down, especially when your days are busy with back-to-back tasks.
Taking time to slow down and be present with each task is a way to remain
mindful of and connected with everything that we do throughout the day. Set
goals using the acronym SMART.

• S-specific (clear and precise)

• M-measurable (you can measure progress)
• A-achievable (honest & realistic)
• R-resources (you have the resources needed)
• T-time (start and end date)

When practicing mindfulness throughout the day, trying to do too many things
all at once can pull us in into states of stress. You might become overwhelmed
and find it more difficult to complete any tasks. Taking time to slow down, focus
your attention, and be intentional about each task can ensure that your energy
is spent in the most effective ways possible.

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JOURNEY TO WELL-BEING: WORK

5. Take breaks often: Give yourself an opportunity to take breaks throughout the
day. Even if it’s for one minute, stand up and move around between tasks. Take
a break to stretch, breathe, eat a meal, or meditate. These frequent breaks can
also infuse into your internal space. Give yourself a scheduled time when you
don’t have to talk to anyone to be with your own thoughts. Take both external
and internal breaks throughout your day to find more connection with yourself
and sustained energy in your work.

6. Recapitulation practice: Recapitulation is a way to shift into the seat of the

observer of your life, all of your interactions and experiences. Practice this
before sleeping each night. Take time to reflect on your day from the moment
you woke up until the moment you get into bed. As you reflect, try not to
evaluate, analyze, or judge any of your experiences. Allow yourself to observe
objectively as each reflection passes by. This can be done quickly; it should only
take about five minutes to reflect on the events of the day. Perhaps you can
notice something you didn’t see consciously in the moment, gain insights and
clarity into certain aspects of your life.

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JOURNEY TO WELL-BEING: WORK

Community Connection

Cultivating well-being at work is a practice that extends to all those around us. One
of the best ways to create more connection and uplift your work environment is to
practice gratitude. Through the practice of gratitude, we not only remind ourselves
of all that we have to appreciate in our lives, but we also uplift those around us.
Extending genuine appreciation can uplift your work environment and help to build
community with those you work with.

EXERCISE | EXPRESSING GRATITUDE

Whether you work in a field where you are interacting with people very frequently
or more sporadically, chances are you have many opportunities to express
gratitude. You might verbally express your appreciation for someone’s support on
a project you worked on together or simply send an email or message expressing
gratitude for them just being a part of the team. Gratitude often doesn’t need
reason, it’s something that can be expressed in abundance without any explanation.
Practice expressing gratitude and see how it transforms your working relationships.

I will share my gratitude with...

Reflect on your experience:

What did you notice during this experience? How has it shifted your
relationships at work?

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JOURNEY TO WELL-BEING: WORK

Resources

Visit the Chopra App to practice daily meditations with Devi Brown

Connect with Devi Brown at an upcoming retreat

Crystal Bliss: Attract Love. Feed Your Spirit. Manifest Your Dreams by Devi Brown

Learn more about Devi Brown

Chopra Articles

Shifting from Work-Life to Life-Work Balance by Danielle Posa

Six Steps to Nurturing a Healthy Mind at Work by Erin Easterly

Use This Mindset to Experience More Fulfillment at Work by Heidi Spear

7 Ways to Increase Your Happiness at Work by Karson McGinley

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JOURNEY TO WELL-BEING: WORK

Congratulations!

You’ve completed the Journey to Well-being: Work workbook! These tools are meant
to support you whenever you need them most. Remember, to view this as a journey
rather than a destination. As you continue to practice and grow forward on your
path, revisit these tools and resources to support your restful and alert mind. We’re
here to support you along this journey and look forward to continuing to explore
with you.

Visit the Chopra App next month for a new theme and practices!

You are always on your way!

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