The Art of Mindfulness : Maintaning Work-Life Balance

by CS Shivani Shrivastav, Member, ICSI and Fellow Member, Chartered Governance Institute, UK
Email – shrivastavshivani@gmail.com

In today's fast-paced world, it can be easy to get caught up in exertions of the quotidian life,
frequently finding ourselves at the bottom of the list of priorities. As we get lost in the mires of a
busy lifestyle, so do our personal lives and consequently, our relationships and family lives end up
paying heavily over the years. This erosion creates its own stresses, leading to a piling up of
issues, which then start seeming irresolubule. Hence, it becomes essential to look within and
recognize the sources of these stresses, in order to do justice to the roles we need to play in our
personal and professional lives, doing full justice to them at all levels, as well as keeping in mind
our own growth.

Work-life balance
It refers to the balance between the demands of work and personal life. It involves finding a healthy
equilibrium between the time and energy you devote to your job, your family, your relationships,
and your own personal interests and well-being. Maintaining a good work-life balance is essential
for overall well-being, as it can help reduce stress, prevent burnout, and improve relationships and
overall quality of life. Work-life balance refers to the balance between the time and energy you
spend on your work and your personal life outside of work. Achieving a healthy work-life balance
can be challenging, especially since technology has made it easier to stay connected to work
outside of regular working hours.
However, there are some strategies that we can use, making it easier for us to better manage our
schedules and commitments, while also remaining cognizant of our own needs -
1. Prioritize self-care: Make time for activities that nourish your mind, body, and soul. This can
include exercise, meditation, reading, or spending time with loved ones. Prioritizing self-
care can help you feel more balanced and less stressed.
2. Create a schedule: Create a schedule that allows for both work and personal time. Set
aside time for work, exercise, meals, relaxation, and other activities. Stick to your schedule
as much as possible to maintain a sense of routine.
3. Set realistic expectations – We sometimes tend to be overly enthusiastic in our estimate of
how much can be achieved within a given timeframe, and frequnetly end up over-
committing, thus causing stresses not only for ourselves but also for our families and
colleagues.
4. Be present: When you're at work, focus on work. When you're at home, focus on home.
Avoid checking work email or taking work calls during non-work hours. Similarly, avoid
personal distractions when you're at work.
5. Set boundaries: Set clear boundaries between work and home life. Create a schedule and
stick to it, so you have time for both work and personal activities. It can be helpful to
establish a designated workspace and to turn off notifications from work-related apps and
email during non-work hours.
6. Take breaks: Take regular breaks throughout the day to stretch, move your body, and
recharge your mind. This can help improve your focus and productivity, as well as reduce
stress and burnout.
Achieving a healthy work-life balance can have many benefits for both our personal and
professional life. When we are able to achieve and maintain a healthy work-life balance, we are
more likely to feel satisfied with our jobs and more motivated to perform well. Overall, achieving a
healthy work-life balance can lead to a more fulfilling and enjoyable life.

The role of Mindfulness

This is where mindfulness comes in as a viable solution and conscious lifestyle change.
Mindfulness is the practice of being present and attentive in the moment, without judgment. It
involves paying attention to your thoughts, feelings, bodily sensations, and the environment around
you. Mindfulness has its roots in ancient Eastern meditation practices, but has gained popularity in
recent years as a way to reduce stress, improve mental health, and enhance overall well-being.

Mindfulness thus, is the practice of being fully present and engaged in the current moment, without
judgment. It simply means being aware of and paying attention to our thoughts, emotions, and
physical sensations, as well as the world around us, with curiosity and openness. Mindfulness has
its roots in ancient Eastern meditation practices and contemplative practices, more specifically, in
yogic and Buddhist practices, but has gained popularity in recent years as a way to reduce stress,
improve mental health, and enhance overall well-being.

Mindfulness has been shown to have many benefits, including reducing stress and anxiety,
improving focus and cognitive performance, and promoting overall mental health and well-being.
We may also experience improved cognitive function, better sleep, and reduced symptoms of
depression. By focusing on the present moment and letting go of distractions and worries,
mindfulness can help reduce anxiety, increase self-awareness, and improve emotional regulation.

Mindfulness can be practiced in various ways, including meditation, deep breathing exercises, and
even simply paying attention to your surroundings while going about your daily activities.
By practicing mindfulness, you can maintain a healthy work-life balance and improve your overall
well-being. It takes time and effort, but the benefits are worth it. We can start small and make
mindfulness a part of our daily routines. It involves paying attention to your thoughts, feelings,
bodily sensations, and the environment around you. To start practicing mindfulness, set aside a
few minutes each day to focus on your breath and clear your mind. We can also try incorporating
mindfulness into our daily activities, such as taking a mindful walk or eating a meal mindfully. With
regular practice, mindfulness can become a habit that improves overall well-being and helps
maintain a more balanced and fulfilling life.

Some common mindfulness practices include:

1. Mindful breathing: Focus on your breath and observe it as it flows in and out of your body.
When your mind wanders, gently bring it back to your breath.
2. Body scan meditation: Bring your attention to each part of your body, starting at your toes
and working your way up to your head, observing any sensations you notice without
judgment.
3. Mindful walking: Pay attention to the sensations of walking, such as the feeling of your feet
on the ground or the movement of your legs.
4. Mindful eating: Practice mindful eating: Take time to savor and enjoy your meals without
distractions. Focus on the taste, texture, and smell of the food, and try to eat slowly and
mindfully.
5. Practice mindful communication: When communicating with others, practice active listening
and engage fully in the conversation. Focus on the speaker and give them your full
attention, without distractions or judgment. This can help improve the quality of your
relationships and reduce misunderstandings.
6. Practice mindfulness meditation: Set aside time each day to practice mindfulness
meditation, which involves focusing on your breath and observing your thoughts without
judgment. This can help you develop greater awareness and self-regulation, as well as
reduce stress and improve your mood.
7. Loving-Kindness Meditation: Cultivate feelings of love, kindness, and compassion towards
yourself and others. This can involve silently repeating phrases such as "May I be happy,
may I be healthy, may I be peaceful," or "May you be happy, may you be healthy, may you
be peaceful."
 8. Some other mindful activities: Engage in activities that promote mindfulness, such as yoga,
journaling, or going for a nature walk. These activities can help you stay present and reduce
stress, which can improve your overall well-being.

Reiki as a practice of mindfulness

One of the easiest ways of achieving mindfulness is through Reiki, a method of relaxation and
balance at the physical, mental, emotional and even spiritual levels. It is a form of energy healing
that is very ancient, the current form of which originated in Japan. It involves the transfer of energy
from the practitioner to the recipient through touch or otherwise, and is so simple that it can be
practiced even by a child.

The beauty of Reiki is that it promotes physical, emotional, and spiritual healing by restoring the
natural balance of energy within the body. This energy then supports us to reach our own
equilibrium, bringing about the following changes and benefits -
 Detoxification of the body
 Reduced stresses, tensions and anxieties
 Enhanced immunity
 Better self-regenerative capacity of the body
 Release of negative emotions and traumas; elimination of blockages
 Mental acuity and agility
 Better decision-making
 Improved productivity and work capacity
 Healthier inter-personal relationships and team work
 Peace and relaxation
 Enhanced awareness
 Compassionate responses
 Spiritual growth

Learning Reiki, one becomes a channel of this energy for life, and can then take conscious steps
to augment his or her own energy levels as and when required. It is a complementary technique
which when practiced over a period of time, can enhance the very quality of life, making one more
resilient and accepting of the changes that are inevitable with life. Moreover, a practitioner can give
Reiki to others as well, thereby creating a healthy environment within our families and workplaces
by changing many lives and restoring the natural balance within our ecosystems.

Reiki can be used as a tool to support mindfulness by promoting relaxation and reducing stress
and anxiety. When the body and mind are relaxed, it is easier to cultivate present moment
awareness and to observe thoughts and emotions without judgment or distraction. Reiki can also
be used in combination with other mindfulness practices, such as body scan meditation or mindful
breathing. By incorporating Reiki into your mindfulness practice, you may be able to deepen your
awareness of your body and your emotions, and to access a deeper sense of relaxation and inner
peace.

Hence, Reiki can be used as a complementary practice to support mindfulness and works like a life
tool available to us through out our lives once we learn it, using which we can create and shape
our own lives with more integrity and connectedness. During a Reiki session, the practitioner uses
their hands to transfer energy, with the intention of promoting relaxation and reducing stress and
anxiety. This can help to create a state of deep relaxation and calmness, which can support
mindfulness practice by making it easier to stay focused and present in the moment.

Reiki can also be used to support specific mindfulness practices, such as mindful breathing or
body scan meditation. The practitioner can focus their energy on specific areas of the body to
promote relaxation and reduce tension, making it easier to stay focused on the sensations of the
breath or the body.
This in turn, helps in creating a healthy work-life balance, by allowing you to focus on your priorities
and be more intentional with your time. When it comes to work-life balance, Reiki and mindfulness
can help you prioritize your tasks and avoid getting overwhelmed.

So go on, make your life and existence more meaningful and fruitful. Manage life and time better to
get more out of it, and see life flourish! Welcome to this journey of a lifetime!

Note – The author is a Reiki practitioner and meditator since 2000, having learnt with Shri
Akhilesh, the co-founder of Cosmic Rhythm, one of the best and most authentic centres for Reiki
training and other self-development and transformation workshops. Having received extensive
Reiki teachings from one of the best Reiki masters in the world, the author has experienced many
life-changing effects firsthand. She can be reached at her email for her experiences related to Reiki
and mindfuless. More information about Reiki and its effects can be had by WA messaging at
94254836786 or by visiting www.cosmicrhythm.org.