|Fulfillment@Work: CREATING CALMNESS, Part I
March 4, 2000
Welcome to the Fulfillment@Work Newsletter
Published by Joel Garfinkle, Dream Job Coaching
1. Creating Calmness, Part I
2. Quotes of the Week
Creating Calmness, Part I
Many of you live busy, successful lives and it's hard to find a sense of calmness during your day. What you want to do is to move from being stressed out and overwhelmed to a sense of calm and peace during your day. Here are some ways that will help you in creating calmness in your day:
1. Lower Your Expectations
Lighten up on yourself. Most of you set your expectations too high in both your work and home life. Lowering your expectations can give you a sense of space to help you feel more calm. Don't lower your standards...just be more gentle in your expectations of yourself. For example, if it takes you three days to accomplish a task, give yourself five.
2. Narrow Your Focus
You might have three, five, ten or more things on your mind all clamoring for your attention. Your focus is scattered and you feel stress. Choose one task and do it slowly to completion. Feel the calmness that comes from focusing on one task or item at a time.
3. Underpromise, Overdeliver
Promise far less than you know you can do or less than the person is asking you to do. Reduce expectations and allow yourself more freedom. The freedom you give yourself can allow your creativity to be stimulated and you can deliver a better product, idea, presentation, dinner, activity, etc. People will be amazed at your improvement and you will have more calmness in your life.
4. Have A Beginning And Ending Ceremony For The Day
You may start the day rushing out of bed, rushing to work or school, rushing home again at the end of the day to collapse in bed again. Try beginning your day and ending it focused on calmness & serenity. Wake a few minutes early to meditate, walk, journal or read. Begin the day not in chaos but in a calm, focused state of mind. Gather your thoughts and plan your day. At the end of your day, again, have an ending ritual. Read or journal, take a bubble bath and garden. Any calming, centering activity to allow your mind to relax and recuperate from the day's activities and enter sleep in a restful state.
5. Create Calming Rituals Throughout The Day
During the day, have a calm time ritual that you use to transition from one activity to another. For example, as I get into my car to leave home, I take three breaths. Before I walk into my office, I walk slowly and calmly. When I leave again at the end of the day, I take some more breaths. Also, when the phone rings on my telephone I allow it to ring three times so that I can take a few breaths to be present for the person who is calling. This ritual helps me prepare for each activity and I gain more compassion for the driven side of myself and appreciation for the calm side.
Next month will include the 2nd part to Creating Calmness!
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~ Joel Garfinkle
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Quotes of the Week
Live with intention. Walk to the edge. Listen hard. Practice wellness. Play with abandon. Laugh. Choose with no regret. Continue to learn. Appreciate your friends. Do what you love. Live as if this is all there is.
~ Mary Anne Roadacher-Hershey
Take time to marvel at the wonders of life.
~ Gary W. Fenchuk
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