In my previous post, I discussed how freelancers can create their own Circle of Safety to thrive in the gig economy. One powerful way to achieve this is through mindfulness, a practice that helps reduce stress, increase focus, and improve overall well-being.
I have casually explored mindfulness for years, but after my mom died I was really lost at sea and decided to use some time off to train as a mindfulness teacher. It was exactly what I needed and became the anchor which has helped me to re-establish after that tumultuous period. It’s now part of my mission to share mindfulness practices with other freelancers and creative entrepreneurs.
What is Mindfulness?
Drawing upon the work of Jon Kabat-Zinn, mindfulness involves being fully present in the moment and cultivating an awareness of your thoughts, feelings, and surroundings.
Here are some mindfulness exercises that freelancers can incorporate into their daily routine to find calm in the chaos.
Mindful Breathing
Mindful breathing is a simple yet effective way to bring your attention to the present moment.
Find a quiet place to sit or lie down comfortably. Close your eyes and take a deep breath in through your nose, allowing your belly to rise. Exhale slowly through your mouth, letting go of any tension. Focus on the sensation of your breath entering and leaving your body. When your mind starts to wander, which it will naturally do, gently bring your attention back to your breath. Practice this for a few minutes each day to help calm your mind and reduce stress.
This is also a great practice for developing the ability to focus. By gently acknowledging when your focus has shifted from your breath, and bringing it back to your breath, you will develop your muscle of concentration. In time, this can strengthen the ability to focus on the task you are working on. I have found since I have a more regular practice that I am now unable to multi-task! I feel physically sick trying to multi-task as my mind really wants to just focus on one task at a time. This has done wonders to bring down my anxiety levels and make me more productive.
Body Scan Meditation
Body scan meditation is a technique that involves paying attention to different parts of your body, one at a time.
Start by lying down in a comfortable position. Close your eyes and take a few deep breaths. Begin by focusing on your toes, noticing any sensations or tension. Gradually move your attention up through your feet, legs, abdomen, chest, arms, and head.
As you scan each part of your body, take note of any areas of discomfort or relaxation.
Some people prefer to start from the head and work down. It doesn’t really matter! Whichever works for you.
This exercise can help you become more aware of your physical state and release any built-up tension. This is also a great exercise if you are having problems sleeping. I lay in bed and do a body scan and it’s not unusual for me to fall asleep before I have completed it!
Mindful Walking
Mindful walking is a great way to incorporate mindfulness into your daily routine, especially if you spend long hours sitting at a desk.
Find a quiet place to walk, whether it’s in your home, a park, or a quiet street. As you walk, pay attention to the sensation of your feet touching the ground, the movement of your legs, and the rhythm of your breath.
Notice the sights, sounds, and smells around you.
If your mind starts to wander, gently bring your focus back to the act of walking.
This exercise can help clear your mind and provide a refreshing break from work. The same principles can be applied to running (or frankly any form of exercise) but mindful walking is very accessible.
Mindful Journaling
Journaling can be a powerful mindfulness practice that allows you to reflect on your thoughts and emotions.
Set aside a few minutes each day to write about your experiences, feelings, and any challenges you may be facing. Focus on the present moment and write without judgment or self-criticism.
This exercise can help you gain clarity, process your emotions, and develop a deeper understanding of yourself.
Loving-Kindness Meditation
Loving-kindness meditation, also known as Metta meditation, involves cultivating feelings of compassion and love towards yourself and others.
Find a quiet place to sit comfortably. Close your eyes and take a few deep breaths. I find it really helps to rest one, or both, hands on my heart and then breath into your heart.
Begin by silently repeating the phrase “May I be happy, may I be safe, may I be healthy, may I be at peace.”
After a few minutes, extend these wishes to others, starting with loved ones and gradually including acquaintances and even people you may have conflicts with. End by wishing loving kindness to the whole world. Take a moment to observe how your heart feels after you’ve opened it up to so much love.
This practice can help foster a sense of connection and compassion, both towards yourself and others.
Conclusion
Incorporating mindfulness exercises into your daily routine can help you create a Circle of Safety for yourself as a freelancer.
By practicing mindful breathing, body scan meditation, mindful walking, journaling, and loving-kindness meditation, you can reduce stress, increase focus, and improve your overall well-being.
Remember, mindfulness is a practice that takes time and consistency, so be patient with yourself as you explore these exercises. Freelancing often stretches us beyond our comfort zones (cold calling potential clients?!?) so these are tools to help you feel safe when working at the edges of what feels comfortable.
Start today and find calm in the chaos of freelancing.
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