In last week’s blog post we looked at the many benefits of taking the time to sit and meditate, to become more in tune with yourself, and find your centre. The millions of people that already pursue mindfulness meditation are rediscovering what it means to be human. Practicing meditation requires practice and patience. It demands vulnerability and heart, rather than ambition and achievement – a tall order for hard-driving, results-oriented executives. Some leaders may find it really difficult to make this switch throughout the day, but the rewards are well worth the effort of learning to relax and meditate. To help you get started along the path to meditation and mindful leadership, we’ve got some tips for you.
What Is Meditation?
In short, mindfulness meditation is a friendly gesture toward ourselves, in which we take time to sit still for 10-15 minutes, or even longer if you’re able.
Including meditation in your daily routine doesn’t have to be difficult – you can even meditate in your office, sitting in your desk chair. Here are some essential guidelines for mindfulness meditation:
- Sit upright – staying relaxed, yet alert.
- Open your eyes and maintain a soft, relaxed, downward gaze.
- Place your hands palms down, resting them gently.
- Tuck in your chin.
- Breathe normally.
- Observe your thoughts gently, without judgment.
- Label your thoughts as “thinking” and dismiss them. Let them all go.
- Return your focus to your being, breathing, and bodily sensations.
- Be still.
- Experience being you in the moment—in the now.
In the beginning, many people find it difficult to let go of their thoughts – to not reach for a pen and paper to write down things they’ve suddenly remembered need to done. As you continue to practice mindfulness meditation, it will gradually become easier for you to dismiss these thoughts and simply focus on yourself and your breathing.
The Restlessness Experience
Imagine you’re at the centre of a three-ring circus:
- Your emotions and thoughts are in one ring.
- Your body and its physical sensations are in another ring.
- Your world, your people, and all outside sensations are in another ring.
Notice how elements from each ring demand your attention, sending signals to interrupt your quiet meditation. Observe without judgment, and return to sitting quietly, breathing.
At this point, we experience our mind’s restlessness. Some call this “monkey chatter.” If you’re like many, you’ll experience a strong desire to be somewhere else, doing other things. You’ll be reminded of matters that need your attention. You may think about your desires to become more than you are right now: skinnier, smarter, and/or wealthier.
When you experience restlessness, you’ll come to realize how you shut down your sense of “here and now” – your own presence in the world as it really exists. We talk to ourselves and become impatient when trying to sit still for even a few moments. It’s easy to become distracted, yet hard to sit and be still with ourselves.
This is when we begin to discover how we interact in the world: by shutting off the here and now, distorting our sense of purpose and missing opportunities to appreciate true environment. The ensuing anxiety prevents us from being open.
If you think sitting still for a few minutes is boring and that you should really use this time to do other things, you’re missing the opportunity to tap into your talents and skills for leading others.
The greatest obstacle to managing others is lack of self-awareness and the inability to manage ourselves. If you fail to connect with yourself and are constantly “doing,” you’re not in touch or self-aware. You can’t be mindful of others without first being mindful of yourself.
I truly hope you will make use of these mindfulness meditation instructions and tips, and take 10 minutes each day to meditate. Meditation is something that may take a bit of work, but it is so incredibly beneficial to both our professional and personal lives. I urge you all to practice sitting and being still, taking the time to calm the thoughts in your mind, and find your centre. As always, I would love to hear from you. I can be reached here or on LinkedIn.
