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Walking meditation, where you focus on the movement of your body as you take step after step, your feet touching and leaving the ground—an everyday activity we usually take for granted.
Even if we’ve missed several planned sessions and start to think, “I’m not cut out for this.” Or we try it and think, “I’m not good at meditating.” Those are just thoughts. We can notice them, let them go, and get back to being kind to our mind.
Bring your attention to the sensation of air moving into and out of your body. On the inhale, notice it traveling into your nose, your throat, down into your lungs. Notice the rise in your chest and belly. On the exhale, notice how the air leaves your body.
When the timer rings, cease your current activity and do one minute of mindfulness practice. These mindful performance breaks will help keep you from resorting to autopilot and lapsing into action addiction.
The good news is you can train your brain to focus better by incorporating mindfulness exercises throughout your day. Based on our experience with thousands of leaders in over 250 organizations, here are some guidelines for becoming a more focused and mindful leader.
A 2015 study looked at people who score high on a mindfulness awareness test, and found that they had a healthier cardiovascular risk profile than people with lower scores. One small pilot program also found that mindfulness training helped decrease depression.
Once you finish this practice and get ready to start working, mindfulness can help increase your effectiveness. Two skills define a mindful mind: focus
The researchers found that these different dimensions of mindfulness were linked to different benefits. First, present-moment attention was the strongest predictor for increased positive emotions—the more attentive people said they were, the better they felt overall. Second, nonjudgmental acceptance was the strongest predictor for decreased negative emotions—the more people reported nonjudgmental acceptance in their lives, the less negative emotion they reported experiencing. For participants who had encountered a hassle in their day, adopting a nonjudgmental stance also seemed to protect their positive feelings (which took a bigger hit when people were less accepting of their hassles). Acting with awareness did not predict people’s positive or negative feelings beyond the other two skills.
Ninety percent of people who go through three episodes of depression are likely to have a fourth. But help is available: The 8-week Mindfulness-Based Cognitive Therapy (MBCT) program been shown to reduce the risk of relapse.
If sitting on the floor is uncomfortable for you, by all means, take a chair or another seat. Just make sure that you are comfortable, relaxed but alert, and can stay in that position for a while.
Meditation spirituality creates the conditions for us to see things more clearly, feel calmer and content, and be kind to ourselves and others pelo matter what’s happening in our lives.
A helpful trick for dealing with thoughts and other distractions in meditation is to name them as they arise. It’s just like it sounds: When a thought comes into your mind, silently say “thought.” When a bit of emotion starts to stir, simply name it— “sadness,” for example.
Participants also reported that they became more assertive in saying ‘pelo’ to others in order to lessen their load of responsibility, allowing them to become more balanced in acknowledging their own as well as others’ needs.
There are many, many studies that find a positive link between mindfulness and relationship quality, which is probably a byproduct of the effects we’ve already described. For example, in one 2016 study, researchers measured mindfulness in 88 couples. Then they took cortisol levels in each couple before and after they discussed a conflict in their relationship. Unsurprisingly, cortisol levels spiked during the discussion, a sign of high stress. But levels in the most mindful people—both men and women—were quicker to return to normal after the conflict ended, suggesting they were keeping their cool. This result is echoed in many studies of mindfulness in romantic relationships from the beginning to the very end—in fact, there are quite a few studies that find that mindfulness makes breakup and divorce easier. Mindfulness is also linked to better relationships with your kids. Studies have found that mindfulness practice can lessen stress, depression, and anxiety in parents of preschoolers and children with disabilities. Mindful parenting is also linked to more positive behavior in kids.