Top Ten Tips for... Developing Mindfulness
Mindfulness is described as “paying attention in a particular way: on purpose, in the present and non-judgmentally.” Research into the link between mindfulness and organisational performance is ongoing, but it is clear that whilst traditional leadership development programmes focus on models and competencies, mindfulness enhances leaders’ abilities to deal with complex and difficult situations and builds emotional resilience.
1. Check your posture
Throughout the day, take notice of your posture. Are your shoulders raised? Is your jaw clenched? Are you holding any tightness, or tension? Making even slight physical adjustments, becoming more upright, open and loose can have a powerful effect on opening attention up or closing it down as well as to your health and wellbeing.
2. Just listen
How often have you spent time with someone but have been thinking about what you need to do in the future? Or been thinking about what we want to say next, instead of really listening to that person? Instead, focus on being present, on really listening to others; to the sound and tone of their voice(s), observe their body language. At the same time, listen to yourself, notice your own response: can you remain open and non-judgmental?
3. Give yourself space
Before you go into a meeting or take a call, pause for a moment. Give yourself the space to ask yourself what your intention is so that you are able to behave consciously. When you are fully present, you are more available to seeing clearly and not wasting opportunities.
4. Be, not do
Don’t feel that you need to fill up all your time with doing. Take some time to simply be. When your mind wanders to thinking, gently bring it back to your breath.
5. Stop worrying about the future: focus on the present
Become more aware of your thinking: are you constantly worrying about the future? Learn to recognise when you're doing this, and then practice bringing yourself back to the present. Just focus on what you're doing, right now. Enjoy the present moment.
6. Single tasks
There's growing research about the dangers of multitasking when it comes to productivity, stress and performance. Multi-tasking can also wreak havoc on our sense of here and now. So, every day, pick a specific activity and make the effort to focus on just that task. Ignore emails, phones, other tasks, music, or background demands. Just absorb yourself in the activity and see how great it feels to fully engage with something. You may find you get it done quicker and make more progress too.
7. Slow down
Under pressure, we can find ourselves rushing more and more. This in turn leads to a sense of busy-ness, but not necessarily being effective. When you catch yourself rushing, make a point of deliberately slowing down. Whether it's walking, typing, speaking or reading. Just focus on the act of slowing it down.
8. Put space between things
Try to manage your schedule so that you always have time to complete each task. Don't plan things back to back - instead, leave room between tasks and appointments. That gives you a more relaxed schedule, and leaves space in case one task takes longer than you planned.
9. Get your excitement back
A child has endless curiosity about everything they experience. As we grow, we often lose that freshness and zone out. When we believe (wrongly) that we know everything there is to know about something, we start to experience life on autopilot and it becomes dull and bland. Mindfulness encourages us to slow down and experience each moment from a beginner’s mindset so we stay engaged in the unfolding of our experience. That way we really see what there is to be seen and really hear what sounds/silence is to be heard.
10. Be patient
Mindfulness takes time and patience to develop. At first, it will be subtle. You’ll just feel a little more alive, a little more present. But with practice you’ll notice your ability improve. You’ll feel more present and more alive. Of course, you’ll need to have some indicator that you’re practicing correctly. Practice mindful breathing and sitting meditation often. These are the easiest ways to practice mindfulness and the way you count your breath, which you’ll do during both of those exercises, is the easiest way to tell when you lose your mindfulness. Mindfulness works like a muscle. The more you work it out, the stronger it gets.
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