A lot of people have this idea that meditation means sitting down and doing nothing, but that could not be further from the truth.
Mindfulness is an active form of brain training.
In fact, mindfulness is a state of active, open attention to the present moment that increases the power of awareness. This state is described as observing one’s thoughts and feelings, in an objective manner, without judging them as good or bad. Mindfulness, therefore, can be a tool to stop self-criticism, while identifying and managing difficult emotions.
To live mindfully is to live in the present moment, rather than dwelling on the past or anticipating the future.
In order to be mindful one has to take into account two key components: awareness and acceptance.
Cultivating the habit to be mindful is a discipline that helps one to become more focused and efficient at work, as well as to be able to cope with difficult feelings such as anger, sadness, and fear. Furthermore, the practice of this powerful discipline has the power to deepen your connection with your loved ones, feel more rested, and curb unhealthy habits. Countless clinical studies show that being mindful provides relief from anxiety, depression, and other stress-related disorders.
“The little things? The little moments? They aren’t little”. – Jon Kabat-Zinn
Even though mindfulness may sound exotic, implementing the simple following 5 steps, anyone can learn how to cultivate it starting today :
MINDFULNESS PRACTICE – step by step
1) PAY ATTENTION TO THE BREATH AT THE ABDOMEN
2) ACTIVELY AIM YOUR ATTENTION TOWARD THE MOVEMENT OF THE BREATH, LABELING “RAISING” AND “FALLING”
3) RECOGNIZE YOUR MIND BEING GRABBED BY THOUGHTS, FEELINGS, SENSATIONS, IMAGES, MEMORIES, PLANNING, ACHES, PAINS, CRAVINGS, FEARS
4) LABEL THOUGHTS, FEELINGS, IMAGES THAT COME UP IN THE MIND
5) RE-DIRECT YOUR ATTENTION TO THE NEXT BREATH
Just paying attention to what is going on in our minds and in our bodies provides almost immediate improvement in how we’re feeling, WE ALWAYS HAVE THIS AVAILABLE TO US, THAT’S A KEY TAKE AWAY…
…Because it is the simplest thing that we can do, and we can almost immediately start to feel better… the more you do this, the easier it becomes, and the better you feel.
This is something that you can do, for just a few minutes, in the middle of the day.
Before a meeting, or before you talk to a client, just sit down, and take care of your own mind first, because you’ll be able to serve better. And you’ll be able to serve better for two reasons: FIRST, your own personal business, the issues you’re facing will be minimized, and SECOND, you’ll be in a position to listen, understand, and respond more skillfully.
It’s only logical, that if we are sitting here feeling upset, if we’re overwhelmed with strong personal feelings and emotions, that, in itself, grabs our attention. At that moment it is really hard to be present, to focus, and to be fully attentive… mindfully available for another human being.
But if we can moderate ourselves, so that, at least, our emotions are down at a non-distractive level, then we can connect mentally and emotionally, be present for another person, or be able to focus on the task at hand, in a way we couldn’t otherwise.
Therefore, this fosters our ability to connect with others, and we know, that one of the biggest drivers of moving forward both, in our personal lives, as well as in the business world, is our ability to connect with people and for them to trust in us.
So, this boils down to the notion that our ability to be successful in our personal lives as well as in our careers, is based upon our ability to take care of ourselves, reset our minds, and moderate our emotions.
This is valuable time that you must invest on yourself because it is directly beneficial for the work that you do, and the roles that you play in corners of your personal life.
Start practicing today, for only 5 minutes, at any time of the day, – gradually you can increment the time you spend on mindfulness meditation. Please, remember to let me know how this works for you.
I wish you a life full of awareness, serenity, and clarity.