It is very rare for me to intentionally make a “should statement”, let alone write it down on a post, but given the fact that this tool/skill is simple, a game changer and free, I feel comfortable claiming that every single leader should take advantage of MINDFULNESS.
If you are not familiar with this concept, simply put MINDFULNESS is a state in which you are focused on the present moment, with a non-judgmental awareness of the internal and external world (Sharp contrast to the “Autopilot mode” that we often find ourselves in during the day). While we can sometimes reach that mindful space unintentionally, the idea is that if we can engage in Mindfulness practices regularly, we can train out minds to be more present and aware during our day to day activities.
Examples of each concept
Mindfulness
Listening to music with all of our attention. Acknowledging what feelings come up, what thoughts come up, what physical sensations come up, and returning our attention to the music.
Autopilot
Listening to music while arguing inside our head with a colleague, anxiously clinching our jaw without noticing it. A few songs may pass before we realize that the original song is not playing anymore, we get up to grab something to eat and massage our jaw without noticing that we were arguing in our heads.
Mindfulness practice
Listening to a song while intentionally focusing on one specific instrument. As thoughts, emotions and physical sensations come up, they are noticed, and the attention is redirected to the instrument. After the song is over one can journal about the experience. The intention of this exercise is to further develop our ability to be mindful.
So why would something like this be important to us as leaders?
Aside from the fact that research has shown Mindfulness to help us relax and diminish our anxiety, our main objective with Mindfulness is to become as aware of the present moment as possible so that we can become more intentional about our leadership. If I’m aware of what’s going on at a certain situation, how my body and mind are reacting to it and what emotions are being triggered by it, I will be less likely to respond with a “knee jerk reaction” and more likely to intentionally choose an action that is aligned with my short and long term objectives.
Now apply that to situations such as developing strategy, communicating, hiring or firing personnel, negotiating, implementing models, investing, responding to crisis, etc.
As you can probably start seeing, if you are aware and connected to yourself in the present moment, you will purposely choose your next moves, and that is key.
Where do I start?
Like any skill we can develop MINDFULNESS through practice, reflection and repetition. Now the concept may be simple but it’s not necessarily easy and you will likely face resistance. Usually the first obstacle that our sabotaging minds throw at us is the “I don’t have time for this” argument. The good thing about Mindfulness practices is that you can do them while you are eating, showering or doing activities that you already do on a daily basis. Not only that, but you can start training your brain by doing 2-minutes a day and then increase the time as you see fit. Money is usually another obstacle that our sabotaging minds throw at us when we try to implement changes, but most Mindfulness practices are free… So nice try sabotaging part of our selves, but that won’t do!
There are many different resources out there with effective and creative practices, my recommendation is that you find the ones that work for you. Here are a few simple MINDFULNESS practices for you to try and there are some guided ones in my videos as well.
Eating Mindfully
As you eat, focus on the color of the food, the texture, the smell, the taste and how it feels in your mouth. If your mind wanders to something else, notice it, let it go and return your focus to the food.
Showering Mindfully
As you take a shower, focus on the temperature of the water, the smell of the shampoo, the bubbles of the soap or the sensation of the water touching your skin. If your mind wanders to something else, notice it, let it go and return your focus to the shower.
Music Mindfully
As you listen to music, focus all of your attention in one instrument and one instrument only. If your mind wanders to something else, notice it, let it go and return your focus to that instrument.
Breathing Mindfully
As you sit down comfortably, pay attention to your breath without affecting it. Notice the sensation of air flowing in and out of your body. If your mind wanders to something else, notice it, let it go and return your focus to the breathing.
Coloring Mindfully
Focus all of your attention on the process of coloring. Every time your mind wanders to something else, notice it, let it go and return your focus to coloring.
Walking Mindfully
As you walk, focus on the sensation of the feet touching and leaving the ground. If your mind wanders to something else, notice it, let it go and return your focus to your steps.
Remember!
Making your mind not wonder is NOT the objective of these exercises. For your mind to do this without judging is NOT the objective of these exercises either.
NOTICING THE PROCESS AND RE-FOCUSING OUR ATTENTION ON THE ACTIVITY IS THE MAIN OBJECTIVE OF THESE EXERCISES.
If you would like to have a 15-minute, free of charge, zoom conversation with Dr. Furth to discuss your specific situation and determine if leadership coaching is right for you, feel free to find a time that works for both of us here.
