Mindfulness is all about commitment. You need to fully invest in this practice to reap its reward. Your focus will be better, you will be able to manage things more easily and you will be able to tackle stressful situations more calmly. It improves your ability and capacity to collaborate in complex conditions. People in executive positions are looking more and more into these practices to improve their leadership qualities.
How To Get Started With Mindfulness Practices?
We are more likely to fail at major commitments as compared to small ones. So, in order for it to work, start with small intervals daily to practice mindfulness. For the next month, you can start with a 15-minute interval of mindfulness. Put it in your calendar as you do with all your other appointments. Make a list of mindfulness practices to do daily. Clear your mind of all thoughts, close the door, and get to work.
15-Minutes Of Mindfulness
Meditation: One of the most popular and effective approaches to mindfulness is through meditation. Today, many apps are available on the internet that offers mindfulness meditation. Some apps and companies even offer a free subscription. Try compassion meditation if traditional meditation is not working for you. The “compassionate love” meditation by Dr. Barbara Fredrickson is free and 14-minutes long.
Breathing: To clear your mind and calm your anxiety, practice deeper inhales, and exhales. The 4-7-8 approach is very important in this regard. For 4 seconds, breathe in. Then, hold your breath for 7 seconds. Exhale deeply for 8 seconds. It’s harder than it sounds, so do find some help through YouTube by watching some videos on breathing practices.
Finger Labyrinth: Labyrinth is very different from a maze that has dead ends and is confusing in its designs. A labyrinth has a clear entrance and exit with no obstacles. For thousands of years, people used to walk through labyrinths to clear their minds. The idea is the same but instead of using our feet, we use our hands by going over a printed page featuring a labyrinth image.
To begin this practice, relax your mind and place the index finger of your non-dominant on the printed page. Slowly start tracing the path and as you move, steer your mind in this direction and remove all random thoughts. You will find that as the practice goes, you will be calmer.
Lectio Divina: It is a type of meditative reading used by monks. In this practice, you select sections of sacred scriptures that are meaningful in the texts and read them slowly and allowing to mind to wonder what the passage means. If you are a newcomer to this practice and need a text, pick some of the short readings from Parker Palmer.
Mindful practices are a simple
Mindful practices are a simple, yet effective set of habits that allow you to be more engaging and calmer in your everyday dealings with people. It has been proven over and over that meditation is extremely helpful for the health of your mind and body.
Executives are fascinated by these practices and constantly engage themselves in these habits to increase their resilience and overall performance, both on a personal level as well as a professional level. People who are facing trouble at work are especially encouraged to go through these practices. Busy, distracted leaders will find these exercises utterly effective and helpful.
