Mindfulness and meditation can be particularly beneficial for managers. They can assist in:
- Improving decision-making abilities.
- Enhancing communication and listening skills.
- Reducing stress and preventing burnout.
- Enhancing creativity and problem-solving skills.
- Increasing empathy and understanding towards team members.
This is a short step-by-step guide for practice.
1. Understand the Basic
Mindfulness: This is the practice of being present and fully engaged with whatever we’re doing at the moment — free from distraction or judgment, and aware of our thoughts and feelings without getting caught up in them.
Meditation: A formal practice where you focus your mind on a particular object, thought, or activity to train attention and awareness and achieve a mentally clear and emotionally calm, and stable state.
2. Set Aside Time
Begin with just 5 minutes a day, and gradually increase your practice time as you get more comfortable.
3. Find a Quiet Space
Choose a location where you’re unlikely to be disturbed. This might be a quiet corner of a room, a peaceful outdoor spot, or even your office with the door closed.
4. Adopt a Comfortable Position
Sit on a cushion or chair. Keep your back straight and hands resting in your lap. If you prefer, you can also lie down or even walk slowly.
5. Close Your Eyes
This minimizes visual distractions, helping you focus inward.
6. Focus on Your Breath
Notice the sensation of breathing in and out. Feel the air passing through your nostrils, the rising and falling of your chest or abdomen.
7. Be Present
As you focus on your breath, you’ll notice thoughts, feelings, and sensations coming and going. This is natural. The goal isn’t to eliminate thoughts but to observe them without judgment.
8. Gently Redirect Your Focus
If your mind wanders, gently bring your attention back to your breath or chosen point of focus.
9. End the Session Gradually
When you’re ready to end your session, slowly open your eyes. Take a moment to stretch and reflect on the experience.
10. Practice Regularly
Consistency is key. The more regularly you practice, the easier it will become to sustain a calm and focused mind throughout the day.
11. Incorporate Mindfulness Throughout Your Day
You don’t have to be in a formal meditation session to practice mindfulness. Try being present during everyday activities like walking, eating, or listening in meetings.
12. Explore Guided Meditations
As a beginner, guided meditations (available on various apps or online platforms) can provide structure and direction. These often include verbal cues to guide you through the process and can be especially helpful as you’re learning.
13. Stay Patient and Persistent
Some days will be easier than others. Don’t get discouraged if you find your mind wandering frequently. Over time, with consistent practice, you’ll likely find it easier to enter a meditative state.
Remember, like any other skill, mindfulness and meditation take time and practice. Be patient with yourself, and over time, you’ll likely notice the numerous benefits these practices can bring into both your professional and personal life.