Mindful Walking on the Inside

In a previous post, I discussed various ways of mindful walking with an emphasis on walking outdoors.  Here I want to focus on a simple approach to mindful walking that can be used indoors, particularly when you are time-poor.

The basic process for mindful walking indoors is as follows:

  1. Work out where you are going to walk from and to
  2. Stand with your feet apart and be conscious of the soles of your feet on the floor
  3. Ground yourself mentally and physically
  4. Lift your right foot slowly
  5. Place the heel of your right foot slowly on the floor
  6. Gradually lower your foot so that the sole of your right foot is slowly flattening on the floor
  7. Lift your left foot slowly
  8. Place the heel of your left foot slowly on the floor
  9. Gradually lower your foot so that the sole of your left foot is slowly flattening on the floor.

Repeat steps 4-9 keeping your mind focused on your walking action.   You can start with your left foot if this is your preference.

As you become more conscious of mindful walking and begin to practise it indoors, you will notice many opportunities that arise where you can take a few minutes to practise, e.g. while waiting for the jug to boil, or waiting for your partner or children to get ready to go out.  You will also become more conscious of your walking when outdoors.

So often we “race from pillar to post” thinking about something we have to do or have failed to do or done wrongly.  We rush everywhere, even in our own home.

Mindful walking enables us to slow down, to be more conscious of the present and to appreciate what we have.  It can help us to reduce anxiety about the future and depression about the past.  It leads to peace, contentment and lowered stress.  With a clearer mind, you may also experience increased awareness and insight.

Mindful walking indoors is a simple, time-efficient way to grow mindfulness and to keep things in perspective.

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Grow Your Influence by Letting Go

In a previous post, we discussed how mindfulness helps us to increase our sense of control over our internal environment and responses to external stimuli.  However, there are times when we have to give up control over our external environment to enable others to gain a sense of control over their work or environment.

A fundamental dilemma in life is that to grow our influence we need to let go.  If we become too controlling, we get compliance from others but lose their commitment and energy – ultimately things get out of control.

If you are a manager or someone who has the power to delegate tasks to others, it is very difficult to let go.  However, if you fail to do so, your influence contracts, rather than grows.

We are afraid to let go because:

  • things might get out of hand
  • the other person does not have the knowledge or skills to do the task
  • other people may not have our level of knowledge or skill
  • we do not want to be embarrassed by the mistakes or failures of others
  • other people cannot do the task as well as us
  • we get a buzz from achieving things ourselves
  • we like to do things within our comfort zone, rather than things that challenge us.

All of these reasons for not letting go can be challenged but they often serve as barriers to delegating to others – in the final analysis, they can be seen as excuses.  The net result is that we end up overworked and other people are deprived of the opportunity to grow and develop, to achieve outcomes that are valued, to experience satisfaction for a job well done – importantly, if we retain control we limit their sense of agency and capacity to contribute.

Neuroscientist Tali Sharot maintains that “control is tightly related to influence” and influence expands when we provide others with a sense of agency – the capacity to control their environment, power over the way things are done.  She argues:

The message, perhaps ironically, is that to influence actions, you need to give people a sense of control.  Eliminate the sense of agency and you get anger, frustration, and resistance.  Expand people’s sense of influence over their world and you increase their motivation and compliance.  (The Influential Mind, 2017, p. 87)

To give up control, however, we have to be in control of our own emotions and responses.  We have to manage our fear of loss of control over our immediate external environment by managing our internal environment. As explained in the previous post, as we grow in mindfulness, we grow in the capacity to develop control over our own emotions and responses.

Tali Sharot suggests that “there is nothing more terrifying than giving away control to another human being” and “this is why many managers feel the need to micromanage their teams”.  She offers advice to managers that resonates with developing mindfulness and awareness:

It is difficult to let go, but awarness can help.  Understanding why we are the way we are, and being conscious of our deeply rooted drive to make decisions, may help us hand over the wheel once in a while.  With awareness comes the understanding that giving away control…is a simple but largely effective way to increase people’s well-being and motivation. (The Influential Mind, 2017, p. 103)

She discusses examples of research projects in different contexts that provide evidence of the effectiveness of the fundamental principle of letting go to empower others by giving them a sense of agency.  One particular research project that resonated strongly with me was one involving the elderly in a nursing home where the fundamental questions framed by the researchers, Rodin and Langer, were:

What if the residents of a nursing home were given more choices, more responsibility, and a greater sense of agency?  Would they become healthier and happier?

To test these questions, the researchers set up an “agency floor” and a “no agency floor” where the former were given control over a range of decisions – a sense of agency not provided to the latter floor. The results are described by Tali Sharot as follows:

Three weeks later, when Rodin and Langer assessed the nursing home residents, they discovered that those individuals who’d been encouraged to take more control over their environments were the happiest and participated in the greatest number of activities.  Their mental alertness improved, and eighteen months later they were healthier than the residents on the “no agency” floor. (The Influential Mind, 2017, p. 97)

This research project has a personal interest for me because it reminds me of the activity of my brother, Pat Passfield, who provided other residents of his nursing home with a strong sense of agency.  He was recently nominated for a philanthropic award for his efforts to raise funds and improve conditions for other residents of the Jacobs Court aged care community at Sinnamon Village (80 years of Care – Wesley Mission, A joint Photojournalism Project between the Wesley Mission Queensland and Griffith University Queensland College of Art, p.22)

So if we learn to let go through developing mindfuless and awareness, we will be able to grow our influence by giving others a sense of agency and control over their environment – and contribute substantially to their health, well-being and happiness.

 

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Mindfulness – Control, Health and Happiness

One of the benefits of mindfulness is that it develops our sense of control. To use an analogy, we begin to realise that we are the one pushing the buttons – our buttons are not being pushed by others, events or the environment.

As we grow in mindfulness, we begin to experience control over our emotions and our responses. We are less at the mercy of our triggers, panic attacks and other sources of stress.  We develop a growing sense of control over ourselves and our environment.

Mindful breathing, for example, is just one practice that enables us to gain control – control over our breathing which is essential to life.

In her 2017 book, The Influential Mind, neuroscientist Tali Sharot argues that:

The brain has evolved to control our bodies so that our bodies can manipulate our environments…Our biology is set up so that we are driven to be causal agents; we are internally rewarded with a feeling of satisfaction when we are in control, and internally punished with anxiety when we are not. (p.102)

Tali Sharot demonstrates through research findings that we have a very high need for control.  She maintains, for example, that aerophobia – the fear of flying – is essentially about the loss of control, we are in the “hands” of the pilot and the plane.  She suggests that suicide is an extreme response to the sense of being out of control, unable to control anything in one’s internal or external environment.

Tali Sharot draws on further research to argue that “people who feel in control are happier and healthier” (p. 95).  As you practice mindfulness, you increase your sense of control over your internal and external environments and enhance your health and happiness.

The more you practice mindfulness, the more you experience the sense of being in control and realise the positive benefits of mindful practice.

 

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Do You See What I See?

It is highly unlikely that you see what I see or what other people might see.

So much of what we see is filtered by our past experience and our thoughts and emotions generated by those experiences. So, what each of us see when experiencing a scene like the picture in this post of the Manly foreshore at sunrise, might be very different.

If you are a runner you might focus on the runner in the foreground, the idyllic environment for their run and their running style. If you have recently visited Stradbroke Island, you could be looking at the island in the background and searching for the tell tale sandhills while remembering an enjoyable aspect of your visit there.

If you have experienced a tsunami, the water and its calmness might remind you of your horrifying experience that followed in the wake of a calm sea. Instead of calming you, the scene might generate fear in you.

If you love trees you might focus on the different varieties of trees along the shorefront or notice the bright aura of the fir tree in the foreground.  If you have an interest in photography, you might critique the photo itself and its technical aspects of shade and light, contrast, background and foreground, positioning of key elements or the impact of the rising sun illuminating the image.  A landscape artist could be deciding whether to paint the scene in its totality or to focus on the trees.

If you are inwardly focused and preoccupied with worry or concerns about the day ahead, you might be unaware of what is actually in front of you.

What we attend to influences what we see or don’t see.  Our attention, in turn, is influenced very much by what has happened previously in our life and/or what is happening now for us.

Jon Kabat-Zinn has this to say about our limited perception and the influence of our thoughts and emotions on what we actually see:

Instead of experiencing the bare actuality of our senses, we are more experiencing our life through our thoughts about our experience – our preferences, likes, dislikes, our worries, concerns or addictions, and in a sense not fully inhabiting the full spectrum of our innate capability.

This is one reason why open awareness is a very important mindful practice if we want to grow in mindfulness and reach our full potential. Otherwise we can be lost in our thoughts and miss the world around us, its richness and beauty.

Image source: Copyright R. Passfield

Manage Your Morning Panic Attacks

If you experience a panic attack when you wake in the morning, it is extremely difficult to manage your reaction.

Deep breathing may be virtually impossible because you are so agitated.  Trying to reframe the situation – think differently about the cause of the anxiety and resultant panic – is impossible because you do not know what set off the panic attack.  The anxiety that set off the panic attack is the result of something you experienced in your sub-conscious while you were asleep.

Normally when we are awake, we can isolate a thought or event that generated fear and anxiety in us.  When you awake with a panic attack, you are incapable of isolating the cause.

Mel Robbins suggests an approach which could help you manage a morning panic attack.  The steps she suggests are:

  1. get out of bed (the physical act of moving will help your body experience a “moving away” from the cause of the anxiety).
  2. Think of something – an event/location/person – that generates pleasure and enjoyment for you (e.g. you might visualize a relaxing beach scene)
  3. Stay with this vision as you count backwards from five – then say to yourself that you are excited to be at the beach (you are giving your mind a reason for the positive arousal that you feel – a way of replacing the fear reaction that caused the panic attack).

Mel Robbins explains the steps in detail in the following four minute video:

As you develop your mindful practice in other times and arenas of your life, you will grow in mindfulness and spend less time being anxious about the future because you will be more grounded in the present. Daily mindfulness practice will gradually erode the root cause of your anxiety and panic attacks.

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Who is in the Shower With You?

Jon Kabat-Zinn, in discussing sensory awareness as an aspect of mindfulness, asks the question, “Who is in the Shower With You?”

He makes the point that our minds are always wandering – even when we are in the shower.  We could be thinking of a conflict with someone at work, a criticism from the boss or poor performance by a colleague.  In consequence, we are not attending to the physical sensation of the water on our skin – we are someplace else, basically at work.

Jon Kabat-Zinn suggests that sometimes our whole work team is in the shower with us as we reflect on a meeting while showering – who said what about what issue, what conflicts arose, what we are committed to do in the future, what changes are coming up.

He argues that we cannot access the healing power of mindfulness, if we are not present and fail to be aware of our sensory perceptions – the major theme of his book, Coming to Our Senses.

In the following video, Kabat-Zinn discusses other ways that we can become aware of our surrounds and our senses.  He maintains that to grow in mindfulness and access the healing power it generates, we need to come to our senses, both literally and metaphorically.

 

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Start Your Meeting With Reflection Time

When we arrive at a meeting, our thoughts are often elsewhere rather than in the room – with the unfinished task we have just left, the things that we have to do, the work that will not get done as a result of the meeting.

So we do not have a meeting of minds, because the minds of people “present” are elsewhere – we have a physical collection of people.  People are not present in the sense that their attention is not fully on the meeting, its purpose and goals.

What exacerbates this situation is that many people “at” the meeting are checking their phones for their latest emails or social media updates, doing their to-do lists or planning another activity.  This multitasking in itself is both personally injurious (can cause inflammation of the brain) and contaminates the meeting (inattention spreads).

What some organisations are starting to do now is to begin their meetings with a short reflection time (5-10 minutes) so that people can become grounded and really present.  Besides helping people to become focused on the meeting and its purpose, this reflection time reminds people why they are at the meeting and the need to attend to (pay attention to) what is going on.

At a recent mindfulness conference, a group of digital designers from a bank decided then and there that they would start their meetings with a ten minute reflection time.  They realised the power of reflection to develop focus and release creativity.

If you do build in time for reflection at the start of a meeting you will experience a heightened level of focused energy and strengthening of team spirit.  You will also be more productive as a team.  Residual resentments about missed opportunities will be less likely to contaminate the meeting process.

Starting your meetings with time for reflection also helps your team to grow in mindfulness and focused attention so that the benefits flow beyond the meeting.

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Be Aware of Your Negative Comments

To grow in mindfulness, it is important to monitor the negative criticisms we direct to, or about, others.  Negativity can become a mindset where we only look for, and consequently see, inadequacies in others.  Before you realise it, your whole stance towards a person, or a group of people, can become negative – you become blind to their positive characteristics.

Negative criticisms can become contagious as you influence the mindset of the people you are speaking to.  People love to hear negative comments about others – it helps to build their own self-image.  This is particularly true of people who have low self-esteem.

There is some merit in the saying, “If you can’t say something positive about a person, don’t say anything.”  If our communication is positive we can help build up others and create a constructive environment.

Clearly, there are times when you have to exercise discernment and identify a person’s strengths and weaknesses, and in some situations, communicate weaknesses.  However, it is important to monitor our negative criticisms to see whether the communication of this “assessment” is desirable or necessary.

As the image for this post indicates, continuous negative criticism of other people sets up a vicious circle that is destructive and difficult to extricate yourself from without awareness of what is happening.

Monitoring our negative comments about others helps us to grow in awareness and mindfulness and gain a better insight into how our communications impact others.

Image Credit: courtesy of johnhain on Pixabay

 

Mindful Practice: Lower-Belly Breathing

Lower-belly breathing or deep belly breathing is a form of somatic meditation as it entails not only mindful breathing but also awareness of bodily sensations.

It involves conscious breathing through your lower-belly, being aware of both the in-breath (through the nose) and the out-breath through the mouth.  You can place one hand on your lower-belly (below the navel) and the other on your diaphragm.

Now breathe into your lower-belly to a count of four, and exhale to a count of four, feeling the expulsion of breath through your diaphragm. You can complete a number of sets of this exercise and also combine it with holding your in-breath for a count of four and your exhalation for the same count.

This breathiing exercise can be done lying down or sitting up.  It is often recommended that you start with lying down and progress to sitting up.

In the following video, Christina Macias discusses the benefits of deep belly breathing – a foundational breathing exercise, and takes you through the basic steps involved (beginning at 6.45 minutes).

Christina Macias stresses the importance of balancing deep belly breathing with other forms of breathing, including conscious expansion of your rib cage.  Her instructional videos on her Facebook channel take you through the benefits and steps involved in each form of breathing exercise.

Lower-belly breathing is an easy way to grow mindfulness and increase your awareness – to take your awareness out of the stress-producing chatter in your head and grounding it in your body.

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Build Resilience Through Mindfulness

Linda Graham, in her book, Bouncing Back: Rewiring Your Brain for Maximum Resilience and Well-Being, defines resilience as:

the capacity to respond to pressures and tragedies quickly, adaptively and effectively.

Shawn Anchor and Michelle Gielan in a HBR article suggest that resilience is about “how you recharge, not how you endure”. They argue that the misconception about resilience and endurance has led to the exponential rise in the “workaholic” with devastating effects on health, productivity and family relationships.

I have worked in many organisations where management has stated that staff needs to become “more resilient” when the staff were not coping with excessive workloads and unrealistic time pressures.  This perspective incorrectly equates resilience with endurance and potentially leads to burnout.

As Linda Graham notes, resilience is more about our capacity to “bounce back” from setbacks and this requires us to recharge our batteries on an ongoing basis. It also requires re-wiring our brains so that we overcome negative self perceptions and fear-inducing perceptions of daily occurences.

Neuroscience research has demonstrated that when we grow mindfulness and develop the capacity to be fully in the present moment, we can alter our brains and reshape our perecptions.  In the process, we can build our resilience.

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