Leading with Mindful Pauses

Janice Marturano, Founder of the Institute for Mindful Leadership, suggests that to be an excellent leader we need to develop the habit of adding purposeful pauses to our daily activity. Janice reminds us that we spend so much of our day on “autopilot” – unaware of our words and actions and their impact on others. We can be consumed by activity and become oblivious of our lack of congruence – the failure to align our words and actions with what creates meaning in our lives.

Benefits of mindful pauses

Mindful pauses enable us to free ourselves from the endless, captive busyness of work life. They provide the silence and stillness to free up our creativity and develop our expansiveness. In the process, we can increase our self-awareness, improve our self-regulation and begin to identify the negative impacts of our words and behaviour.

Janice argues that a key consequence of purposeful pauses is that we are better able to be fully present and this impacts very positively on others around us, particularly when we are in a leadership role. She suggests that being present “communicates respect, true collaboration and caring”. People readily notice when we are truly present or when we are absent-minded.

Ways to add mindful pauses to your daily work life

Janice suggests three steps to integrate purposeful pauses into your daily work life:

  1. Choose an activity that you do daily, e.g. walking to the photocopy machine, going to the coffee machine or accessing your email.
  2. Be fully present for the activity – be really aware of what you are doing and pay full attention to the task. You could employ mindful walking if that is relevant or just stop and pause and form a mindful intention before engaging in the task, e.g. before reading your email. The essential element is to focus on what you are doing, not being distracted by anything else.
  3. Bring your wandering mind back to your task non-judgmentally – it is only natural for your mind to wander and become absorbed in planning, evaluating or critiquing. Conscious re-focusing trains your mind to recognise how often your are not really present and builds your capacity, over time, to deepen your focus. If you adopt a non-judgmental attitude to your tendency to wander off task, you can also develop self-compassion which strengthens your capacity to be compassionate towards others.

Janice notes that by tying your mindful pauses to an already-established activity, you are not adding anything onerous to your working day. The ease of adopting this practice makes it more sustainable. In another article, Janice offers advice on five ways to find time to pause in your everyday life.

As we grow in mindfulness through mindful practices such as purposeful pauses at work, we heighten our self-awareness, strengthen our self-regulation and increase the positive impact of our presence as a leader.

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Image by Hans Braxmeier from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Building Self-Awareness Through Mindfulness Meditation

Daniel Goldman explains that emotional self-awareness is the ability to “recognize and understand our own emotional reactions”.  He maintains that it is the foundation competency for the development of emotional intelligence.  If we have self-awareness, we are better able to achieve self-management and be empathetic and compassionate towards others.

Building self-awareness through mindfulness meditation

Goleman maintains that one of the best ways to develop self-awareness is mindfulness meditation.  He states that  his review of research on mindfulness with Richard Davidson demonstrated that meditation lessens the amygdala control over our response to negative triggers; enables us to be more aware of, and reduce, mind wandering; enhances our concentration and, overall, makes us calmer under stress.  According to Goleman, there is considerable payoff from self-awareness.

Kabat-Zinn, in discussing meditation in his book, Coming to Our Senses, maintains that the purpose of mindfulness meditation is to “cultivate qualities of mind and heart conducive to breaking free from the fetters of our own persistent blindness and delusions” (p110).  He suggests that our innate ability to be aware of our emotions and thoughts has eroded over time, the decline being further exacerbated by the pressures of modern living.   What mindful awareness, “wakefulness”, has brought to society, in his view, is the possibility “to break out of seemingly endless cycles self-delusion, misperception, and mental affliction to an innate freedom, equanimity and wisdom” (p.113).

Goleman in his book, Focus: The Hidden Driver of Excellence, maintains that mindfulness meditation enables people not only to manage their attention but also their emotions (p.198).  As a result, one thing that such meditations can do is increase the response ability of people so that they are better able to create a gap between stimulus and response and choose constructive ways of responding.  He suggests that there is a very wide variety of meditations that can help people achieve the desired level of self-awareness.

Goleman, in his Focus book, also reports a conversation he had with Jon Kabat-Zinn about his Mindfulness Based Stress Reduction (MBSR) Program (p.198).  In that conversation, Kabat-Zinn pointed out that people on their own accord changed their behaviour (e.g. stopped smoking) once they started “paying attention to their own inner states” – this happened despite the changed behaviour not being the focus of their meditation efforts.  Just developing self-awareness about their own feelings and stimuli enabled them to see what needed to be changed in their lives.

As people grow in mindfulness through meditation, they are better able to develop an understanding of their own emotions and thoughts and improve their response to stimuli that occur throughout their day.  In this way, they are calmer and more in control of their reaction to negative triggers.

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Image source: courtesy of geralt on Pixabay

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.