Naming Your Feelings to Tame Them

In the previous post, I discussed recognising our feelings.  This involved firstly, acknowledging that a very wide range of emotions are the essence of being human, and secondly, using mindfulness to get in touch with the feelings we are experiencing.  In this post, we take this process one step further by naming our individual feelings

Why name your feelings?

In his book, Mindsight, Dan Siegel argues that we “Name It to Tame It” – in other words, by naming our feelings we are better able to control them or, at least, lessen their impact as Professor Matthew D. Lieberman found in his research.

Dan argues that to say “I feel angry” is a very different statement, both in content and impact, than the words “I am angry”.  The latter tends to define us as angry person, whereas the former helps us to recognise that we are not our feelings – we are a lot more than what we feel.  Feelings come and go in nature and intensity – our essence remains.  Naming our feelings in a gentle, non-judgmental way affirms our self-worth and opens up the opportunity to master our feelings.

Naming your feelings gives you a sense of power over them and a freedom from servitude to them.  It also creates new perspectives and a spaciousness for the release of creativity.  As Dr. Ornish noted:

When you take time for your feelings, you become less stressed and you can think more clearly and creatively, making it easier to find constructive solutions.

The challenge of naming your feelings

Often we suppress our feeling or deny them because we are embarrassed to admit that we have those feelings.  Another issue is that often they come in a bundled format – a number of intertwined feelings linked together by a stimulus event or thought.  So, it is often hard to untangle them to identify and name each one.

Jack Kornfield tells the story of his encounter with a young man who said that he was depressed.  So Jack sat with him and entered into a conversation to help him to find out what was happening emotionally for him.  The young man started talking and first identified being worried, then angry, then discouraged, then sad – and finally, he was able to see a way ahead rather than being held captive by this undigested mix of feelings.  I had a similar experience recently, where I passed through a progressive range of feelings – unease, anxiety, fear, anger, empathy – only to identify creative solutions to the issue that was disturbing me.

Thus we need to take time to get in touch with our feelings and to name them.  Sometimes, we can be lost for words to name our feelings.  However, there are a wide range of resources such as the list of feelings (pleasant and unpleasant/difficult).  These feeling words open up the opportunity to get in touch with, and be more descriptive of, what we are actually feeling (rather than using a vague catch-all descriptor which does not strengthen our sense of emotional control).

Jack Kornfield suggests a meditation to help here as well.  It involves the typical process of mindful breathing followed by body scan and then identifying any feeling that you are experiencing through your body – it could be tightness brought on by anxiety, a tingling sensation from nervousness or a speeding-up of your breath resulting from a felt fear.  Acknowledging this feeling and naming it, without judgement, is the first step to dealing with it and gaining self-mastery.  After naming one feeling, you can move onto another feeling during this meditation process.

As we grow in mindfulness through mindfulness meditation on our feelings we gain the insight to name and tame those feelings and open up new perspectives on, and solutions for, existing problems.

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

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The Power of Awareness: Mindful Breathing

Jack Kornfield and Tara Brach, in their online Power of Awareness Mindfulness Training, stress the importance of mindful breathing as a universal practice that is foundational to developing mindfulness.  Jack not only leads participants in a mindful breathing practice, but also explains the rich rewards of this practice.

Why practice mindful breathing?

Mindful breathing is, perhaps, the simplest and most accessible mindfulness practice.  It can be done anywhere, anytime because we are always breathing, whether we are conscious of it or not.  Jon Kabat-Zinn suggests that it is lucky that our breathing is not dependant on conscious thought, otherwise we would stop breathing because we are so often unaware of what is going on within and around us.

In a talk to Google staff, he explained to the managers and programmers present that they could easily take a few moments and do mindful breathing at their desk during the day.  Mindful breathing is so powerful because it gives us access to both self-awareness and self-management.

Developing self-awareness through mindful breathing

Jack talks about breathing mindfully as opening a window to ourselves.  If we are having trouble starting the practice – by locating a place in our body where we sense our breath (e.g. in our chest, throat, nose or stomach) – then this tells us something about our lack of awareness.

As a window, mindful breathing allows us to look in on ourselves – to notice the thoughts and their content that pass through our minds, to sense the tightness in various parts of our body and to understand the link between our emotions and our bodily reactions, e.g. fear creating tightness in our chest, nervousness causing us to shake.  We become acutely aware of our emotions and the connection between our mind and emotions and our emotions and our body.

The secret to mindful breathing is to not entertain our thoughts but to let them float by, while noticing what they are telling us about ourselves.  What do we think about most – is our mind always in the past or the future?  Do our thoughts depress us or create anxiety?  Are we always planning, not stopping to experience the moment?

Developing self-management through mindful breathing

Even the way we are breathing is rich with information about ourselves – is our breathing getting faster (anxiety coming on) or slower (learning to relax).  Are we becoming conscious of the space between our in-breath and our out-breath?  With our growth in self-awareness comes the opportunity to develop self-management.

Conscious breathing is used worldwide for self-management in a range of contexts – midwives encourage birthing mothers to breathe slowly and deeply; remedial massage therapists encourage you to breathe through the pain; and people who teach singing, like Chris James, begin with explaining to people how to breathe properly to release the tension in our bodies and vocal cords.

We know intuitively that if we slow down our breathing, we can become more relaxed and less anxious.   Some self-management practices, such as the SBNRR process previously explained in relation to managing negative triggers, begin with stopping and breathing consciously but slowly.

Mindful breathing practice itself does not require us to control our breath, but to notice it by focusing on where we can sense it in our bodies.  Increasingly, we become aware of the stillness and spaciousness in mindful breathing.  However, it does take practice to realise the full benefits of mindful breathing.

Jack suggests that, as a starting point, we practice breathing mindfully twice a day for five minutes each time.  He suggests that if we do this at a regular place and time, the habit will be sustained.  The secret to success in developing awareness is to start small, but start now.

Breathing mindfully helps us to slow the pace of our life, to access our creativity and to develop calm and clarity.  As we grow in mindfulness through mindful breathing, we open the window to self-awareness and enhance our capacity for self-management.

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

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Calming the Busyness of Our Minds

Haruki Murakami, the famous Japanese author, in his book  A Wild Sheep Chase,  gives us an insight into the busyness of our minds when his lead character comments:

My body was hazed to the core, but my mind kept swimming swiftly around through the convoluted waterways of my consciousness, like a restless aquatic organism.

This churning of our brains, stimulated by endless disruptive advertising, means that we spend so little time just being still in both mind and body.  There is so much of life we miss out on because we are so unaware with our focus oscillating beyond the present to the past or the future.  As Andy Puddicombe suggests, it only takes ten minutes a day to be still and do nothing, while experiencing calmness and happiness – escaping the torment of a turbulent mind.

Jack Kornfield, in discussing awareness, tells the story of a famous violinist who took part in an experiment to demonstrate peoples’ lack of awareness.  The violinist was due to play in a concert on a particular night before 1,000 people.  However, during the day of the concert, he set up in a busy street in New York and started playing his violin in his inimitable, brilliant style.  At the end of the day, he had only $17 USD in his hat which he had left out for donations.  Very few people stopped to listen, only young children tended to stop and take in the music.

Most people who walked past the violinist, or hurried past, were “lost in thought” – unable to hear and focus on the beauty of the music.  If only we could recapture the wonder of young children who are intensely attuned to their senses and not yet captured by their minds.  To wonder at what we hear or see, taste or touch, or smell. requires us to be present like a child.  It takes awareness and the ability to still the ferment of our minds.

As we grow in mindfulness through mindfulness practice, we can learn to calm the busyness of our minds and to value stillness and silence – the nurturing environment for creativity and mental health and wellbeing.

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

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Action Learning and Mindfulness: Admitting What We Do Not Know

In the previous post, I  explained how action learning and mindfulness shared the goal of building self-awareness – drawing on the work of Professor Reg Revans and Emeritus Professor Jon Kabat-Zinn.

On the surface, mindfulness and action learning would appear antithetical – mindfulness involves being still, present in the moment and internally focused; action learning involves taking action to create future improvements in an external situation.   The more you explore the nature of mindfulness and action learning, the more you realise how much they have in common and how they are complementary, interdependent and mutually beneficial for workplace mental health.

Both action learning and mindfulness develop trust in the workplace, enable agency, build personal capacity, value honesty, engender confidence and build resilience.  A key aspect that they have in common is encouraging us to admit what we do not know – an admission that is the foundation for acquiring new knowledge.

Action learning and admitting what we do not know

Reg Revans , the father of action learning, in an interview in Brisbane in 1990, spoke about the need to develop “questioning insight” to be able to deal with the complexity of reality.  He maintained that we cannot rely on what we know, nor the knowledge of experts, but we need to admit what we do not know and ask fresh questions.  Of course, this stance attracted the ire of university professors because it questioned their position of being the fountains of knowledge.

Reg recalled his days working as a physicist in the famous Cavendish Laboratory in Cambridge University, before he became a Professor of Management.  At the time, they had 10 Nobel Prize winners at Cavendish.  Reg stated that these great intellectuals had a weekly seminar that you could participate in only on the condition that you were willing to share what you did not know.  Lord Rutherford, for example, would turn up and state how impressed he was with his own ignorance.

Reg suggested that admitting what you do not know, rather than trying to convince others of how much you do know, is the beginning of learning and the road to wisdom.  He argued that “expert knowledge is necessary but insufficient” and does not equip us with how to deal with new conditions that are complex, uncertain and/or ambiguous.

Reg also pointed out that action learning puts the first emphasis on “what you do not know” and then explores how to address this ignorance.  He maintained very strongly that:

If I run away with the idea that I understand everything there is because I am expertly qualified, I’m not only going to get into trouble, but people around me too.

Action learning, then, is about framing the right questions to explore arenas of new knowledge and understanding, when confronted with conditions of uncertainty.  It is about exploring ignorance, not boasting about how much we know.

Mindfulness and admitting what we do not know

Jon Kabat-Zinn, in an interview with Krista Tippett, explained that much of our learning at school is about “thinking” and ways to understand things with our minds.  Education at school often does not equip us to tap into our creative capacities because creativity requires stillness and silence, not the ferment of mental exertion- argument and counter-argument.

Jon stated that we need to balance out thinking with other capacities such as imagination and that creativity comes out of heightened awareness – preceded by not knowing or understanding.  He argued that thinking can get in the road of creativity:

So rather than just sort of keeping tabs of what we know, it’s really helpful to be aware of how much we don’t know. And when we know what we don’t know, well, then that’s the cutting edge of which all science unfolds.

Jon considered that scientists (like Reg Revans and his scientific colleagues) make great meditators because “they’re comfortable with that idea of wanting to know what they don’t know”.   He maintains that the history of science is a story of remarkable insights, ‘Eureka moments‘.

Jon stated that it is not as if these moments of insight arise by banging your head against a wall to force the insight.  It is when “you have gone as far as thought can take you” and you “rest in awareness” that the insight comes to you – it may even be that you have fallen asleep and then you wake up with the insight or solution.

When I was writing up my doctorate, I took a holiday break with my wife and children and we visited Brown Lake on Stradbroke Island one day.  I was not thinking about my doctoral study but as I watched my children playing in the water and took in the beauty of the surroundings, a theoretical model came to me that summarised the contribution of my thesis – I was able to develop this later and incorporate it in my thesis.

There were many times when I wrote a thesis chapter that I had difficulty summarising the chapter in a conclusion.  I would invariably “sleep on it” and the conclusion would be fully formed in my head the next morning.   It seems that as you stop trying to work out something from what you know already at a conscious level, your sub-conscious mind is freed to make new connections and generate insights from connecting thoughts that you have not seen as connected before.  It also seems that you have to provide the sub-conscious with some focus – what Revans describe as a “fresh question” or what Kabat-Zinn discusses as seemingly insolvable problems.

As we grow in mindfulness and action learning and acknowledge what we do not know, we become more open to the creative power that lies within us and to powerful new insights.

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

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Being present: Key to Effective leadership

Rasmus Hougaard and Jacqueline Carter, in their Harvard Business Review article, If You Aspire to be a Great Leader, be Present,  reinforce the necessity for a leader to be present, especially when they are engaged in conversation.   They demonstrate how being present contributes to effective leadership and draw examples from the experience of leaders.  Rasmus and Jacqueline are the co-authors of the recently released book, The Mind of the Leader.

Rasmus and Jacqueline in doing research for their book, surveyed in excess of 1,000 leaders “who indicated that a more mindful presence is the optimal strategy to engage their people, create better connections, and improve performance”.

Being grounded

The authors explain how Loren Shuster, Chief People Officer at the Lego group, grounds himself before an important meeting or a presentation that he has to give.

His grounding is achieved by focusing on his body and imagining every part being alive with energy.  This enables him to listen effectively, show respect for the views and opinions of others and access his own creative ideas and solutions to problems.   This practice only takes five minutes but if affects the way he stands, sits and addresses people – his posture demonstrate that he is present and “with” the people with whom he is conversing.  He automatically adopts a posture that is seen as respectful, attentive and engaged – characteristics that build connections and improve performance.

Silence the inner voice

The authors argue strongly that a key element of being fully present is to silence the inner voice – and this takes discipline.  We cannot be actively present when we are saying to ourselves things like, “Oh no, here he comes again!”; “I wish she would ask someone else!”  What have I done to deserve this?’; “I wish he would not get so emotional about things”.  If our inner voice takes over, it is impossible for us to “tune in” to the other person.  People easily sense that you are thinking your private thoughts and are not present – in consequence they feel unheard, devalued and frustrated that they cannot get their message across.

Be open to the needs of others

Our influence as leaders is very much determined by our capacity to meet the needs of others – whether they are sad, in pain, need more challenge, feel letdown, experiencing grief, or are fearful of pending changes to their role. A leader who is present and attentive to others’ needs will be well received and be very influential.

Mindfulness develops our capacity to be present, to be grounded in the moment and to acknowledge and act on the needs of others.  As we grow in mindfulness through the stillness and silence of meditation we can access our creativity and bring that to bear in the present moment in our daily encounters with people and challenging issues.

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

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Be Brave, Be Creative

In the previous blog post I discussed the need for boldness to take action on a creative idea – to be willing to break with tradition and act on a different way of conceiving something, e.g. Karen Quinlan’s innovations based on a new conception of an art gallery.  I also explained how mindfulness can help us to be bold enough to initiate action on a creative idea – by helping us to build calm, clarity, focus and self-belief.

To sustain creative activity, however, also requires bravery.  It takes courage to explore new terrain, persevere despite setbacks and maintain your energy and enthusiasm when the going gets rough.

Creativity and bravery

Bravery can be defined as “having or showing mental or moral strength to face danger, fear, or difficulty”.   Invariably, there will be setbacks when you set out on a creative endeavour.  For instance, Karen Quinlan found that some gallery directors she approached refused to loan her artwork for her gallery.  However, she was able to persist with her creative ideas and enlist the help of others who supported her ground-breaking ideas.

While Karen was prepared to take risks, like many successful entrepreneurs, she took only calculated risks.  This required considerable research and planning.   Amanda Sinclair explained that Karen, for example, knew that women make up 80-90% of visitors to art galleries in Australia and that very few of the male-dominated, art gallery directors made any effort to satisfy the interests and needs of this demographic group.  So, she was able to draw on her own interests, training and experience to identify these needs and develop creative ways to meet them.

When you encounter a setback, you often cannot see the way forward but you are able to persevere because of your strong belief in the creative idea, its potential contribution and your capacity to see it through to completion.  Mindfulness builds the persistence and resilience required to overcome difficulties and fears along the way even when the way ahead is becoming increasingly unclear.

As you progress your creative ideas and implement your new approach, you will encounter increased resistance from those who have a vested interest in maintaining the status quo.  Reg Revans, the father of action learning, who met considerable opposition to his creative approach throughout his life, quoted the German philosopher Nietzsche to explain how new ideas are opposed:

If you think you have a new idea, see what happens.  Unless it is opposed by the stupid and ridiculed by the clever, it can have nothing new in it.

In the face of this kind of irrational and emotive opposition, you need support to sustain yourself and your energy.  Karen was able to gather a creative team to support the development and implementation of her ideas.  This collaboration helped her to maintain motivation, develop creative solutions to problems encountered and build external support.  Karen found, as often is the case, that local businesses came on board with her ideas with cross-promotions when they started to see the increase in tourist traffic and international acceptance and accolades for the Bendigo Art Gallery being developed by Karen.

Bravery and mindfulness

Mindfulness helps you to be more conscious of, and grateful for, the internal and external support you receive and to develop the relationships involved through awareness, empathetic listening and loving kindness.

Mindfulness develops calm and clarity in the face of stressors that would undermine confidence or cloud your vision.  It helps you to strengthen the courage of your convictions, overlook sustained opposition of fearful people, build resilience and develop new ways around roadblocks and impediments to the way forward.  As you grow in mindfulness, you become braver in the pursuit of creative ideas and less fearful of the risks, dangers and difficulties involved.

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

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Be Bold, Be Creative

In recent blog posts, I have identified how mindfulness opens the way to creative ideas through:

However, it is one thing to generate creative ideas; it is another to act on them.   Being creative requires boldness.  The very definition of creativity entails “inventiveness” and “the use of imagination or original ideas to create something” – going beyond traditional ways of conceiving things and acting on that insight.

Creativity and boldness

Creativity entails action – going beyond the creative idea to taking action to realise the potential of that idea.  As Amanda Sinclair points out in her book, Leading Mindfully, being creative requires boldness which is defined in the online Oxford Dictionary as “the willingness to take risks and act innovatively”.  Starting out on a new venture requires this boldness – a willingness to initiate action to create a new response to the micro- and macro-environment.  This requires the calmness and focus generated by mindfulness and the ability to still the inner chatter as you set forth on this new journey with an uncertain end.

Breaking with tradition

A further explanation of creativity suggests that it involves “the ability to transcend traditional ideas” to “create meaningful new ideas”.  It takes boldness to break away from established ways of conceiving and doing things.

In her chapter on “Opening to Creativity“, Amanda discusses the creativity of Karen Quinlan, Director of the Bendigo Art Gallery, and her bold and very successful endeavour to break away from tradition.  Her success was been encapsulated in the term “the Bendigo Effect” and its alternative, “the Quinlan Effect”.

Her first break with tradition was to take on the Director’s role where leadership in the area was typically male-dominated.  She also broke the mould by conceiving of high-end art as incorporating fashion – an inclusion that was a blind spot for male Directors.  In pursuit of this expanded perspective, Karen put on exhibitions such as Marilyn Munroe and Grace Kelly-Style Icon.  She also incorporated topics and art forms that fell outside the normal realm of established art galleries, e.g. Australian Women Photographers.

Karen was open to ideas from any source and this openness and awareness led to the development of an Imagining Ned exhibition based on the story of Ned  Kelly and artefacts from Ned’s life (including his armour).  Her vision of an art gallery incorporated a strong focus on education and relaxation (with the development of an art gallery cafe).

One has to be bold to make such a major departure from tradition – to take innovative action rather than be frozen by fear.  It also takes a very strong self-awareness and self-belief to ignore the naysayers who are always present to “throw cold water” on a new idea to discourage your eagerness.  Mindfulness strengthens self-esteem and builds resistance to the unwarranted assumptions of others.

With bold action comes uncertainty about outcomes – the road ahead is not always clear and can become quite cloudy and fogged in.   Mindfulness helps to maintain focus, remain calm, build self-control and achieve clarity of purpose and vision.

To reinforce her boldness and maintain her energy, Karen undertakes regular exercise (walking & running) and relaxation through gardening or a quiet restaurant lunch.  She gives priority to her family, does not work in the evenings and “loves to enter a zone of quiet contemplation”.

As we grow in mindfulness, we can be bold and creative, knowing that we are developing focus, clarity and calm; strength of conviction and self-belief; and the ability to ignore the negative comments of others who lack our vision and perspective.

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

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Creativity Lies in Stillness and Silence

In 2015, GOMA (Gallery of Modern Art, Queensland) displayed 200 visual works of David Lynch including lithographs, photos, paintings, video art and photo collages.   David epitomises creativity – he is an American  filmmaker, artist, actor, musician and photographer and is considered by The Guardian to be “the most important Director of this era”.

The creative power of silence

In an interview on ABC Radio National in March 2015, David spoke about creative control and in the course of his interview, he stated that “the silence within has infinite dynamism”.   In his view, creative ideas come from within.   You start with an intention to develop an idea and then, if you are patient and focused, you suddenly see it and feel it as it reaches full consciousness.  He discusses open awareness (for instance, focusing attention on the beauty of a cherry tree) that stimulates wonder and the incessant desire to understand your world.

Jane Dawson in an article on reflection and creativity, contends that creative expression is thwarted by the busyness of life, especially in educational institutions.  She argues for the need for  “space for silence” to cultivate and pursue creativity and suggests that meditation provides that space.

The creative power of stillness

Jon Kabat-Zinn, in his 2011 interview with Krista Tippett, maintains that “spaciousness is already in the mind”.  The way to access this spaciousness that is the fountain of creativity is to develop intimacy with it – to be open to its power through the stillness of meditation.

Jon argues that one of the real barriers to developing creativity is our lack of training in the “deep interior capacities” of attention and awareness.  He argues that all our training is focused on thinking, so that we cut ourselves off from imagination and creativity by focusing on only one aspect of the mind’s capacities.   Whereas the real gateway to creativity is “the stillness of awareness of not knowing” – of being aware of what we do not know and what we do not understand.  Creativity is not achieved by being contented with the knowledge that we already hold.

As we grow in mindfulness through meditation and openness to our life and our world, we can cultivate the power of silence and stillness to access our innate imagination and creativity.

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

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Opening to Creativity through Mindfulness

Professor Amanda Sinclair, in her book Leading Mindfully, devotes a chapter to the theme, Opening to Creativity.   She argues that one of the ways that mindfulness releases creativity is through “turning down” the self-judging function of our brain which invariable acts to thwart creative activity.  This negative self-assessment is a major blockage to creativity.

Amanda writes about the negative thoughts and stories that were circulating in her head as she contemplated writing her book – “no one would be interested in reading it”, “it will be just another management/leadership book”, “academics will view it as lacking rigour because it will include anecdotal information”.  These negative messages blocking creativity delayed her writing, and even as she wrote, they took on different forms in a sub-conscious attempt to undermine her creativity.

Once Amanda started writing, she was able to quiet this internal chatter through mindfulness and give herself permission to create the book.  She was able to tap into her research, life experiences and the experiences of her friends, contacts and colleagues to craft a book that was a different contribution because of her original integration of her perspectives developed over a lifetime of insights.

For instance, Amanda was able to draw on the seemingly devastating experience of Jill Bolte Taylor, who suffered a stroke at the age 0f 37.   Jill, a brain scientist, gave a TED Talk, My Stroke of Insight, about how her brain had changed physically because of damage to parts of her brain, including the areas that controlled speech and “self-talk”.   In her presentation, she explains how the stroke and resultant physical damage to her brain gave her the freedom and permission to be creative.  She no longer had to manage the negative thoughts and stories because her brain could no longer produce them and thus they were not able to impede her mind’s creative endeavours.

Amanda’s experience in starting out on her new book writing venture, after having successfully written other books,  resonates with the experience of Elizabeth Gilbert, author of Eat, Pray Love.  In her TED Talk, Your Elusive Creative Genius, Elizabeth spoke about the fear-based, negative talk that almost immobilised her writing following the stellar and unexpected success of this earlier book.  Her internal message, reinforced continuously by others, was fundamentally a concern that she could never match the success of Eat, Pray, Love and that her life would be a failure.   Elizabeth described her succeeding book that was about to be published  “as the dangerously, frighteningly, over-anticipated follow up to my freakish success”.

Elizabeth, through developing her insight and self-awareness, found a unique strategy to quiet her negative thinking to enable her to create the follow-up book.  She ascribed her creativity to some divine genius within her that she could blame in the event of failure (as long as she did her bit of daily, disciplined writing).

Seth Godin, author and entrepreneur, considered one of the most influential thinkers in business, maintains that we each have to find a way to quiet The Lizard Brain, the amygdala, which sabotages our creative efforts through fear-based messages.  Mindfulness is one way to address these negative thoughts and to become open to creativity.

As we grow in mindfulness, we can release our creative capacity from the capriciousness and irrationality of our internal negative messages that assault us whenever we risk creative endeavours.  Mindfulness enables us to “turn down” the internal chatter and be open to creatvity.

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

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Mindfulness and Meditation for Elite Athletes

Patrick Chan used mindfulness to excel at the 2018 Winter Olympic Games.  His first round performance for the team figure skating event was badly hampered by nerves and he did not score well.  However by talking to himself, confronting the expectations of his team and his own debilitating emotions, he was able to achieve the top score in his next round and help Canada win the Olympic Gold medal for the event.

Jon Kabat-Zinn taught meditation to the 1984 US Olympic rowing team – a team that went on to win 2 gold medals, 5 silver and 1 bronze.   Jon maintains that to get into the “zone” of peak performance on a regular basis you need to meditate to train yourself mentally.

Richmond Football Club – AFL Premiership Winners through Mindfulness and Meditation

Mindfulness and meditation training helped Richmond win the 2017 AFL premiership.   The initiative started in 2015 with Dylan Grimes, Richmond defender, who was very frustrated and dissatisfied with his ability to maintain his performance at an elite level.  He read a number of books about mindfulness and how it could enhance performance.  In particular, he was impressed with the idea of achieving “flow” proposed by Mihaly Csikszentmihalyi, author of Flow: The Psychology of Optimal Experience.

People who experience flow in their endeavours achieve optimal performance, increase their creativity and experience real joy and happiness.   The Richmond Football Club engaged Emma Murray, high performance and mindfulness coach, to help all team members achieve their optimal level.  She was able to help players develop self-awareness, build focus and concentration and to help each other when one of the team was becoming distracted or unfocused.  She successfully established new norms such as individual players openly admitting the impact of their thoughts on their performance, sharing doubts and concerns and, overall, being vulnerable – a counter-cultural position.

Richmond players readily acknowledged the role of Emma’s teaching in mindfulness and meditation in helping them win the premiership.  For example, Dean Martin, winner of the Brownlow Medal, mentioned Emma’s contribution to Richmond’s performance after the game.

Konrad Marshall, author of Yellow & Black: A Season with Richmond, also provided a detailed description of Emma’s work with the football players and the effectiveness of her mindfulness and meditation approach.

NBA Athletes

Laura Chang in an article for mindfulnessmuse.com reminds us of the mindfulness practice of top NBA athletes who before the start of a game focus internally to “get into the zone” and build attention and concentration.  She suggests that we can all learn from these elite athletes to increase our own focus and productivity and proposes a mindfulness practice for improved performance.

Mindfulness Exercise for Improved Performance

Laura offers a 5-step mindfulness exercise that is designed to improve attention during physical activities.  The process, explained in detail in her article, is discussed in terms of the acronym, B.A.S.I.C. :

  • Body – body awareness
  • Arousal Level – notice the nature of your arousal
  • Self-Talk – what are you saying to yourself and what impact is it having on your performance?
  • Imagery – what images are you entertaining and do they reinforce excellent performance?
  • Concentration – notice the nature and quality of your concentration and focus and its impact on your performance.

This process is designed to enhance self-awareness and self-management and, in the process, build the capacity to maintain attention and focus at a high level.

As elite athletes grow in mindfulness they are better able to manage their negative thoughts and images, to maintain concentration and focus, to be creative and to achieve optimal performance.

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

Image source: courtesy of xusenru on Pixabay

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