Overcoming Agitation – A Calming Meditation

It’s so easy to become agitated in this fast-paced and demanding world. The environment we live in with its constant changes – economic, social, financial, climate, legal, electronic and political – demand incessant adaption. We can become so easily agitated by our daily experiences – our expectations not being met, having an unproductive day, managing ever-increasing costs and bureaucracy, being caught in endless traffic, managing a teenager who is pushing the boundaries in the search for self-identity and independence. Any one of these, a combination of them or other sources of agitation, can lead us to feel overwhelmed and “stressed out of our minds”.

Mindfulness meditation can help bring calm and clarity to our daily existence and reduce the level of stress we experience when things do not seem to go our way or frustrate our best intentions. There are an endless range of meditations that can help here – ranging from gratitude meditations to open awareness. The Search Inside Yourself Leadership Institute (SIYLI) provides one such meditation designed to restore calm at a time when we are really agitated.

Overcoming agitation through a calming meditation

Rich Fernandez, CEO of SIYLI, provides a meditation podcast designed to focus attention and restore equilibrium and equanimity. The meditation employs what Rich calls “focused attention” – where the focus is on your breathing.

The 9-minute, focused attention meditation employs several steps:

  1. Making yourself comfortable in your chair, being conscious of your posture (releasing any tightness reflected in slouching)
  2. Notice your body’s sensations precipitated by your interaction with your external environment – the pressure of your body against the chair and your feet touching the ground.
  3. Bring your attention to your breathing, what Rich describes as the “circle of breathing” – the in-breath, pause and out-breath.
  4. Notice if your mind wanders from the focus on your breath and bring your attention back to your breath (the meditation develops the art of focused attention by training yourself to return to your focus).
  5. Treat yourself with loving kindness if you become distracted frequently – (scientific research informs us that we are normally distracted 50% of the time).
  6. Close the meditation with three deep breaths – this time controlling your breath (whereas in the earlier steps, you are just noticing your breathing, not attempting to control the process).

The focused attention meditation can be done anywhere, at any time. If you are really agitated before you start, you can extend the meditation, repeat it (at the time or sometime later) or supplement it with another form of meditation such as a body scan. Once again it is regular practice that develops the art of focused attention – maintaining your meditation practice is critical to restoring your equilibrium and equanimity. Without the calming effects of such a meditation, you can end up aggravating your situation by doing or saying something inappropriate.

As we grow in mindfulness through focused attention meditation, we can develop the capacity to calm ourselves when we become agitated. Regular practice of this meditation will enable us to restore our equilibrium and equanimity.

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Image source: courtesy of Skitterphoto on 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.

Meditation for Letting Go

Sometimes we can become consumed by anger and be captured by the thoughts, emotions and bodily sensations that accompany anger.  Meditation provides a way to let go of anger and its associated ill-effects.

The catalyst for your anger may be that someone did or said something that you considered unfair.  It may be that what was said or done frustrated your ability to meet your goal of helping other people to achieve something important.  You could feel aggrieved that the thought, effort and cost that you incurred for someone were unappreciated and/or devalued.  It could be that comments made by someone else are patently untrue or distort the real picture of your involvement.

The harmful effects of sustained anger

The problem with anger is that it is such a strong emotion, that we tend to hang onto it – we do not let it go.  We might ruminate endlessly on what happened, providing justifications for ourselves – our words and actions.  We could deflect the implied criticism by denigrating the other person’s intellectual capability or perceptual capacity.  We could make assumptions about their motivation and even indulge in conspiracy theory.

An associated problem with indulging in angry thoughts and sensations is that it harms both us and our relationships.  We are harmed because the negative emotions consume mental and emotional energy, distract us from the present moment (and all that is good about the present) and destroy our equanimity.

Indulged anger can lead to retaliation that harms the relationship with the other person.  It can also contaminate our relationships with other people who are important to us such as our partner, a friend or our children.  As a result of our sustained anger, we may appear aloof, critical, grumpy or unsympathetic to these important people in our life.

A meditation for letting go

Diana Winston offers a meditation podcast on letting go.  She emphasises the fact that when we indulge a strong emotion like anger, the bodily manifestation of this can be experienced as tightness, tension or soreness – a physical expression of holding on.  We can even experience shallowness of breath as we hold the negative emotions in our bodies.

The first level of release through meditation is to focus on your breath – the in-breath and out-breath.  This mindful breathing can be viewed as letting go with each out-breath, releasing the pent-up thoughts and emotions that make you uptight.

As you progress your meditation and begin to restore some semblance of relaxation, you can then address the “holding on” in your body.  Through a progressive body scan, you can identify the parts of your body that are giving expression to your anger – you can physically soften the muscles (facial, back, shoulder, neck or leg muscles) that have become hardened through holding onto your anger.

Once you have become experienced in meditation, you can then begin to reflect on your response to the negative trigger that set you off.  This opens the way to look at how you responded and whether there was an alternative way of responding other than defensiveness or attack (flight or fight).  You might discover (as I did recently) that active listening would have achieved a better outcome, an improved level of mutual understanding and reduced stress generated by angry thoughts and emotions.

Taking this further, you could explore a powerful mindfulness meditation that can help you overcome ongoing resentment by enabling you to put yourself in the position of the other person to appreciate how they experienced your interaction – to understand their perspective, their feelings and their needs in terms of maintaining their identity (their sense of self-worth, competence or reliability).  The Search Inside Yourself Leadership Institute (SIYLI) recommends this meditation practice for handling residual emotions and resentment resulting from a conflictual interaction.

As we grow in mindfulness through meditation and reflection we can practise letting go of anger and other negative emotions by focusing on our breath, bodily sensations, emotions, thoughts and behaviour in an interaction.  Through the resultant self-awareness, we can improve our response ability.  By exploring the interaction experience from the position of the other person, we can also increase our motivation and our options to behave differently for our own good and that of the person with whom we have interacted.

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.

Developing Leadership Capacity for the Digital Age

In the previous post, I discussed the challenges posed by the digital age and shared Sky Jarrett’s perspective on how mindfulness can enable a leader to thrive in the new world of work.  Rich Fernandez, in his presentation during the Mindful Leadership Online Conference, provided a complementary perspective on what leaders need to do to cultivate “future-ready” leadership capacity.  Rich was formerly Director of Executive Education at Google, a Master Teacher for SIYLI and founder of Wisdom Labs .

Rich described future-ready leadership as “having the mental and emotional clarity and balance to meet all of life’s challenges, situations and people that you might encounter”.   His presentation focused on how to develop these leadership characteristics.

Developing mental and emotional clarity and balance

Rich identified the following ways to develop these core leadership characteristics for the digital age:

Mindful listening – being present enough to focus on what the other person is saying and sufficiently open to understand their message and be influenced by it so that common ground can be developed.  Rich suggested that the American Senator John McCain was an exemplar of mindful listening because he sought “constructive bipartisan dialogue” and enabled continual conversation to reach that elusive middle ground.  Mindful listening requires a preparedness to avoid reacting mindlessly, prematurely offering a solution or pursuing an agenda.

Response flexibility – to engage in mindful listening you also need to have what Rich calls “response flexibility”- which is the agility to be able to respond appropriately and in respectful way to the other person’s communication.  I have discussed a way to develop response ability in an earlier post.

Values alignment – ensuring that your behaviour actually reflects your personal values.  Rich mentioned that Marc Benioff – founder, Chairman and CEO of Salesforce – is an exemplar of values alignment and puts service to the community ahead of profit.  For example, he has built meditation rooms on every floor in the new, towering Salesforce building.  His organisation practises business consciously so that “stakeholder management” is top of mind and is discussed as often as shareholder management – placing the needs of consumers on a least an equal footing with the wants and needs of shareholders.  Rich shared a series of questions that can help a leader check their values alignment – “What are your values?”, “Why are they important to you?”, “To what extent are your words and actions aligned with your values?” [poetic licence used here].

Personal vision – this flows naturally from a consideration of values alignment.  So, this is about a vision for oneself as a leader, not the organisational vision (although it is ideal that there is a strong alignment between the two).  Rich poses some relevant questions from the Search Inside Yourself Program to help clarify a personal vision, “What is your vision for yourself and your life?”, “What will your legacy be – your personal contribution to the world?”, “If your life exceeded your wildest expectations, what would it look like – what is happening and what are you contributing? [some poetic licence here too].   I previously discussed Goldie Hawn as an exemplar of someone who is committed to a personal vision and has aligned her words and actions in pursuit of this vision.

As we grow in mindfulness, we can develop the desired leadership characteristics to meet the challenges of the digital age.  With persistent mindfulness practice, we can develop mental and emotional clarity,  achieve balance in our life, progressively expand our response flexibility, and build alignment between our words and actions and our values/personal vision.

 

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

Image source: courtesy of pixel2013 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.

Mindfulness for Overcoming Resentment

Resentment towards another person, organisation or group can hold us captive and lead us to give away control of our emotions to others.  It also has the ability to linger and smoulder long after the initial catalyst has passed or even been forgotten.

Our resentment may flow from someone or a group that has frustrated our expectations or impeded our goals or done something that we experienced as harmful to us personally.  Unless we let it go and dissolve its power, resentment can eat away at us and negatively impact our quality of life and the quality of our relationships.

Overcoming resentment through mindfulness

There are several mindfulness practices that can help us to let go of resentment.  Here are three processes:

Forgiveness Meditation

Forgiveness meditation is one way to use mindfulness to overcome resentment towards a person and has proven to build understanding and empathy.  It is designed to replace resentment with thoughtfulness and loving kindness

Dealing with conflict

During a two-day course on mindful leadership conducted by the Search Inside Yourself Leadership Institute, I learned a process that related to conflict resolution but was also designed to build understanding and tolerance of others and to dissolve the blocking effects of resentment.  As part of the process, you had to reflect on the conflict incident and put yourself in the place of the other person with whom you had a conflict and towards whom you felt some resentment.

The conflict process acknowledges that for both parties in a conflict there are three levels of issues at play – (1) content, (2) feelings & (3) identity.  So when you begin to reflect mindfully on what is happening for the other person, you ask the following questions from their perspective:

  1. Content (What happened from their perspective?)
  2. Feelings (How do I think they felt?)
  3. Identity (What might have been at stake for them in terms of their sense of competence, their thoughts about their own goodness and lovability?)

By reflecting mindfully about what was going on for the person in the conflict that we felt some resentment towards, we can experience the resentment dissolving and empathy replacing it. As we ask ourselves the same questions, we can begin to realise that we are all very human and that we misunderstand each other and make mistakes which we may later regret.

Being mindful of the potential damaging effects of resentment

If we are able to get in touch with our feelings at a point in time and name our feelings as resentment, we can reflect on what that feeling is doing to us both bodily and emotionally.  If we focus on these damaging effects and project them into the long-term, we will come to realise that we have to let the resentment go and move on, just as Khaled Hosseini described.

Khaled, in his book A Thousand Splendid Suns, has one of his lead characters, Laila, refuse to give into resentment:

But Laila has decided she will not be crippled by resentment.  Mariam wouldn’t want it that way.  What’s the sense? she would say, with a smile both innocent and wise.  What good is it, Laila Jo?  And so Laila has resigned herself to moving on. (p.399)

As we grow in mindfulness through meditation and reflection, we come to realise the damaging power and hold of resentment and to learn ways to overcome it.  In the process, we can develop understanding of, and empathy for, others.

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

Image source: courtesy of Kasya 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.

What Sets You Off? – Managing Negative Triggers

There are many things in life that can trigger a negative reaction in us.  What triggers you, may have no effect on me.  A part of mindfulness practice is getting to know our triggers and working out ways to manage our negative responses.

As we learn about our triggers and better understand them, we are able to manage our reponses more effectively.  So one way to grow in mindfulness is to identify your triggers and use a process to help you deal with them mindfully.

The Search Inside Yourself Leadership Institute (SIYLI) teaches a way to manage triggers, called SBNRR, as part of their mindful leadership program.  The steps in this process are as follows:

STOP – stop yourself from reacting automatically

BREATHE – take a deep breath to relax yourself and help you to manage your reaction

NOTICE – notice your bodily sensations, see what is going on in your body (e.g. becoming red faced, tightening of your muscles, strong sense of unease and agitation)

REFLECT – think about what is going on for you, what is triggering this reaction in you.  Go beyond the words and think about what you are perceiving (e.g. are you interpreting the words as criticism and do you have a sensitivity to criticism?).

RESPOND – now that you are more aware of what is going on for you, choose an appropriate response that does not aggravate you, your friend/colleague or the situation.

The SBNRR processs is a great way to improve your self-management, a key element in emotional intelligence.  When you first start to use this technique, you might have to rely on reflection after the event – “What could I have done differently?”

However, as you grow in mindfulness, you will be able to reflect-in-action and stop youself from the outset.  In this way, you can better manage your response to the triggers that would normally set off a negative reaction in you.

Image Source: Courtesy of Robin Higgins on Pixabay