Focused Attention: A Guided Meditation

In this era of constant, disruptive distractions we need to be able to develop the capacity to calm our minds and focus our attention on what is important in our lives. Without this capacity, we are at the mercy of stress and anxiety as we try to deal with the incessant demands on our minds. One way to restore equanimity when we are stressed “out-of-our-minds”, is to develop a simple practice of focused attention.

Rich Fernandez, co-founder of Wisdom Labs, provides a guided meditation that enables you to train your mind in focused attention. Rich’s meditation podcast is under ten minutes and provides a way to quickly and easily regain calmness when stressed through attention to the act of breathing which is an undervalued element of a healthy life.

Focused attention on your breathing

The focused attention meditation requires, in the first place, that you adopt a comfortable position and reduce visual distractions by closing your eyes or looking downwards. If you are physically uncomfortable or visually distracted, you will not be able to focus on your breathing.

Rich then suggests that you bring your total attention to the act of breathing as you experience it in your body. This experience will differ from person to person as levels of awareness differ immensely. For example, people who are trained in focused attention are much more aware of their breathing than others who have not undertaken this training.

To focus on your experience of breathing you begin to notice the flow of air into and out of your body and you identify where this bodily sensation is experienced in your own body – e.g. in your throat, chest or stomach. You can notice too whether your breathing is deep or shallow, slow or fast, even or rough. The intention is not to control your breathing, but just notice it in a very focused way.

As you bring your attention to your breathing, you can become more conscious of your in-breath, out-breath and the gap between these movements of breath. You can also rest in the gap to enhance your level of calmness and bring your bodily stress sensations under control.

Rich suggests that you end your focused attention meditation with a few deep, controlled breaths as a way to bring your attention back to where you are and what you have been doing before the meditation practice. Some people recommend that this practice of controlled breathing can also be used at the start of a meditation (as a way to release stress and bring attention to the breath).

Managing thought distractions

Everyone experiences distractions during meditation, whether you are an experienced meditator or not. Our thoughts wander endlessly, thousands of times a day. The art of developing focused attention is to notice your thoughts and “gently but firmly” bring your attention back to your breathing. The practice of managing your thought distractions develops the discipline necessary to control your thoughts so you are not held captive by them.

By focusing on your experience of breathing and maintaining your attention, despite the intermittent distraction of your thoughts, you develop the capacity to quickly and easily drop into a calm breathing pattern that enables you to wind down your level of stress and anxiety.

As we grow in mindfulness through focused attention meditation, we develop awareness of the level of stress we are experiencing and cultivate a way to manage that stress. This trained capacity builds our personal resilience and ability to respond appropriately in situations we experience as stressful.

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

Image source: courtesy of Antranias 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.