April 2019 – Grow Mindfulness

Developing Awareness to Overcome Craving and Addiction

In an earlier blog post, I discussed how cravings are formed and how mindfulness breaks the link between addictive behaviour and perceived rewards, drawing on the work of Jud Brewer. author of The Craving Mind. In a subsequent post, I discussed barriers to sustaining mindfulness practice and a four-step mindfulness practice for overcoming cravings and addictions.

In a recent presentation on the Brain Change Summit hosted by Sounds True, Jud elaborated further on how mindfulness breaks the “habit loop” of craving and addiction. He spoke of the “wedge of awareness” that mindfulness drives between a trigger (such as stress or negative emotion) and our habituated reactivity. He explained that mindfulness effectively disrupts the reward-based learning that is embedded in the craving/addiction cycle. In his view, mindfulness progressively establishes three different levels of awareness which he calls the “three gears of awareness”.

The three gears of awareness

Research undertaken by Jud and his colleagues demonstrates that if people are able to sustain meditation practice, they can realise a deepening level of inner awareness that breaks down the trigger-reward cycle involved in craving and addiction. Jud describes this progression in awareness in terms of three gears that release the power and potentiality of a person by enabling them to “move up a gear” – effectively changing the relationship between a trigger and the behavioural response. The three gears of awareness developed through mindfulness can be explained as follows:

First gear: awareness of a “habit loop” – becoming conscious of the connection between a trigger, a behaviour and a reward that underlies a specific craving or addiction. The first step to breaking a habit is understanding how it is formed.
Second gear: disillusionment with the reward – becoming aware that the “reward” does not work. For example, being mindful of your bodily sensations (taste, smell, touch) as you have a cigarette can make you realise how “disgusting” the cigarettes are. One respondent in a relevant mindfulness research project said (after paying attention to her bodily sensations when smoking), that her cigarette “smells like stinking cheese and tastes like chemicals”.
Third gear: breaking free of the “caught up-ness” of the habit loop – works through a process of substitution of a better and higher reward. Through mindfulness you access your natural capacity to be “curious” – to observe and explore your emotions and reactions and name your feelings. Curiosity without habituated reactivity leads to a sense of expansiveness, peace of mind and equanimity – a higher level reward than flight behaviour. Jud suggests that R.A.I.N. meditation, breathing into strong emotions and loving kindness meditation can activate this third gear.

As we grow in mindfulness through meditation we can become aware of the habit loop reinforcing our craving or addiction, re-evaluate the rewards inherent in our habituated responses and begin to experience the freedom and peace which comes from the ability to be curious about our inner world, while being reaction-free.

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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.

Happiness Through Mindfulness

Shinzen Young, an internationally renowned meditation teacher, identified multiple ways that mindfulness meditation can contribute to our experience of happiness. In one of his videos – titled Why Meditate? – he identifies five specific aspects contributing to happiness that are enhanced by meditation. I will discuss these aspects below.

Five ways meditation contributes to happiness

Managing pain – neuroscience research strongly supports the view that meditation can reduce the suffering experienced by people in chronic pain. Jon Kabat-Zinn, through his Mindfulness Based Stress Reduction (MBSR) Program, has shown that meditation can provide genuine pain relief. Diana Winston highlights the fact that pain is an inevitable part of human existence, but we have the choice through meditation of reducing our sense of pain (which is often exacerbated by the stories we tell ourselves and others about being-in-pain). She offers a meditation practice for dealing with pain.
Heightened fulfillment – a sense of satisfaction from doing what you set out to do or realising some aspects of what you see as your real purpose in life. Stephen Cope explains how meditation can assist us to progress along the four-stage path to realising and actioning our true purpose.
Understanding our self – Shinzen maintains that meditation leads to a deep level of self-understanding, learning who we really are. This self-awareness develops through meditation as we progressively challenge our self-stories and negative self-evaluation.
Improvements in behaviour – through meditation we can identify our reactivity and the inappropriate ways we behave. We can also develop the intention to change our behaviour, the motivation to realise this change and the reinforcement of the change through savouring achievements in desired behavioural change.
Contribution through selfless service – a spirit of serving the needs of others and helping them to realise happiness in their lives. This sense of service brings its own personal rewards and, according to Richard Barrett, represents the highest level of psychosocial development. Shinzen argues that this level of achievement is the natural outcome from realising the other four aspects of happiness mentioned above.

As we grow in mindfulness through meditation we can suffer less from our pain, experience fulfillment in our life, develop a deeper self-understanding, achieve desired behavioural changes and be in a good place personally to contribute to the service of others and their achievement of happiness. In turn, we will enhance our own experience of happiness and the equanimity of a life well-lived.

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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.

Forgiveness: Forgiving Our Self and Others

Forgiveness is challenging because it is not a one-off event. We are continually hurt by others and hurt them, often unconsciously. It is one thing to forgive others for words and/or actions that are hurtful and another thing to forgive ourselves for the hurt we cause. According to recent research, mindfulness can improve our tendency to forgiveness and our willingness to forgive a past offense, according to

Developing a tendency to forgive others

If we are able to develop a mindful disposition – consciously monitoring our physical, mental and emotional health – we are better able to reduce our negativity and improve our likelihood to forgive. When we feel hurt by someone, we can harbour the negative emotions of anger and resentment – feelings that become compounded by the re-telling of the story of the hurtful action to others. We can become obsessed with our rightfulness in the situation and elaborate on how much we have been wronged, entrenching our feelings of hurt and anger.

Mindfulness can help us to name these negative feelings and learn to tame them. It can give us insight into our own sensitivities and the pattern of our own emotional responses. In a conflict situation, it can also help us to understand the perspective of the other person who has, consciously or unconsciously, hurt us. In the process, it can assist us to develop a tendency to forgive others.

Forgiving our self: a lifelong process

It is one thing to forgive others for the hurt they cause us; it is another task – often more challenging – to forgive our self for the hurt we cause others. For one thing, we tend to be blind to the way we hurt others – we often will not let our recollection of these events reach conscious awareness because they are perceived as damaging to our self-esteem – our sense of our own (superior) worthiness.

There is also the difficulty of dealing with the very strong negative emotions of guilt and shame, once we have surfaced our recollection of our own hurtful words and actions. These emotions are hard to deal with and require a concerted, conscious effort to overcome them – a process involving lifelong learning and reflection.

Sharon Salzberg, author of Real Love: The Art of Mindful Connection, offers a forgiveness meditation in her article, Practise Self-Compassion with Forgiveness. The meditation begins with focusing on forgiveness towards others and then our attention is directed to forgiveness of ourselves.

As we grow in mindfulness, we can develop a mindful disposition, an understanding of the perspective and hurt of others and awareness of our ingrained feelings of hurt (and related sensitivities). We can gradually, with concerted effort, develop the tendency to forgive others (for present and past hurts) and, at the same time, slowly develop self-forgiveness for the hurt we have caused others.

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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.

How to Cultivate a Non-Judgmental Mind

Our mind is continuously scanning and judging our environment for our own good – to keep us safe. However, these judgments are often ill-informed, made on inadequate information and distorted by our assumptions and prejudices. It takes conscious effort to still our mind and become open to what is within and outside of ourselves. Mindfulness meditation and other mindful practices can enable us to open our minds and find the space to develop non-judgmental awareness, self-compassion and connectedness.

The busy, judgmental mind

Our minds engage in an endless process of commenting on our daily experiences – identifying what we like and dislike; complaining about everything from the weather to the quality of service (on the train or bus, or by the shop assistant); assessing others as thoughtless or inconsiderate or insensitive or tactless; worrying about future events; or replaying past words and actions while indulging in regret, shame or remorse.

We make “snap judgments” that colour our perception of things around us and other people. We might consider the woman who cuts in on us in traffic an aggressive person (attribution of a trait), typical of someone who drives a Mercedes (a prejudice or bias) and motivated by the belief that “time is money” (assumption). The reality may be that the woman is normally a careful, thoughtful driver who on this occasion is rushing a very sick daughter to hospital or is trying to rescue a teenage daughter who is stranded on a railway station by herself at night.

The effects of our judgmental mind

The problem with our snap judgments is that they are often wrong and provide a distorted view of reality. They can become habituated and automatic – resulting in our filtering reality so that we do not see what is really going on with people and events in our life. As recent as last week, I assumed that a young woman in my workshop had become intentionally disengaged (based on observation of some non-verbal behaviour). It turned out that she was suffering from a migraine headache.

A judgmental mind is a closed mind – not open to new perceptions or interpretations. When we are judgmental, we fail to listen to others, closing ourselves off from new learning and insights; we block the pursuit of alternative options in our decision-making processes; or blind ourselves to our contribution to a situation that we consider unsatisfactory. A very simple example of this latter effect is forgetting that “we are traffic too“.

Our harshest critic

Our own minds are our harshest critic – we berate our self for an oversight; castigate our self for doing or saying something that we judge as “stupid”; become frustrated or exasperated by our inability to overcome some inappropriate/undesirable behaviour that makes our personal interactions more difficult; or indulge in negativity, only to feel remorse or disgust with our self afterwards.

Our internal talk and incessant inner commentary on our words and actions can become our default mode network blocking out the opportunity to see things anew, develop more successful personal strategies and build supportive relationships. This state of mind can lead to depression and/or anxiety.

Mindfulness meditation to cultivate a non-judgmental mind

Dr. Mark Bertin, a developmental paediatrician, argues that meditation increases our awareness of our self and others, enables us to “face reality” and to cope with life’s challenges with a degree of equanimity. Mark is the author of Mindful Parenting for ADHD.. He provides a range of mindfulness resources for parents, children and adults generally.

An especially useful resource is the 15-minute, guided meditation that Mark provides which he calls Nonjudgmental Awareness Practice. This mindfulness meditation begins with a focus on “something you don’t like that much about yourself, or that you wish you didn’t have”. He stresses the need to identify something that is not too stressful but that causes some degree of discomfort in your life, for whatever reason.

This meditation is simple, clear and highly supportive. I would strongly recommend this meditation for anyone, but especially for those who do not like a lot of talking during a guided meditation. It is the kind of mindfulness meditation that is easy to develop into a regular habit for significant benefit to yourself. Other forms of mindfulness practice that can help to defuse the self-critic are self-compassion meditation or meditations focused on self-forgiveness.

As we grow in mindfulness meditations that explore our judgmental mind and inner critic, we can learn to separate our thoughts from what is real; develop openness to the world around us and others’ ideas, perspectives and experiences; and develop deeper relationships and connectedness with others. The effect of regular mindfulness practice is calmness and equanimity.

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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.

What Does Neuroscience Tell Us About the Benefits of Mindfulness?

Continuous neuroscience research into the benefits of mindfulness has revealed supportive evidence that should encourage you to persist with mindfulness practices. While the neuroscience research into the power of mindfulness, and meditation specifically, is in its infancy, there are enough studies and research review articles to point to some real, measurable benefits.

Scientists still do not fully understand how the mind works but they have been able to identify the impact of meditation on the physical brain through Magnetic Resonance Imagining (MRI). Dusana Dorjee warns us, however, that science is a reductionist approach to the study of the mind and cannot effectively measure the whole range of states of awareness that can be achieved by the long-term meditator. Dusana is the author of
Neuroscience and Psychology of Meditation in Everyday Life: Searching for the Essence of Mind (2017).

How meditation changes the physical structure of the brain

A comprehensive review of neuroscience research into the impacts of mindfulness meditation undertaken by experienced meditators showed that eight regions of the brain were altered. Significantly, the regions of the brain that were positively impacted relate to:

capacity to be introspective and manage abstract ideas and, importantly, the ability to be aware of our own thinking
body awareness including touch, pain and proprioception
attention, self-control and regulation of emotions
ability to communicate effectively between the hemispheres of the brain (between right and left hemispheres).

Mindfulness meditation and happiness

Happiness can be developed as a skill and mindfulness meditation has a key role in its development. Well-being is increased, according to scientists at Wisconsin-Madison University, when the following capacities are enhanced:

ability to maintain positive emotions
rapidly recover from what is experienced as negative
engage in actions that manifest empathy and compassion
sustain attention in the present moment (and avoid mind-wandering).

Richard Davidson and Brianna S. Schuyler (2015) in their chapter, The Neuroscience of Happiness, draw on their mind research to argue that these capacities can be developed through training, especially mindfulness training and kindness/compassion meditation.

Research on the Neuroscience of Mindfulness Meditation by
Tang, Y. Y., Hölzel, B. K., & Posner, M. I. (2015) demonstrates that meditation can reduce stress and increase performance because it switches off the brain’s anxiety- riddled, default-mode network (focused on the past/future) and activates the task-positive network. This latter network focuses on the present moment. As the brain can utilise only one of these networks at any one time, meditation – through creating the task of focusing on the breath, body scan or some other aspect – can activate present mindedness which leads to physical and mental health, while deactivating the default-mode which would otherwise lead to stress and ill-health.

As we grow in mindfulness through meditation and other mindful practices, we can enhance our performance and the wellness-generating structure of our brains and move from the stress-creating default mode to the task-positive mode of operating in our daily lives.

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Image by Gerd Altmann 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.

Being in the Zone to Facilitate or Lead a Team

George Mumford, Mindfulness and Performance Expert, maintains that effective facilitation or leadership of a team requires the facilitator or leader to be in the zone – a state of mind where we are hyper-focused and are our most productive, creative, and powerful selves. This state is often experienced by elite athletes, racing drivers and scientists – time seems to stand still, and exceptional performance/deep insight is achieved effortlessly.

The team facilitator in the zone

George, as a high-performance coach, spends much of his time working with elite sporting teams – helping them to achieve optimal performance. He makes the point that every team and location is different, and that the facilitator cannot pre-judge the situation. In his view, you can prepare for the facilitation, but you must be in-the-moment when working with the team.

This requires being in a listening and learning mode so that your response to what is happening is spontaneous and insightful – engaging what George describes as a “resourceful state of mind”. This state requires a person who has developed a mindfulness mindset through continuous mindfulness practice – not through a single daily act of meditation but a continuous process of seeking to be mindful, whatever the situation.

George maintains that everything is changing all the time – your own self-concept, as well as the self-concept of the team members you are working with. As you continuously attempt to achieve your own body-mind-emotion alignment, you are increasing your self-awareness, other-awareness and your self-regulation (so that your negative thoughts do not disable your capability).

I find that as an organisational consultant, the more I develop a mindfulness mindset, the more I am able to design innovative facilitation processes that assist organisation team members to have the conversations they ought to have and to achieve a higher level of performance. There are times when the way forward is clouded by anxiety precipitated by an unusual set of circumstances or mix of team members. Being in touch with these feelings through mindfulness can help to dissipate the anxiety and strengthen the insight, intention and faith (in a successful outcome).

The team leader in the zone

George maintains that you need to be a “mindful person” before being able to be in the zone and achieve optimal leadership effectiveness. Mindfulness enables you to achieve self-awareness, self-management and resilience and to influence others through effective active listening. It assists you to be-in-the-moment and to develop relationships that underpin any form of team effectiveness.

Psychologist Mihaly Csikszentmihalyi, in his TED Talk, discusses being in the zone as being in a state of “flow” – a state of “heightened focus and immersion”. In his view, not only does flow lead to effectiveness in whatever arena you operate, but it is also the source of creativity, sustained happiness and fulfillment. He suggests that flow is achieved when you realise a balance between challenge and skill – a challenge that is perceived as extending but manageable together with a skill-set that can be employed adaptively and creatively. Mindfulness helps to achieve the balance between challenge and skill by eliciting self-confidence in your abilities, managing the anxiety associated with new challenges and developing mental and emotional agility. Mindfulness will be essential for developing leadership capacity for the digital age – characterised by uncertainty, ambiguity, disruption and complexity.

As we grow in mindfulness through continuous mindfulness practices, we can be in the zone more frequently and develop optimal facilitator and/or leadership effectiveness. We can be open to the inherent spaciousness of our minds, freed from the anxiety and fear that limits the realisation of our capacities. Being in-the-moment, we are better able to respond adaptably and creatively to changing internal and external realities.

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Image by Gerd Altmann 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.

Being in the Zone Through Mindfulness

George Mumford, Mindfulness and Performance Expert, recently presented during the Embodiment@Work online conference coordinated by the mindful leader organisation, a not-for-profit organisation dedicated to encouraging and supporting mindfulness and compassion in the workplace. George works with elite sports teams and individual elite athletes, business leaders and academics to help them to achieve their very best. He is the author of The Mindful Athlete: The Secrets to Pure Performance.

Flow requires integration of body, mind and emotion

George argues that athletes, leaders and academics only achieve flow when they have achieved integration of their body, mind and emotions. What often stops people achieving their potential is what goes on in their minds which, in turn, negatively impacts their emotions. He gave the example of a young elite basketballer who can achieve a 90% success rate for three-points shots in practice, yet in a game situation her success rate drops to 33%.

We have previously discussed why it is so hard to serve out a match in tennis and how even top tennis players (men and women) often have difficulty with this feature of playing tennis. In both these examples, it is what goes on inside someone’s head that makes the difference – a difference in mindset from a positive outlook to negative anticipation.

Once people can achieve an alignment of body, mind and emotions they are open to the insight, wisdom and high performance that epitomises “being in the zone”. George argues that you can’t wish yourself there, but you can develop mindfulness so that the chances of being in the zone are increased. He maintains that it requires being present in the moment and being in control of your mind and emotions – traits that develop through mindfulness practice.

Once you are in the zone, all that is required is to let it happen. You are typically not in control – things happen spontaneously. You make the right choices, execute perfectly and achieve success. I recall being in the zone on one occasion when playing tennis against a a very good player – everything I attempted worked, stroke play was effortless and choices of shot and strategy were made without conscious intervention. At the time, I said to myself, “Just enjoy the moment while it lasts”. It lasted two sets – after which time my opponent gave up, not having won a game.

George reinforces the fact that there exists a space between stimulus and response and we can learn to use that space to make conscious choices rather than act out habituated, reactive behaviour. This form of self-regulation is achieved through sustained mindfulness practice.

Developing a mindfulness mindset

George contends that is not enough to sit, be still and maintain silence. Mindfulness must become a way of life – a sustained mindset. This can be achieved, in part, by adopting a variety of mindfulness practices in different settings as illustrated in the pausing approach described earlier or making conscious efforts to incorporate practices such as mindful walking, intention forming, open awareness or mindful eating.

George suggests that these regular practices help to develop a mindfulness mindset, but they are insufficient of themselves. He argues that we need to attempt to be fully conscious in the moment by asking ourselves a set of questions as we engage in any activity:

What is going on for me bodily, in my mind and with my emotions?
How aligned are my words and actions with my goal, my overall purpose and who I want to be?
Have I got the right balance of energy and effort, or am I over-exerting myself and being so energetic that it is counter-productive?
Do I have a firm belief in my ability to achieve the outcome I am seeking?
Am I distracted by negative emotions (fear, anxiety) or the inability to concentrate because of a lack of focus in the situation?

Performance growth through discomfort and mistakes

Being in the zone is more likely to occur when we are in a learning mode – open to alternative ways of doing things and to the vulnerability that comes with making mistakes. Jacob Ham argues that to overcome fear and anxiety in the face of uncertainty and ambiguity, we need to develop a “learning brain” and to quiet our “survival brain”.

George suggests that there is no growth without mistakes – we have to try out innovative ways of doing things but this requires being “comfortable with discomfort” and being ready to be self-forgiving for our mistakes (which are a part of every sport or leadership role). It also entails a readiness to be vulnerable and a willingness to learn from the mistakes we make and adapt to new situations we encounter.

As we grow in mindfulness through various forms of meditation, different mindfulness practices and conscious questioning and curiosity about our mind in the present moment, we can achieve “innovative action” and approach the unique reward of being in the zone (whatever our endeavour).

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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.

Developing Focus and Clarity by Pausing

In the previous post, I drew on the wise counsel of Janice Marturano who argues that to achieve excellence in leadership you need to engage in mindful pauses. Janice, Executive Director and Founder of the Institute for Mindful Leadership, suggests that the busyness of our everyday lives causes a lack of focus and clarity, leading to poor decision making. As the author of Finding the Space to Lead, she argues that there are many ways to create the space in your life to develop focus, clarity and creativity. In her article, Ways to Find Time to Pause, she provides five pause techniques to enable you to find the requisite time and life-space.

Start the day with a mindful approach to having a cuppa – having a cup of tea or coffee early in the morning is a common, everyday practice. However, the routine can become a reinforcement of the busyness of your life if you drink the cuppa rapidly while doing other things such as processing your email or reading a report – you lose the opportunity to build your focus and calm your mind. Janice suggests instead that you bring mindfulness to the experience of the cuppa – focusing on the physical sensations of drinking, the emotional states of relaxation and pleasure and the intellectual break from your incessant, task-focused thoughts.
Use the doorway as a conscious transition point – whether you are having to open a door manually or enter through an automatic door for going to work or to engage in some other task, you can use the doorway as a conscious transition point to another location. This means approaching the action mindfully – being aware of any sensations (e.g. hearing, sight, touch) and forming a clear, positive intention in relation to the next task or activity.
Review how you use your time – do you spend time on what is important or just go through the motions attending meetings mindlessly or undertake tasks just to fill your day (so that you can appear busy)? Janice suggests that you review the meetings that you attend to see whether they are important, focus on the big picture (including your physical and mental health) and broaden your vision to a week and/or a month rather than just today. The latter activity enables you to maintain perspective and is a key element in the bullet journal approach.
Have a “power lunch” – a purposeful, regenerating lunch blocked into each day. People often forgo lunch because they are so busy, but lunch is important to “power your body, mind and heart”. Blocking out time for lunch daily – including time to share lunch with friends, family and /or colleagues – is important. Connection with others can help you to regenerate, break the cycle of incessant thinking/doing and develop openness to new ideas and approaches. Taking time to “power up” is essential for a sustainable, healthy life. The power of the lunch break can be enhanced by mindful eating.
Walk away the tensions of the day with mindful walking – you can notice the build-up of tension in your body as the day progresses and walking can provide a release. Mindful walking entails focusing on the act of walking slowly -stilling the mind and being fully aware of your bodily sensations as you walk. This activity not only releases tension but also builds focus and clarity.

As we grow in mindfulness through mindful practices such as pausing during the day, we can heighten our internal and external awareness and achieve focus, calm, clarity and creativity.

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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.

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:

Choose an activity that you do daily, e.g. walking to the photocopy machine, going to the coffee machine or accessing your email.
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.
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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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.

Observing Thoughts

Our thoughts can be like a whirlpool and take over our lives – generating fear, anxiety and depression. A single event may catalyse a “looping” of negative thoughts that become an endless cycle. I found this happening when I was recovering from the shock of my relative’s recent car accident. One way to steady your mind is to notice your thoughts and see them for what they are. Jon Kabat-Zinn offers a penetrating, 20-minute Guided Meditation on Observing Thoughts, and doing so non-judgmentally.

Thoughts feed on themselves

I found when reflecting on my relative’s car accident that I became preoccupied with what might have happened. Fortunately – despite rolling the car at 70 kph and ending up on a two lane, major road upside down – he suffered minor injuries, just bruising and soreness and no broken bones or head injuries. He was assessed as okay by Ambulance officers and cleared by the hospital after a 3 hour stay.

Despite this extremely fortunate outcome of the accident, my mind began to race – I could not stop thinking about what could have happened:

what if he had suffered a serious injury or died in the accident?
what if he had a passenger who was injured or killed?
what if people in other cars or pedestrians suffered also as a result of his accident?
what kind of police charge and consequences could he face if others were injured?
what would be the possible impact on the rest of his life?

These thoughts can become like a whirlpool or an endless loop. In the guided meditation mentioned above, Jon highlights how easily we fabricate thoughts, how readily they proliferate and how frequently they morph into other thoughts – taking us downstream in the flow of a strong, thought current.

Meditation to observe our thoughts non-judgmentally

Jon’s guided meditation on observing our thoughts is a gentle approach to raising our awareness, bringing our thoughts into focus and releasing them. He uses various metaphors to enable us to see our thoughts for what they are – clouds blowing by, bubbles floating to the surface of boiling water, ripples on a vast ocean or eddies in a stream. He encourages us not to entertain these thoughts but to observe them passing us by – avoiding any form of judgment or censure of ourselves.

The meditation leads to the ability to separate yourself from your thoughts and to “rest in awareness” – a place of calm, peace and equanimity. Liane Moriarty in her book, Nine Perfect Strangers, captures this sense of release in the thoughts expressed by one of her characters. The woman involved is one of the participants in a health retreat attended by nine people. Following periods of silence, meditation, mindful breathing, yoga and Tai Chi, she was able to observe:

At first, without the distraction of noise and conversation, Frances’s thoughts went around and around on a crazy, endless, repetitive loop…but the act of observing her looping thoughts seemed to slow them down until at last they came to a complete stop, and she’d found that for moments of time she thought…nothing. Nothing at all. Her mind was quite empty. And these moments were lovely. (p.200)

As we grow in mindfulness through practices such as meditation, Tai Chi, yoga and mindful breathing we can observe our thoughts, distance ourselves from them and the emotions they generate, and to see them as passing fabrications. We can free ourselves from the bonds of associated emotions such as fear, anxiety and depression, and experience tranquillity instead.

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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.