Managerial Mindfulness

Over the past 12 years, I have been co-facilitating a longitudinal, action learning program for managers.  The initial program, Practical People Management, was developed by my colleague Julie Cork and Mike Nelson in 2004 to address the issue of poor-quality supervision that was negatively impacting the health of public servants.  Over time, different components such as managing change and managing generational differences were added to the content of the program resulting in a loss of coherence.

When Julie and I started working together, we began to pool our ideas, concepts, models, and experiences and repurposed the program as Confident People Management (CPM).  A key element of this change was the introduction of a cultural change framework to integrate the components of the program.  

We also became more conscious of the role the program played in assisting managers to create both a productive and a mentally healthy workplace.  As we explored the writings and research on mental health in the workplace, we became increasingly aware of the role that mindfulness could play in helping managers to develop self-awareness and self-regulation and to facilitate development of a workplace culture conducive to the positive mental health of their employees.

Action learning, mindfulness, and mental health in the workplace

We were conscious that the research on mindfulness demonstrated that developing mindfulness was conducive to positive mental health in the workplace and elsewhere.  We were confident that action learning also contributed to a mentally healthy workplace. So, I undertook research to identify what were the factors (active ingredients) that enabled both action learning and mindfulness to contribute to positive mental health in the workplace.

In a book chapter I wrote on the topic, Action Learning and Mindfulness for Mental Health in the Workplace, I explained how action learning and mindfulness are complementary and mutually reinforcing as they have the common intermediate goals of developing “self-awareness” and “agency” , both of which are conducive to positive mental health in the workplace.

Our initial efforts to incorporate mindfulness concepts and practices into the Confident People Management (CPM) Program involved adding a mindfulness session to the program content.  However, for various reasons, including time restrictions, this did not have the traction we had hoped for.

As we reflected on the CPM Program and its development, we began to reframe our facilitation processes as “consciousness-raising”.   More recently, in our lag time because of Covid-19, I have come to conceptualise a core outcome of the program as developing “managerial mindfulness”.

Managerial Mindfulness

Drawing on the definition of mindfulness proposed by Jon Kabat-Zinn, I have developed a definition of Managerial Mindfulness as follows:

Managerial mindfulness is the awareness that arises when a manager pays particular attention, in the present moment, on purpose, to the impact they are having on the culture of their team.  This involves consciousness about the impact, positive or negative, that their words, actions, omissions, and time allocation have on the development of a productive and mentally healthy workplace. Managerial mindfulness is developed through openness, curiosity, and a commitment to reflective practice.

Over time, we have incorporated a range of reflective practices into CPM that facilitate the development of managerial consciousness by participant managers.  Some of these processes are integral to an action learning approach, others involve strategic questioning around the manager’s role in shaping team culture.

Reflection

Both action learning and mindfulness contribute to positive mental health.  However, in any given context, mindfulness practices can take on different forms.  Within the context of the CPM program, experiential learning and on-the-job practice, combined with reflective practice, enable participating managers to grow in mindfulness.  As they develop and enhance their managerial mindfulness, they can more consciously and effectively develop a workplace culture that builds both productivity and positive mental health.  They become acutely aware of the impact of their own words, actions, inaction, and time allocation in shaping their team culture.

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Image by John Hain 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.

Developing an Anchor for Your Meditation

A meditation anchor serves to stabilise your thoughts when your mind starts to wander during a meditation exercise.  It is a way to secure your focus and restore your attention when you are invariably beset by distracting thoughts – a common occurrence for both experienced and inexperienced meditators.  An anchor is a personal choice and what works at one time may not work in another situation.  Diana Winston in her meditation podcast, Alternatives to Breath Awareness, highlights the difficulties that people are experiencing with breath as an anchor while wild fires are raging in California.  People who suffer from respiratory problems, either chronically or intermittently, may also find that breathing is a difficult anchor to use during meditation.  Diana suggests bodily sensations or sounds as alternatives to breath awareness that can serve as an anchor during meditation.

Bodily sensations as an anchor during meditation

Often guided meditations begin with a focus on bodily sensations, e.g. feeling the firmness of the floor or ground beneath your feet.  This focus can be expanded to noticing the warmth or energy flow through your fingers when they are touching.   You might alternatively focus on the breeze on your face, the sensation of uprightness in your chair, the support beneath your body from the  ground or the sense of strength in your core.  Personal preference plays a big part in choosing a bodily sensation as an anchor during meditation.  It is important that it is emotionally neutral and does not evoke either strong emotions or racing thoughts.  The anchor is designed to bring stability when everything around you is constantly changing, including your thoughts and emotions.

Sound as an anchor during meditation

Diana frequently recommends sounds as an anchor for meditation during her MARC meditation podcasts.  The challenge here is to avoid evaluating the sound (e.g. in terms of whether it is good or annoying) or analyzing it (e.g. trying to identify the source of the sound).  Evaluation or analysis can take you away from your meditation focus and set in train a whole new line of thinking.   The sounds you choose can be anything that is relatively neutral.  Every room has its own room tone, and this can be an anchor.  If you tune into sounds, it can be useful to listen for the hardest to hear sound which intensifies your attention on listening.  When engaging in mindful walking in the outdoors, it can be very rewarding to use the sound of birds surrounding you as an anchor.

Reflection

I recall that when we had the bushfires in Queensland, I found it very difficult to use breath as a meditation anchor because of the amount of smoke and ash in the air.  I resorted to using the bodily sensation of fingers touching each other as an alternative.  This has served me well ever since as I use this anchor during waiting time to increase my awareness.

The main point is to choose something as an anchor that works for you (this may require some experimentation) and being able to adapt as your circumstances change.  What works at one time, may not work at another time.  As we grow in mindfulness through different forms of meditation and developing our awareness muscle through effective meditation anchors, we will be better able to ride the waves of daily life and the challenges they present.

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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.

Mindfulness Strategies for Well-Being

Dr. Trisha Macnair, in her book Live Well, offers 100 ways to develop well-being.  Trisha has been a medical doctor for over thirty years and developed a speciality in “active ageing”.  Her book is focused on developing a healthy and long life and her many simple ways of achieving this include suggestions re nutrition, exercise and lifestyle.  Here I will focus on Trisha’s suggestions that relate to mindfulness.

Mindfulness for a healthy and long life

Trisha recommends several well-being strategies that are directly related to mindfulness:

  • Meditation – the psychological and physical benefits of meditation are well researched and documented.  Besides being a calming influence and source of tranquillity, meditation improves clarity and creativity and can contribute to mental health by helping to reduce negative thoughts, improve mood, develop wisdom and manage challenging emotions.   
  • Find your happy – underlying Trisha’s suggestions in relation to enjoying the physical and mental health benefits of being happy, is a focus on mindfulness.  This involves awareness of what contributes to happiness and unhappiness in our lives, tuning into experiences of well-being, and making time for ourselves to enable self-care.
  • Keep moving – several of Trisha’s recommendations relate to movement and she extols the physical benefits of walking, yoga and Tai Ch.  The mental health benefits of these practices can be enhanced by adopting mindful walking, treating Tai Chi as meditation-in -motion with conscious breathing and bodily awareness, and focusing on the meditative elements of yoga. 
  • Spending time in nature – the benefits of time spent in nature are increasingly being linked to improved physical and mental health and longevity.  The mental health benefits of nature can be enriched by meditating on the elements of nature, being conscious of the healing power of nature and developing our capacity for sensory awareness while in nature.
  • Doing acts of kindness – the happiness benefits of doing good deeds are well researched.  Mindfulness itself can have really positive outcomes for others as well as ourselves by improving many aspects of our interactions – our mood, ability and willingness to listen for understanding, capacity to regulate our emotions and express “sympathetic joy” and our sense of gratitude (not allowing envy to grow).  Loving-kindness meditation can also enable us to draw energy and vitality from our sense of connectedness to others and facilitate compassionate action.  Through mindfulness we can discover our unique way(s) to contribute to the well-being of others through specific acts of kindness.

Reflection

Trisha reminds us that there are many simple and readily accessible ways that we can use to develop our well-being and a healthy and long life.  The benefits of many of the practices she suggests can be enhanced as we grow in mindfulness.  Meditation itself brings substantial physical and mental health benefits.  The cumulative effects of the suggested practices can be life-changing because they are mutually self-reinforcing. 

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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.

Bringing Challenging Emotions to Awareness

Often our tendency with challenging emotions is to push them away or ignore them.  We may disown these thoughts and challenging emotions because we feel shame that we are experiencing intense anger, continuous resentment or persistent bitterness. Sometimes, if we entertain them and play the triggering situation over and over in our minds, these emotions take over our life, our reactions and interactions.  We may harbour resentment and continuously engage in harmful and unproductive thoughts, e.g. “Why me?”, “Wait till I get the chance to pay them back!” or “What have I done to deserve this?”  Our thoughts emerge from our inner hurt and overtake us.  

A guided meditation to bring challenging emotions to awareness

Tom Heah, accredited UCLA meditation teacher, provides a guided meditation podcast focused on Meeting Challenging Emotions with Awareness.  Tom maintains, like other meditation teachers, that it is important to allow these emotions, face them fully and own them, while treating ourselves with kindness and compassion.  

He suggests that we can grow in mindfulness and the capacity for a healthy response by meditating on a triggering situation and allowing the stimulated emotion to be with you.  He encourages you to feel the emotions in your body – sense its location, strength and size.  Tom recommends giving a label to your emotion – naming your feelings – so that you can better manage them.  He argues that being clear about how you really feel (not diminishing it or hiding its nature or intensity), will help you to respond appropriately rather than reactively.

As you open your “awareness to whatever feelings arise” such as loneliness, anger or frustration, you will experience bodily sensations such as tightness in the chest, pain in your arms/back or constriction of your breathing.  Tom maintains that it is important to allow these bodily sensations but support yourself with conscious breathing.  He suggests that you can think of breathing in self-kindness, love and caring and breathing out tension, pain and anxiety.   Your breath can be your emotions release valve.

Reflection

Tom’s process enables us to reflect on a past event that triggered challenging emotions.  However, if you are in the situation that is triggering your strong emotional response, you can adopt the S.T.O.P. process suggested by Tara Brach.  This process – stop, take a breath, observe, respond – enables you to pause before responding and assists you to regain control.

As we grow in mindfulness through meditation and reflection, we will be better able to manage our challenging emotions in-the-moment.  This self-regulation takes considerable self-awareness and heightened self-control, both of which can be developed over time.  Tom reminds us that emotions can have a “limited timespan” if we readily face them and their bodily manifestations and don’t brush them aside, ignore them or engage in endless negative thinking.

Tom offers a range of free guided meditation podcasts and paid training courses, including a course in Mindfulness Based Stress Reduction (MBSR) for which he is highly qualified and experienced.

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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.

Bringing Consciousness to Marketing

Richard Taubinger, CEO of Conscious Marketer, recently presented a video on the concept of the Conscious Marketing Code.  Richard is one of the 30+ world-class faculty engaged for the Inner MBA to be launched in September, 2020.  The program has been developed by Tami Simon and her team at Sounds True in collaboration with a number of other organisations including LinkedIn and New York University.  The 9-month program will be provided online on a global basis and incorporates monthly video/audio training, facilitated online learning pods, a virtual curriculum for at-home learning and modelling of “practice skills”, including mindfulness.

Richard emphasised the need to bring consciousness to marketing.  So much of what goes on in marketing is “product push”, not customer focused.  He suggests that you have to bring full awareness to what you are marketing, who you are marketing to, why you are marketing and how you are going about the marketing process.

Awareness of what you are marketing and who you are marketing to

Richard maintains that the real breakthroughs in marketing occur when you are able to position yourself on an existing demand wave.  He gave the example of Elon Musk who realised there was pent-up demand for an electric truck – truck sales were rising; electric car sales were increasing exponentially; but no one had put these two elements of the demand wave together.  Musk made a presentation of his concept of an electric truck for two hours at an international conference and within 24 hours had received 250,000 pre-orders. 

Richard pointed out that Toyota, on the other hand, had developed the requisite technology in their Prius hybrid car and were a top seller of trucks but failed to see, or respond to, the incredible growth in the demand for an electric truck.  At this stage of the discussion, we could ask, “What is your “electric truck”? – “What pent-up demand, that you could service, are you overlooking?”

It requires a lot of thinking time, collaborative endeavour (two brains are better than one) and persistence to identify a demand wave that you can tap into.  Laurence Boldt in his book, Zen and the Art of Making a Living, draws on Plato’s saying to emphasise the importance of the beginning of an endeavour, “The beginning is the most important part of the work”

Richard points out that you should not be discouraged by the fact that a lot of other people are providing products and services to meet the needs reflected in a demand wave.  He argues that this only confirms that there is real demand there.  Richard encourages you to “find your place in the wave”, or the next wave following the first.  He maintains that “demand waves come in sets” and it is possible to position yourself in front of the wave based on your unique set of experience, knowledge, skills and level of consciousness.

Richard points to two other examples of people positioning themselves and riding a demand wave.  Tami Simon with her collaboratively developed Inner MBA, has positioned this program to meet the global wave of mindfulness and increased consciousness in business.  The program addresses the gap in development of the “inner landscape” left unaddressed by traditional MBA’s. 

Thomas Hübl, author of Healing Collective Trauma, realised that many people were addressing individual trauma, but the other side of this demand wave was the existence of collective trauma (which has now been compounded by the global pandemic).  He developed a Collective Trauma Online Summit with the help of Richard’s team and attracted 52,000 people in 176 countries.   Like Tami, he was able to find his own place in a wave and ride the wave to success.  Awareness of what you are marketing is not unlike developing the skills of surfing – being able to read a wave, position yourself to catch its peak and successfully maintain your balance as you enjoy the ride.

Awareness of why you are marketing

Richard suggests that to tap into your “why” of marketing (and overcome internal resistance or fear), you can envisage yourself as a doctor or healer.  Effective marketing is offering solution-based products and services to address a real need or hurt currently experienced by potential customers.  He argues that if you have a “cure” or a solution to people’s pain, suffering or significant need, you have a moral obligation to make it available to them.

It takes a lot of sensitivity and strength to face up to the marketing challenges inherent in your life purpose if you are going to make a real difference in the world, drawing on your unique combination of experience, knowledge, skills and insight.  Sometimes, it requires a progressive re-framing of what you are offering and why, to achieve a real alignment between your marketing and your life purpose.  

I can offer here a personal example of reframing to achieve a better alignment with purpose. My colleague and I have been jointly facilitating a longitudinal action learning program for managers, called Confident People Management (CPM), for over 12 years.  When I first joined my colleague in conducting the program, it was offered as a series of discrete principles, processes and practices designed to help managers develop a team that was “businesslike and professional”.  Over time, we were able to reframe the program as offering a way to create “a mentally healthy and productive workplace” and developed an integrated, cultural model to reflect this reframing.  In more recent times, riding the wave of mindfulness, we have been able to offer the program as a form of “consciousness raising” for managers who are attempting to achieve committed engagement of their staff (and their boss).

Awareness of how you are marketing

There is an established saying that “the medium is the message”.  Richard points out that what is important is to decide on a “primary medium and platform” and maintain your focus on these to achieve a consistent and continuous message about what you are offering.  He points out, for example, that you cannot be effective trying to market meditation through visuals and written content that generate fear. 

Awareness of how you are marketing involves understanding the need for alignment amongst your offering, your unique skill set and your medium/platform.  For example, if you are person who enjoys writing and are good at it, you might choose to write your own blog and/or produce books, booklets or magazines.  If you are good at interviewing or presenting, like Tami Simon, you might develop a series of podcasts like Tami’s Insights at the Edge podcast series.  If you are good at creating visuals and are comfortable being on video, you might develop a video podcast series.  The primary platform you choose should then be aligned to your purpose and medium (oral, written or visual) – e.g. you could choose a media platform such as LinkedIn, Facebook, Twitter or Zoom. 

A key point that Richard makes is that you are very much a part of the message – and this takes both congruence (alignment of words and actions) and a preparedness to “stand in front of your brand”.  This visibility on behalf of your brand is critical for success in conscious marketing.  The way you achieve personal visibility has to be something that you are comfortable with – a medium/platform where you can share your purpose, values, “backstory” and fundamental marketing message.  It could even take the form of introducing one of your consultants and explaining the background to their presentation at a breakfast seminar or personally making presentations at a conference.

Another aspect of personal visibility is supporting a cause that is close to you, consistent with your offerings and is a real focus of your energy and endeavours.  McKinsey & Co., sharing their research and insights in a paper, Reimagining marketing in the next normal, maintain that one of the current trends is a growth in “social consciousness values” (accentuated by the global spread of the pandemic and the understanding that “we are all in this together”).  They maintain that marketers must communicate a “strong sense of a brand’s purpose” and one way to do this is to promote a cause that the brand stands for and is seeking to make a difference in relation to that cause, e.g. mental health in the workplace.  They stress that integrity is critical here – no posing but real action, projects and commitment, otherwise you undo all the conscious work and effort you have put into developing your marketing.

As a final point, I want to stress the need for persistence and discipline inherent in Richard’s message.  He suggests that a conscious marketer develops content and publishes on a consistent basis.  Consistent content creation and publishing reinforces your message about your products and services and keeps your offering in people’s sight (remember, “out of sight, out of mind”).  He maintains that you need to also constantly (at least once a week) build your email list and/or subscriber list to expand your marketing reach.

Reflection

It is so easy to continue to do what we always did in marketing.  Research and reflection enable us to keep abreast of the demand wave and anticipate the next wave.  As we grow in mindfulness through meditation, reflection, mindfulness practices and active listening, we can increase our inner and outer awareness, achieve alignment with our life purpose, tap into our creativity and consciously develop our products/services and a congruent marketing strategy.

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Image by Kanenori 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.

Moving from Separation to Connection

Allyson Pimentel, a teacher at the Mindful Awareness Research Centre (MARC), provided a guided meditation podcast on the theme, From Separation to Connection, Silence to Speaking Truth, Stillness to Action. Allyson’s emphasis was on the power of meditation to increase our sense of connection, build our capacity to speak truthfully with courage and to take compassionate action.  Her meditation focus was on developing groundedness and stability through breath and formed part of the weekly, mindfulness awareness podcasts provided by MARC, UCLA.

Allyson explained that we are all connected in so many ways.  This sense of connection is heightened by the global pandemic and global social activity to redress injustice and inequality, epitomised by the Black Lives Matter movement.  This movement against violence towards black people has reverberated around the world with protest marches in many countries to show solidarity with those fighting against injustice. 

Sports teams are conducting public rituals to show solidarity and those who continue to promote hate and racism are being excluded from media forums that would otherwise give voice to their divisive comments.   Allyson noted that division and violence on racial grounds derives from a distorted sense of “separateness”, not recognizing our underlying connection to all other humans.  A  focus on separateness can breed “superior conceit”, a need to demonstrate that someone is “better than” another person.

Allyson’s professional work is focused on bringing mindfulness to bear on mental health issues and treatment.   She discussed mindfulness as paying attention to the present moment with kindness, curiosity and a sense of connection.  She stressed that breath meditation can help us to develop a strong sense of stability, self-compassion and compassion towards others.  She encouraged people participating in her presentation on Zoom to focus on one other individual participating in the global mindfulness awareness meditation and notice their face, their name, and their “place” and wish them protection, safety from harm, wellness and ease.  This process can deepen our sense of connection.

A breath meditation

During her Zoom drop-in session, Allyson offered a 20 minute breath meditation.  Her process involved a strong focus on our in-breath and out-breath and the space in between.  Allyson began the meditation by having all participants take a deep in-breath and let out an elongated out-breath while picturing their connection with others in the session doing the same thing – to create a sense of connection by breathing “as one”.   She suggested that people view the in-breath as self-compassion and the out-breath as compassion towards others, alternating between receiving and giving.

After this initial exercise during the guided meditation, Allyson encouraged participants to focus on their bodily sensations to become grounded fully in the moment – sensing their feet on the floor or ground and feeling the pressure of their body against their chair.   She suggested that if mental or emotional distractions intervened, returning to our bodily sensations is a way to refocus back on the breath.  A way to regain focus is to feel the breath moving the body (e.g. the in and out sensation of the diaphragm) and to feel the breath moving through the body – while recognising that many people around the world are experiencing constricted breathing through illness and/or inequity.

Allyson maintains that breath meditation and entering into silence fortifies us, provides stability and groundedness and enables us “to act for the good of others and to speak truth from our power”.  She suggests that meditation practice builds the personal resources to “speak wisely, truly and compassionately” in the face of unconscionable inequity.

Reflection

During the meditation session, Allyson quoted the One Breath poem written by Mark Arthur – a very moving reflection on connectedness and “collective social suffering”.  Mark exhorts us not to turn away but to turn towards the “deep, deep wound” as a way to express self-compassion. Then with loving kindness, “speak and act from the heart” with awareness that there is no separation between them and us, only connection through birth, breathing, living and death.

The space that lies between our in-breath and out-breath can be a place of rest and tranquillity and a source of spaciousness.  As we grow in mindfulness through breath meditation and exploring our connectedness to all human beings, we can access this spaciousness and learn to extend our thoughts and actions compassionately towards others.

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Image by John Hain 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.

The Impermanence of Everything and the Preciousness of Life

In Part 1 of his book, The Five Invitations, Frank Ostaseski discusses his first invitation and principle for living, “Don’t Wait”.  Frank, as founder of a hospice and end-of-life carer, has cared for more than a thousand patients during their dying process and death.  In this first part of his book, he highlights the impermanence of everything and the preciousness of each moment of living.   

Frank has been a companion to the deepest grief of friends and relatives of the dying and experienced a depth of vicarious grief that is difficult to conceive – it’s as if the collective grief of others had beset him and brought him to his knees, both physically and metaphorically.  Fortuitously, he was a colleague and friend of Elizabeth Kübler-Ross at the time who supported him in his grief and his work as an end-of-life carer.  Elizabeth developed the classic concept of the five stages of dealing with death and loss in her book On Death and Dying and was also the author of Grief and Grieving: Finding the Meaning of Grief Through the Five Stages of Loss.

The impermanence of everything

If nothing else, the Coronavirus reinforces the impermanence of everything through its pervasive impact on every facet of our daily lives – our home, work location, transportation, schooling and education, shopping, spending, entertainment, health, finances, sport and our very daily interactions and movements.  The on-off nature and varying intensity of imposed restrictions serve to reinforce this message of the changeability of everything.  In these challenging times, we are called to adapt to the unpredictability of our work, our changing home arrangements, the extreme challenge to our health and welfare, and the uncertainty of our income and overall finances.

Without the pandemic, we can still become aware of impermanence – the birth and death cycle for humans, animals and nature.   Relationships end, animals are killed and eaten by other animals in the endless pursuit of food and survival and leaves fall off trees to become life-giving compost for new plant growth.  

The impermanence of everything was brought home to me by two recent incidents.  The first was the disturbing story of a nurse killed suddenly in our city while cycling to work.  Her husband indicated that their day started as normal with a coffee and breakfast together but ended tragically when the nurse was only metres away from her work at the hospital.

The second experience of impermanence occurred when I was walking along the foreshore of Moreton Bay near our home.  I was watching the small fish full of life darting back and forth in the marina when a fast-moving bird dived into the water and retrieved one of the fish for its food – only to be followed by other birds dive-bombing the school of little fish. 

The preciousness of life

Frank describes the process of dying as a “stripping away” of everything including our sense of “self” – our sense of who we think we are and should be, all our roles such as husband/wife, partner, parent, neighbour.  We lose our professional identity, our personal orientation, e.g. as a “people person” and our comparative self-assessment such as well-off or impoverished and successful or an abject failure.  Frank reinforces his view of the inadequacy of the medical model to explain the breadth and depth of the “stripping away” at death.  He maintains that in dying everything is released/dissolved – “the gross physical elements of the body, thoughts, perceptions, feelings, conditioning all dissolving”.  Frank asserts that what is left to discover is “something more elemental and connective” that constitutes the real essence of human nature.

Our awareness of impermanence, accentuated by illness, can lead to anxiety or a readiness to appreciate and savour the preciousness of life, of our relationships and of nature.   Through appreciating the pervasiveness of impermanence, we can more readily accept change and more willingly give up our attachments – the things that we hold onto to define our self and our worth.   This is where meditation can help us both in fully living and preparing for dying and death.

The “Don’t Wait” principle reminds us of the certainty of death and the uncertainty of the timing of our death – that it will happen, but we don’t know when or how.  This principle encourages us to value every moment we are alive and to savour what we have in life and the experiences of living.  Frank’s heart attack reinforced this message for him – his sense of self and perception of himself as the “strong one” helping everyone else in need was completely undone.  He encourages us to be curious about ourselves and our preferences/attitudes/ biases and to work at letting go of the identities that we have become attached to.

 Frank maintains that “softening around these identities, we will feel less constraint, more immediacy and presence”.  I am learning the profound truth of this statement through softening my identification with being a “good” tennis player who never or rarely makes mistakes.  Instead of wallowing in negative self-evaluation, I am beginning to enjoy the freedom of progressively loosening this unsustainable identification as I grow older and less physically able.

Reflection

Frank’s book would have to be the easiest and most-engrossing personal development book I have had the privilege to read, and, at the same time, the most profound.  As someone who has had a deep interest in, and knowledge of, his subject, he can communicate his ideas in simple language and practical illustrations.  Each paragraph contains exquisite morsels of wisdom and the book is replete with moving but brief stories that impress indelibly – so, even if you don’t remember the exact wording of his principles, you certainly remember the stories that illustrate them.  Frank’s writing reflects the calmness, humility and depth of insight and wisdom that is evident in his many conversations and podcast interviews about the process of dying and “The Five Invitations”.

“Don’t Wait” is a challenging principle but Coronavirus has forced us to stop, reassess and protect ourselves and others.  It has been the catalyst for incredible acts of courage and kindness – by our health professionals and people from all walks of life.  The Pandemic Kindness group on Facebook©, with over half a million members, is but one of many efforts to encourage and support random acts of kindness in these challenging times.

The “Don’t Wait” principle incorporates many invitations to create change in our lives.  As we grow in mindfulness through meditation and reflection, we can become increasingly aware of our attachments (including to harmful self-narratives) and progressively develop the discipline and self-regulation to create real change in our lives to live with more appreciation, thoughtfulness, kindness and compassion.  We can learn to savour every moment of our life and everything that it entails.

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Image by christels 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.

Finding Joy, Beauty and Healing through Nature in Challenging Times

Jon Kabat-Zinn when discussing mindfulness and resilience in difficult times stressed the need to be “still aware of beauty” in the midst of the challenges confronting us during the onset of the Coronavirus.  He suggested that despite the incredible heartbreak of these times, inspiration abounds, particularly in the beauty and resilience of nature.  Jon referred to the words of Thich Nhat Hanh, a Vietnamese Buddhist, who experienced his fellow monks dying from bombing raids by the Americans.  Amidst the grief during the burial of his friends, Thich Nhat Hanh said, “Don’t forget to see the flowers blooming by the side of the road”.  Jon reminds us to lift our eyes beyond the present pain and fear and to be aware of nature and all its beauty and healing power.

Wise@Work recently provided a webinar with Mark Coleman presenting on the topic of Beauty, Joy and Resilience in the Midst of Adversity: the Healing Power of Nature.  Mark is a globally recognised meditation teacher, author of From Suffering to Peace: The True Promise of Mindfulness and the creator of the Mindfulness Institute.  Mark has a particular focus on being healed through nature by finding beauty and joy in experiencing nature mindfully.  He shares his unique insights drawn from mindfulness practices, research and experience in this area through his course, Awake in the Wild Nature Meditation.

Attending to nature and experiencing connectedness

What we pay attention to shapes our lives – our thoughts, feelings, mood and perspective.  In challenging times, we tend to become absorbed in what we have lost, obsess about the news and feel a loss of agency in many aspects of our life.  Our natural negative bias is strengthened, resulting in a continuous scanning of the environment (local and global) for threats, both real and imagined.

Mark maintains that we can restore our sense of equilibrium by paying attention to nature – attention being something that we can have agency over.  Through mindful attending to nature we can experience joy, peace, beauty and healing – experiences that are uplifting and energising.  He argues that as we become connected and aligned with nature, we can find our life purpose and delight in living or, as Jon Kabat-Zinn describes it, “waking up to what is” as the “laboratory of life unfolds”. Mark quoted the words of Mary Oliver’s poem, Mindful, to reinforce his view of the joy in nature.

Nature as a source of sensory awareness and joy

We can refocus our attention by beginning to notice nature as it unfolds daily before us and enlivens our senses – seeing the exquisite beauty of the sun rising in the morning over the water, listening to the echoing sounds of birds as they awake to another day, smelling the ground and grass after a night’s rain, touching a furry leaf or tasting freshly picked fruit, herbs or vegetables.  There are many ways to tap into the beauty and healing power of nature – we just have to be alive to them and willing to create space in our lives to experience this unending source of joy.

Mark reminds us that we don’t have to go out into the wild or visit a rainforest to enjoy nature (the very words we use such as “enjoy” expresses nature’s potential).  We can venture into our yard and observe the blossoms on the trees, notice the first seedlings emerging from recently planted grass seeds, feel grounded on the solidity of the earth, smell the earthiness of the soil and hear the wind gently rustling the leaves of trees and plants.  We can even stay inside and connect with nature through pictures and images – the sunflowers in a field of grass, the small child leaning over to smell a flower in a rockery or the tall poplars lining an expanse of crops.  If we study the painting of the girl, we can observe the colour of the flowers, the shape of the leaves, the fallen branches and the stone paving – things that we may not have noticed before.

Reflection

I have always found trees a source of meditation and an inspiration for poems because they reflect the paradox of human existence – suffering and joy, life and death, disconnection and closeness, weak and strong, flexible and inflexible.

Nature surrounds us and is there before our eyes, ears and other senses – if we would only pay attention.  The time required is minimal and the rewards in terms of mental and physical health and overall wellbeing are great.  Nature is a free, ever-changing resource. 

As we grow in mindfulness through paying attention to nature and meditating on nature, we can experience a calmness, peace and joy amidst these turbulent times.  Like our breathing, nature is a refuge readily available to us to enjoy, a source of connection to other living things and means of healing through alignment.

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Image by Jill Wellington 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.

Mindfulness and Resilience in Challenging Times

The Awake Network and Mindful.org have collaborated to provide a free resource for healthcare professionals in the form of The Mindful Healthcare Speaker Series.  Jon Kabat-Zinn speaking on Mindfulness and Resilience in Challenging Times was the first in the series of six speakers.   While Jon is not an MD, he has a PhD in Medicine and focuses on mindfulness in medication, healthcare and society.

Jon and host, Dr. Reena Kotecha, spoke of the enormity of the challenges facing everyone with the advent of the Coronavirus and especially the frontline healthcare professionals who, in many instances, lack adequate resources and training to deal with the magnitude of this pandemic.  They spoke of the trauma experienced by these healthcare professionals who are witnessing the suffering and death of so many people.  Reena spoke of one frontline female doctor who had to move out of home to live in a hotel for three months to protect her mother who was suffering from cancer. 

A truly disturbing event was the suicide death of Dr. Lorna M. Breen, an emergency center doctor, who continually witnessed the very worst of the impact of the Coronavirus on people, including people dying at the hospital before they could be removed from the ambulance.   Her heroic efforts to save people through her frontline medical work contributed to her own death.  Jon reiterated that mindfulness does not lessen the enormity of the physical and mental health impact of the pandemic on the lives of healthcare professionals but emphasised that mindfulness acts as a ballast to provide stability in the face of the turbulent winds created by the pandemic.

Mindfulness as ballast for stability

Jon referred to the 25 years of quality scientific research that showed the benefits of mindfulness, extending to positively altering the structure of the brain, increasing functional connectivity (e.g. of the mind-body connection) and enhancing neuroplasticity.   Neuroscientist Richard Davidson co-authored a book, Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain, and Body, and demonstrated the powerful effect mindfulness had on building resilience.

Jon spoke of “full catastrophe living” and emphasised that it is truly human to experience fear, anxiety and grief.  He argued that mental health is enhanced by feeling and accepting everything we experience, rather than denying its existence or intensity.  He stated that no matter how emotionally rending our circumstances are we can find refuge in mindfulness, by being “in the present moment, moment by moment”.  In this way, we are better able to recover from the “trauma” of the present reality and to do so without total depletion of ourselves.   

Mindfulness as awareness

Jon maintained that “we are not our narrative” – we are not our negative self-talk that diminishes us and depletes our energy in the face of life challenges.  He argues that our life is “one seamless whole” – our mind, body, thoughts and emotions.  In his view, our breath serves as the integrating factor and energy force.  Awareness of our breath in the present moment enables us “to get out of the wind” and “to recalibrate, recover and respond instead of reacting”.  To reinforce this message, he provided a guided meditation during his presentation focused on the breath for about ten minutes (at the 30-minute mark).

Jon maintained that awareness of our breath can enable us to be fully awake to what is going on inside us and to be more deeply connected to others.  He argued that we don’t have to achieve a particular goal – to become more or better – in his view, “we are already okay”.  In these challenging times, what is needed to help ourselves and others we interact with is to be authentically present, without a “mask” (metaphorically speaking), but with openness and vulnerability. 

Reflection

Jon highlighted the importance of trusting our “human creativity” when confronted with the need to help people who are stressed out by the pandemic.  As we grow in mindfulness through mindful breathing, we not only build our resilience in managing our personal challenges but also “modulate the tendency to put self ahead of everyone else” – we can diminish our self-absorption and self-doubt.  He maintained that awareness of our breathing reinforces our ecological connectedness.  

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Image by Jill Wellington 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.

Developing Resilience for Uncertain and Challenging Times

Danielle LaPorte – blogger, author, entrepreneur, podcaster and inspirational speaker – was recently interviewed by Tami Simon on the topic, Resilience in Challenging Times.   When asked how she is coping in the current Coronavirus crisis, she explained that in the main she is “feeling resilient” but sometimes drops out from her centre and experiences intense feelings of pain and sorrow.  For her, resilience is “coming home” to your true centre and your life as it is.  Danielle reinforced the need to fully face our fear and anxiety, rather than deny the reality of what is happening for us.  She reminds us that acceptance – accepting what is – is core to mindfulness, mental health and happiness.

Scenario thinking as a way to manage the uncertainties of life and business

Danielle drew on her role as a “social visionary” to recommend using scenario thinking as a way to manage through the uncertainties that confront us on every dimension of our lives today.  For example, with the staff of her entrepreneurial business she explored potential scenarios as they move forward, including the “worst possible” scenario.  Facing up to the worst possible scenario and exploring how you could cope gives you a sense of control over fear and anxiety – you have faced up to the thoughts that generate your fears and anxiety and diffused them by identifying ways to cope (rather than letting them whirl around in your head and disorientate you by pulling you away from your centre).  Danielle indicated that she applied scenario thinking to her personal life as well, even facing up to the possibility of her own death through Coronavirus infection.

In line with her scenario thinking and her role as a social futurist, Danielle suggested that the Coronavirus will bring out the best and worst in people.  We have seen this already, on the one hand, in panic buying and profiteering by hoarding and selling scare resources at exorbitant prices; on the other hand, the growing prevalence of kindness, thoughtfulness, generous sharing and compassionate action.   Danielle drew on Barbara Marx Hubbard’s analogy of the “crisis of birth” to talk about the pain of establishing a new world order where there is increasing integration of the scientific, social, economic and spiritual capacities of the human race through a process of “conscious evolution”.

The growth of heart-centred leadership

Danielle maintained that the current crisis creates a situation where heart-centred leadership becomes the new norm.  Leaders and managers of people working remotely as a result of enforced physical isolation are confronted with the need to be empathetic to the adverse situations experienced by many of their staff – some with ill parents, school-aged children at home, inadequate space, lack of necessary technical resources or inexperience in operating within a working from home environment.  Heart-centred leadership requires the development of compassion, a perception of leadership as resonance and the capacity to build leadership agility.

Danielle herself demonstrated heart-centred leadership when she spoke of “bothness” – the capacity to not only see and face your own suffering but also to recognise that others are suffering too, often experiencing much worse conditions and life circumstances than you are.  For example, she explained that the experience of a short supply of a particular grocery item bears no comparison to someone else’s situation where they have no food or any likelihood of obtaining anything that is nourishing.  Danielle suggests that her own pain and suffering is connecting her with “someone else with more pain”.  In the mutual experience of crisis, lies the energy of connectedness.

Reflection

The current Coronavirus crisis precipitates the development of self-intimacy rather than self-denial, the promotion of compassionate action over self-absorption, the growth of heart-centred leadership over narcissistic leadership and the emergence of a greater sense of connectedness, rather than disconnection.   As we grow in mindfulness – deep awareness of our self and others – through mindfulness practices, reflection and scenario thinking, we can maintain a positive mindset and contribute, however painfully, to the growth of a new, integrated world order.

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Image by Leslin_Liu 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.