Tag: mindfulness practices

Challenges for Couple Relationships During Quarantine and Working from Home

Rick Hanson, in one of his Being Well Podcasts, spoke of Coping with Quarantine.   His focus in this discussion was on the intrapersonal and interpersonal challenges of physical distancing and restrictions on movement.   In the podcast, he identified the challenges and highlighted the fact that the pandemic and associated quarantine conditions have contributed to an increased divorce rate in China since the pandemic outbreak.  Rick spoke of the interpersonal challenges brought on by the confinement conditions and the mental and emotional pressures experienced by couples working from home.

Challenges of social isolation for couples working from home

The unusual conditions for a couple working from home in the context of other social constrictions creates increase emotional pressure for individuals in a relationship as well as for the relationship itself.  Rick describes some of these challenges as follows:

  • Heightened emotional activation: both individuals in a relationship who are working from home will be experiencing heightened emotions in the form of anxiety, fear and frustration as a result of the Coronavirus and associated restrictions on location and movement.   Couples typically experience daily aggravations with some of the comments and actions of their partner.  These aggravations can be intensified in the situation of limited physical space in the home environment and restrictions on movement.  The home environment can become a place of continuous annoyance, conflict and anger rather than a haven of peace and contentment.  Married couples in this situation can experience suffocation and/or staleness and need to draw on considerable internal resources to increase their tolerance and maintain their relationship.
  • Loss of social support: physical distancing can separate us from people we usually associate with and from whom we draw support and reinforcement.  Normally, we gain validation and confirmation of our competence and self-worth through these external relationships.  The change to a working from home environment means that we have lost the daily “water cooler chat” and with it the exchange of information, including sharing of our thoughts and feelings.  The loss of various forms of social reinforcement can cause us to challenge our self-concept and self-worth – difficult feelings compounded by feeling inadequate working from a home environment where we lack the personal capability for remote communications or the working space and technology to take advantage of the positive aspects of remote working.
  • Loss of structure: it is surprising how many people report in the current situation that they “don’t know what day it is”.  This is due, in part, to a loss of structure in their day.  The loss of regular, repetitive activities results in a loss of anchors to our days that serve to remind us what day it is.  We no longer get dressed for work, take the train or car at set times, play our social tennis on Monday nights, watch the footy together on Friday nights, visit our extended bayside family or the local market on weekends or undertake any other activity that serves to structure our day or week.  Rick suggests that these structures normally “prop us up” and their absence can leave a sense of “groundlessness”. 
  • Loss of familiar role:  in the work environment, we can feel competent and in control.  When forced to work from home in a more complex and difficult environment, we can feel overwhelmed by all the challenges and be ill at ease for much of the time.  For some people, this can be temporary as they develop the skills to master their circumstances; for others, being able to adapt becomes a real issue and aggravates the feelings of frustration and reduced self-esteem.  The intense sense of ill-ease and associated stress can debilitate people and hinder them from seeing a way forward and acquiring the necessary skills to capitalise on the current situation and personal conditions.
  • Loss of freedoms: with the restrictions on movement and need for social isolation, people can experience a loss of the fundamental right to “freedom of association”.  Along with this, may be the experience of a lack of privacy where both partners are working from home, especially where for many years one partner went to work every day for an extended period.   Introverts may experience a loss of access to their “cave” where they would normally retreat to recover from extroverted activity, including interactions with their partner.   One or both partners in a relationship may feel that their other partner is constantly “under their feet” – a complaint frequently voiced by people where one partner usually works from home and the other partner has recently retired from their job in the city or away from the home.

Reflection

Quarantine as a result of the Coronavirus and enforced working from home conditions can place increased stress on couples and their relationship.  The current environment also offers an opportunity to develop our inner resources through meditations (including mantra meditations), mindfulness practices and reflection on our resultant emotions and responses.  As we grow in mindfulness, we can develop a deeper understanding of what we are experiencing, keep issues and aggravations in perspective, develop tolerance, build our skills and draw on our innate resourcefulness and resilience.

Image by Tumisu 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.

Maintaining a Positive Mindset in Periods of Uncertainty and Anxiety

The more uncertain the future, the more anxious we can become.  Anxiety is exacerbated by the depression experienced through isolation (enforced or self-isolation), loss of a job or loss of connection with others.  We can adopt mindfulness meditation to reduce our self-defeating narratives and undertake mindfulness practices to improve our mental health and wellbeing.  We can supplement these meditations and practices with other activities that help to build and maintain a positive mindset and develop our personal resilience.

Activities to build and maintain a positive mindset

The essential element here is to engage in activities that you find enjoyable and inspiring – activities that tend to take you outside of yourself and away from self-absorption.  Clearly, the choice of activities is influenced by personal preference.  Here are some possible activities to choose from:

  • Listening to classical music: this type of music can be very calming.  Listening to Mozart’s music, for example, can be relaxing and improve your concentration and brain power [I write my blog posts to the sound of Mozart playing in the background].  Many shared music platforms exist now, and in Australia we have the amazing ABC Classical radio station that among other things broadcasts superb live classical concerts from all around the world.  Classical music can build the capacity for deep listening – a skill that enables you to be fully in the present moment and to build intimate and lasting relationships (a very rewarding fringe benefit and residual skill).
  • Listening to TED Talks© – these talks are on numerous subjects and number in the thousands.  They are informative, uplifting and inspiring.  Recently, because so many people are confined to their homes, TED has introduced what it calls TED Connects – free, daily conversational sessions which feature “experts whose ideas can help us reflect and work through this uncertain time with a sense of responsibility, compassion and wisdom”.   Susan David, Harvard University psychologist, presented the first of these virtual conversations on 23 March 2020 when she spoke about emotional agility, dealing with anxiety, talking to your children about their emotions, focusing during the current crisis and small acts of kindness, especially to those working on the front lines”.  If you are a person who prefers auditory and visual formats over the written word, then this superb series may help you to build courage, joy and resilience in this challenging time of the Coronavirus.
  • Virtual tours of museums, zoos and theme parks – If you are visual person who enjoys “looking around” and viewing the antics of animals or appreciating fine art, then a virtual tour may be for you to help uplift your spirits. Some websites provide a list of virtual tours that you can enjoy.  Other websites focus on one type of virtual tour such as online tours of art galleries or virtual tours of online zoos, some with presentations and talks to entertain your children stuck at home.  Zoos Victoria in Australia are dedicated to fighting extinction of wildlife and provide a series of webcams from three zoos featuring various animals – you can take your pick of your favourite, e.g. the popular “penguin cam”.
  • Small acts of kindness – everyday you can read in the newspaper or hear on the news examples of small acts of kindness, people going out of their way to help someone else in need (even when they themselves are feeling the effects of various forms of deprivation and uncertainty at this time).  Some websites are dedicated to sharing random acts of kindness to inspire and stimulate others to take compassionate action withing their arena of influence.  A good place to start thinking about your own random acts of kindness is the kindness blog which is full of great ways to show kindness to family and friends, seniors and others.
  • Reading literature sourced online – besides accessing your own library of books and the novels/biographies you have never got around to reading because of your busyness, you can access heaps of resources online in terms of e-books, audiobooks and eMagazines.  While many public libraries have closed their physical buildings to subscribers, they usually offer material that can be accessed online, including music and audios.  The National Library of Australia, for example, offers free online access to e-books and other digitised material to Australian residents.  Local councils typically provide free access to e-books, audiobooks and emagazines.
  • Writing songs or journals – these are mechanisms for expressing your feelings, being able to name your feelings to better deal with them.  They can also serve to stimulate emotion in others and help them face up to what they are actually feeling, but not expressing. 

Reflection

These are very uncertain times and uniquely demanding physically, emotionally, mentally and financially.  Whatever we can do to build up our positive mindset will assist us to develop the resilience to meet these challenges.  Creativity flourishes in times of necessity as does kindness.  As we grow in mindfulness through meditation, mindfulness practices and enjoyable/positive activities, we develop the capacity to find new ways to work and live in stringent conditions and resume our normal life with a strengthened resolve, increased gratitude and heightened adaptability once the Coronavirus is under control.

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Image by skeeze 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 Practices to Develop Mental Health and Wellbeing

In these times of uncertainty and anxiety, mindfulness meditation can be an effective way to restore balance to our mental and emotional state.  These structured approaches can be readily reinforced by mindfulness practices that are more flexible and adaptable to our personal circumstances and preferences. 

Through mindfulness practices embedded in our daily life and routine, we can progressively achieve the situation where mindfulness is not just something we do, but the way we are in the world.  This enables us to show up in a mindful and compassionate way and have a positive influence on the people we interact with in our daily life.

Mindfulness practices that you can use to develop mental health and wellbeing

There are a wide range of mindfulness practices described in this blog and in other mindfulness resources.  Some of these could prove useful for you in this time of stress and uncertainty:

  • Mindful walking – consciously walking slowly and being aware of the pressure of your toes and soles on the ground.  There are a range of videos on mindful walking on YouTube©.
  • Mindful eating – eating slowly while being conscious of presentation (how it looks), taste, texture, aroma and touch.
  • Engaging with nature – Nature is a proven source of emotional healing and mental health.  There are a number of ways to experience the benefits of nature.
  • Exercising – There are endless books and articles on the benefits of exercise, and it is considered one of the antidotes for depression.  Some people prefer yoga as their form of exercise and Jill Satterfield has her own YouTube© Channel dedicated to ways to combine yoga with somatic awareness. 
  • Tai Chi – often called “mindfulness-in-action”.  Harvard Medical School recently published the results of extensive research into the benefits of Tai Chi and provided an explanation and exercises for each benefit in its publication, The Harvard Medical School Guide to Tai Chi.  The benefits of Tai Chi include less stress, a healthier heart, positive mood and a clearer mind as well as better balance and coordination and reduced physical pain.
  • Taking compassionate action – going beyond self-absorption to helping others in need.  An interesting new development is the Adopt a Grandparent Campaign (given the increased isolation of the elderly because of the Coronavirus).  Taking compassionate action can have numerous forms and is limited only by your awareness and creativity.  Compassionate action includes being aware of, and communicating with, a friend or family member who may be experiencing loneliness.
  • Use waiting time to develop awareness – our typical default when we have to wait for something is to grab for our phone.  We could use waiting time instead to develop our natural awareness.
  • Expressing gratitude – neuroscience has shown the benefits of gratitude for mental health and wellbeing, not only for the recipient of the expression of appreciation but also the giver.  However, you don’t even have to express appreciation to others to gain a health benefit from being grateful.  There are many ways to develop gratitude and reap its benefits.
  • Tuning into sounds – you can adopt a natural awareness approach by tuning into sounds around you (both your immediate surrounds and your external environment).  Alternatively, you can be more goal-focused in your awareness, e.g. focusing on the “room tone”.
  • Establishing a mindfulness reminder – we can use something that occurs frequently throughout our day to be reminded of the need to be mindful.   People have used a wide range of things as reminders, e.g. when the phone rings or when they boil the jug/make a cup of coffee, they take a few mindful breaths or steps.  All it takes, according to Chade-Meng Tan, author of Search Inside Yourself, is “one mindful breath a day”.

Create small habits to build sustainability

Clearly you can’t do it all and if you attempt to do too much, your new habit will not be sustainable.  Start small – Dr. V.J. Fogg suggests that you create tiny habits, breaking larger habits down to their “smallest accessible practice”.   Do something that fits with you personally – you don’t have to achieve what others are doing.  Be prepared to adopt a trial-and-error approach and change your habit(s) where appropriate – there is no one approach that suits everybody.

Building and maintaining a positive mindset

You can enhance your positive mindset by listening to presentations that are uplifting.  These can take the form of podcasts, videos or other sources of positively oriented communications.  TED Talks©, for example, offer “ideas worth sharing” and include inspirational stories, innovations and creative problem solving. 

There are numerous presenters who work in the mindfulness space and offer encouraging and supportive communications via videos and audio
podcasts.  One particular example that comes to mind is Dr. Jud Brewer who has commenced producing short 5-minute videos on his YouTube
Channel© covering timely topics such as:

  • 5 simple habits for good mental hygiene
  • Using kindness to create connection during a crisis
  • Working with uncertainty
  • How to spread connection instead of contagion
  • How fear and uncertainty lead to anxiety.

One of Jud’s videos focuses on “how to stop compulsively checking the news”.  Even in the best of times, the news can be disturbing, disorienting and confusing, yet we are tempted to feast on the news.  Cilla Murphy, a teacher who has just experienced 7 weeks in lockdown in China offers a number of very important learnings from her experience and her advice about the news is:

Try not to listen to/read/watch too much media. It WILL drive you crazy. There is [such] a thing as too much!

Reflection

There are so many options in terms of mindfulness practices that can help us in times of uncertainty and anxiety.  We can become overwhelmed by the variety and endless choices.  The secret to habit change is to start small and maintain the new habit for a reasonable time (to test it and embed it in our daily life). 

One sustainable habit can lead to another…and another.  We should not be discouraged by the magnitude of the changes we need to make – we can chip away at them progressively with the aid of meditation and mindfulness practice.  It takes time to overcome our self-protective mechanisms if we are to achieve significant changes in our behaviour.  As we grow in mindfulness, we can become increasingly self-aware, develop our focused intention and build resilience to overcome setbacks on the road to sustainable change.

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Image by RÜŞTÜ BOZKUŞ 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.

What Does Love Mean?

In a previous post I explored ways to sustain an intimate relationship.  But what does love mean?  We use the word so loosely – referring to everything from a dessert to a location to an intimate friend.  Mitra Manesh explores this question in her guided meditation podcast, Meaning of Love – one of the many weekly meditation podcasts from MARC, UCLA.  Mitra is a mindfulness teacher with MARC, creator of the Inner Map app and provider of mindfulness teaching through her short videos on Vimeo©.  She has worked extensively to bring mindfulness to the corporate world, combining Eastern and Western perspectives.

Guided meditation on the meaning of love

Mitra begins her guided meditation by suggesting that you first become grounded by using your hands as the anchor.  She suggests that you can focus on the pressure of your hands on your lap, the touching of your fingers together or the up and down movement of your hands on your stomach as you breath in and out.  Whatever hand anchor you choose, the idea is to gently bring your mind back to this anchor whenever your mind wanders. 

Once you have become grounded, you can explore “love as connection”.  Mitra’s guided meditation is based on the idea that the connection underpinning love occurs at four levels – the physical, intellectual, emotional and universal levels.  The meditation follows a progression from a focus on the physical to universal connectedness and incorporates connection to self (experiencing self-love):

  • Physical connection – here the initial focus is on a pleasant body sensation such as the warmth of your fingers touching, the softness of the palm of your hand or the firmness of your feet on the floor. Once you have experienced this pleasant bodily sensation, you can extend your focus to the recollection of the pleasantness of a physical connection to another person such as a hug or a kiss.  When you have achieved awareness of physical connection and experienced pleasant recollections, you can gently move on.
  • Intellectual connection – firstly focus on connecting to your own mind – what is going on in your head.  Mitra suggests that you envisage your thoughts as clouds coming and going, merging and dissipating – blown by the winds of change.  This is a pleasant change from other forms of meditation where you are discouraged from being distracted by your thoughts.  Here the idea is to notice what is going on in the process of your thinking – how one idea leads to another, how ideas connect you to past experiences and how ideas flow through you endlessly.  You can expand this intellectual focus to recollecting a recent experience where you felt a strong intellectual connection to a colleague, a family member or an intimate partner.  You can then move on to the next level of connection.
  • Emotional connection – this is the level we often associate with love, but genuine love operates at all levels.  Here you first focus on a pleasant emotion that you may be experiencing at this moment – enjoying the contentment, pleasure or happiness that arises through this mindful awareness.  If your current emotion is experienced as unpleasant, Mitra suggests that you look inside yourself to see what unfilled need is giving rise to this negative experience.  Again, if you wish to extend your sense of emotional connection to another person you can recollect a time when you were with someone, a friend or partner, where you had a real sense of emotional connection – whether the experience was one of joy, peace, safety, comfort or other positive feeling. 
  • Universal or spiritual connection – this is not an aspect that Mitra dwells on in her guided meditation.  However, we can focus on human connectedness and our connectedness to nature to gain a sense of the universality of our connection. 

Tara Brach, in her brief talk on the meaning of love, discusses the “aliveness of connection” and the translation of this universal connection into compassionate action.  To illustrate this connection to all living things, she tells the story of a prisoner who saved a pigeon from stoning by another prisoner by saying simply. “Don’t do that – that bird has my wings.”  Tara argues that radical compassion has all the elements of love including caring, forgiving and appreciating.  She illustrates the multiple meanings given to “love” by sharing stories of how 8 year old children described love. One child, for example, had this to say on the meaning of love:

When you tell someone something bad about yourself and you are frightened that they won’t love you anymore, but then you are surprised that they love you even more!

Reflection

Love has multiple levels and is expressed in many different ways. As we grow in mindfulness through meditation, reflection and compassionate action, we can learn to appreciate self-love and love for others that we experience at all levels – the physical, intellectual, emotional and universal levels.  The essence of love is connection and mindfulness practices can help us to better understand and enhance these connections.

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Image by Annie Spratt 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.

Your Brain: A Source of Wonder in the Game of Life

The brain is amazing when you think about how much information it processes and how that influences our emotional and bodily response.  We have deeply embedded neural pathways that serve as short-cuts for determining an appropriate response.  However, our self-stories shaped by early childhood experiences can distort our perception and lead to inappropriate responses to situations that serve as triggers.

I am always amazed at the functioning of the brain when I play tennis.  When you think about it, the brain is taking in so many variables when a person serves or hits to you (all absorbed at an exceptional speed):

  • wind speed and direction
  • level of lighting
  • ambient sounds
  • sound of the ball on the racquet of the server
  • speed of the ball
  • nature of the spin on the ball (e.g. top-spin, slice, backspin)
  • relational information (where you are in the court and where your opponents are positioned)
  • attention level and readiness of your opponents
  • elevation of the ball (impacting the landing and bounce)
  • expected landing point of the ball
  • the nature and height of the bounce of the ball.

When you are receiving the tennis ball and returning your shot, your brain is determining how to respond to the information absorbed when the ball is hit by your opponent.  Again, your self-stories come into play here.  The inner game of tennis is critical as your self-belief impacts the choices you make re shot selection. 

When you think about it, you must make an instant decision about how you are going to respond to the serve/shot by your opponent:

  • the nature of your shot (e.g. forehand or backhand)
  • direction of your shot
  • speed and spin of your shot
  • positioning of your body for your returning shot.

How is it that your body responds unconsciously in some situations and does the perfect shot?  For example, when the ball is hit deep to your backhand side and your opponents are at the net, you automatically do a backhand, half-volley lob into the open court.  Some key influences here are your level of tennis competence (e.g. unconsciously competent as in the example situation) and memory embedded in your body.  Body memory is itself a complex process involving different elements such as proprioception (e.g. the capacity to know where a part of the body is such as the hand when you cannot see it).

Body memory is reinforced when you go to sit in the driver’s seat of your car and land with a thud (after your 6 feet 3 inches son has lowered the seat to suit his driving position).  Another example is when you are trying to put the forks away after dishwashing and someone has changed the positioning of the forks in the cutlery drawer (the other forks are not where you unconsciously attempt to place the clean ones).  The role of body memory in relation to trauma is well researched and documented which is why somatic meditation often plays a key role in recovery from trauma.

 Reflection

The brain is a source of wonder and yet we take it for granted so much of the time.  As we grow in mindfulness and awareness through meditation, mindfulness practices and reflection, we can better appreciate the complexity and ingenuity of our brain, its role in our daily living and sporting activities and express gratitude for the wonder of it.  We are also better able to manage mistakes we make when playing tennis or undertaking other activities requiring complex information processing.

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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.

How to Let Go of Tension as a Leader

In her book The Zen Leader Ginny Whitelaw explains that to achieve real change in the way we lead, we need to make a number of “flips” (10 in fact), and one of them is “from tension to extension”.  Each of the flips involve reframing – changing the way we think about our self, others and our situation. 

Tension is mirrored in the body

When we are tense, we contract our body, blocking the flow of energy and our capacity to make a real impact.  The words we use to describe a tense person convey this idea of contraction – “uptight”, “wound up like a spring”, “ready to pounce”.  Tension affects not only our thoughts, emotions and behaviour, it is mirrored in our bodies through muscle pain, a stiff neck, headaches, swollen and sore ankles or back pain.  Sometimes tension can be experienced as overall body pain or fibromyalgia.

The paradox is that we need the process of tension and muscle contraction to be able to move – to move the bones in our arms and legs for instance.  So physical tension and contraction are natural processes and Ginny explains how they function for body movement through her in-depth biophysical knowledge.  She also points out, however, that the problem arises when the process becomes stuck, just as we can become stuck through our tension – unable to move forward, resistant to change, unwilling to explore new ways or unable to see a way ahead.

Impact of tension in a leader

Research has consistently confirmed that our mood as a leader is contagious – if we are negative, we develop a negatively oriented team.  Some of the impacts of tension in a leader are disengagement of staff (through poor leader modelling), withholding of information (for fear of an angry reaction), conflict between staff (a lack of cohesion and common goals) and inertia (absence of positive leadership energy).  So, there are very real costs for the tense leader, including staff avoidance.

Extension: how to let go of tension as a leader

The concept of extension (or expansion) builds on Ginny’s earlier discussion of the flip from “coping to transforming”.  She points out that the concept of moving from contraction (tension) to extension underpins much of Eastern philosophy and martial arts such as Tai Chi.  Contraction constricts, extension releases energy.  The challenge for a leader is to be able to move beyond the feeling of being “stuck” to achieving flow and productivity and engagement.

Ginny illustrates the power of extension by a brief physical exercise that involves contracting the muscles in the arms to create movement and then extending them to realise the flow of energy through the extended arm and hand.  She suggests that there are three principles underlying the flip from tension to extension:

  1. Rhythmic movement not relentless pushing or forcing – when we are tense, we break our natural rhythms of sleep, breathing, regeneration and relaxation and we fail to find time to unwind.  Ginny argues that we need to recharge ourselves like we do our phone battery – by plugging into our internal and external energy sources.  She suggests that we take brief breaks of two minutes every 90 minutes (others suggest every hour) supplemented by extended breaks of 30 minutes to undertake exercise or meditation (or Tai Chi) once or twice a day.  We have previously offered the practice of making awareness (and not your phone) your default when waiting, enabling you to tap into the natural rhythm of your breathing and the flow of universal energy that surrounds you.
  2. Develop downward energy flow to offset the tendency to move energy up – the words we use reflect this redirection.  When we are tense, we are “uptight” in more ways than one, when we are opening to expanding and redirecting our energy, we are grounded, calm and begin to “settle down”.  Ginny maintains that we can direct our energy downwards to our hara, our energetic center, through deep breathing and centering exercises that she offers on her Zen Leader website.
  3. Direct energy out, not in – outwards energy is needed to generate a vision, develop and implement a strategy and pursue achievement of goals.  Ginny describes a simple physical exercise to illustrate this energy flow and develop the practice of energy alignment. 

Building on these three principles, Ginny offers a series of reflective questions designed to help us to generate more energy and achieve a better alignment of our energy with our purpose.  She reinforces the power of mindfulness practices to “free up energy”.

Reflection

Many of us are tense as a result of time pressures, work and family challenges and/or the demands of caring for a relative or friend.  We intensify this tension through trying to live up to the assumed expectations of others and own unrealistic expectations.  Tension affects our thoughts, feelings, behaviour and our bodies.  It constricts and diverts our energy leading to exhaustion, frustration and feeling drained.  Extension practices build energy, achieve resonance and encourage engagement.  As we grow in mindfulness, we can free up our energy flow and progressively build our energy alignment.

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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.

Developing Resonance through Listening: Leadership in Action

In a previous post I discussed leadership as resonance, drawing on the work of biophysicist Ginny Whitelaw.  Fundamental to this concept is the role of a leader as an “energy concentrator” – capturing, focusing and amplifying energy.  This process is a two-way street.  The leader generates energy alignment and amplification through developing a vision, shaping team culture and enabling the transformation of creative energy into innovation.  On the other hand, the leader captures the energy of his or her followers through listening – being in tune with their energy vibration, removing political and organisational blockages and providing energetic support.  This is very much a form of bottom-up management, in contrast to the former way of concentrating energy through vision and culture which is a top-down approach.  Listening, then, is a means of achieving resonance – aligning with and amplifying energy vibrations from followers.

Listening as resonance

A common expression used to describe the act of listening is to say that people who are actively listening in a conversation are on the “same wavelength” – their energy vibrations are aligned.  Ginny, drawing on neuroscience research, maintains that this statement is both metaphorically and literally true – if the leader is actively listening, they are matching the brain waves of the communicator, making a map of the other person’s energy vibrations within their own brain.  This is what Ginny calls “connected communication”.  As she points out, when we are on the same wavelength, we have access to a deeper level of understanding and information exchange.  This is in direct contrast to parallel conversations where there are no connections and people are “talking past” each other.  In Ginny’s words, listening involves a sensitivity to the point that the conversation changes us and has a healing effect.

Disconnected communication – a lack of listening and dissipation of energy

Communication is a form of energy exchange that can be either employed to make things happen or dissipated through failure to listen by either party in a conversation.  In organisations, it is all too common for staff to lose heart and energy when their leader fails to listen, to be in tune with what they are saying.  This can happen in communications about ideas for improvement, expression of dissatisfaction about some aspect of the workplace or work practices or identification of potential risks.  Leaders can tune out through a need to maintain control, through their own busyness or habit of interrupting the speaker or diverting unpleasant or challenging conversations.  Leaders often attempt to solve the problems of followers before they have heard and understood what the real problem is.

Developing resonance through listening

Leaders can develop their capacity to listen effectively and develop resonance – energy alignment and amplification – through mindfulness practices.  These can take many forms as discussed in this blog – such as meditations to address fear, the need for control, resentment or negative self-talk.  A very useful strategy is to reflect on a situation where you failed to listen effectively.  You can ask the following questions in your reflection:

  • What was the situation and the nature of the conversation?
  • What was happening for me in terms of my thoughts or feelings?
  • To what extent was my need for control involved?
  • How did the exchange impact my sense of self-worth or self-identity?
  • What was my mindset in the interaction?
  • What intention did I bring to the conversation?
  • What words or actions did I use to curtail, redirect or end the conversation?
  • What negative impact did I have on the energy of the communicator?

Honest answers to these penetrating questions can enable you to increase your self-awareness, remove blockages to your listening and open the way to develop resonance through effective listening.

Reflection

The way we listen as leaders can build resonance or dissipate energy.  As we grow in mindfulness through meditation, mindfulness practices in our daily life or reflection on our words and action, we can better attune ourselves to what others are saying – both in terms of the content and significance of their communication. We will be better able to match and amplify their energy and facilitate the transformation of ideas into action.  Mindfulness enables us to be present in the moment, aware of our own emotions and that of others and builds the capacity to self-regulate our words and actions.  Connected communication is a challenge but it is essential to leadership effectiveness as research and our own experience continuously affirms. ___________________________________________

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.

Leadership as Resonance

Ginny Whitelaw, biophysicist and global leadership coach, understandably frames leadership in terms of energy and resonance.  She explains that as humans we are made up of matter and energy – matter in the form of blood, skin, bones and energy in the form of our mind.  Ginny notes that the leadership function entails concentrating energy, your own and that of your followers, to create an organisational vision (capturing emotional as well as intellectual energy); develop the culture of a team (through energy alignment); and promote innovation (turning creative energy into new products, services and structures).  She explains that energy is always on the move, in constant transformation and continuously vibrating.  Her new book, Resonate, to be released in 2020 explores these concepts in depth and their many leadership applications.

Resonance – synchronous vibration

One way to define resonance is synchronous vibration.  For example, a room or a musical instrument is described as resonant when it amplifies sound vibrations and extends them by vibrating at the same time.  Ginny provides the example of making a loud sound over an open grand piano and noticing that some strings vibrate, and others do not – the strings that vibrate match the vibrations in your voice.  When things operate synchronously, we say that they are “in synch”.  So, in Ginny’s perspective, leadership is about creating real change and making a difference by achieving synchronisation of energy, our own and that of our followers – in other words, generating resonance.  She describes a leader as an “energy concentrator”.

Blocks to leadership resonance

Through her study of biophysics and martial arts (5th degree Aikido black belt), Ginny came to realise the very close connection between mind and body and the role vibration and energy play in human consciousness (the resonance theory of consciousness).  Her role as a senior leader in NASA, coordinating the 40 groups that supported the International Space Station, enabled her to understand that coordination involved energy alignment and resonance (vibrating “in synch”).

Ginny’s experience with martial arts and Zen philosophy heightened her awareness of the mind-body connection.  For example, she explains that fear holds back our achievements as leaders because it distorts our resonance – blocks our energy emission and reception.  She suggests that as leaders we need to go beyond our triggers that create fear in our mind and body.  The fears may have their origin in adverse childhood experiences or the negative self-stories that arise through our inner critic.

Ginny likens the effect of fear to the dampening of resonance created when several socks are placed inside a bell.  Even a bell designed especially for resonance will sound dull and clunky when the socks are inside it.  The socks are metaphors for our mental and physical blockages – the things that stop our personal resonance.  Our challenge as leaders is to remove the blockages – so that our voice is “as clear as a bell”.

Removing the blocks to leadership resonance

Ginny discovered through the impact of deep breathing on her asthma that clearing blockages requires being still, mindful breathing, and other mindfulness practices such as meditation, Tai Chi and yoga.  Reconnecting with nature and the multiple sources of energy in the environment also help to rebuild personal resonance.  Ginny explores relevant practices and exercises in her book The Zen Leader.

When you can achieve a level of integration between your thoughts, emotions and body you free up yourself to become your more “resonant self’.  Ginny explains that by achieving this integration we can emit a “clear signal” and “bring our one clear note to achieve our purpose” as a leader.

Reflection

I can relate fully to the concept of leadership as resonance having been involved in many minor and major change endeavours as a leader in organisations and in community.  The concept of energy emission and reception resonates strongly with me.  I also find that as I grow in mindfulness, I am better able to tap into my creative energy, enhance my ability to tune into others’ focus and energy and contribute to a purpose that is greater than myself.  Removing the personal blockages to my “one clear note” is a lifetime pursuit – a journey into mindfulness through meditation, Tai Chi and other mindfulness practices.

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Image by Valiphotos 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 Personal Transitions During Organisational Change

Change in our personal lives and in an organisational setting can generate anxiety, fear, insecurity and anger.  This discomfort can be expressed as resistance to change and lead to a wide range of unproductive behaviours that can be harmful to us as individuals as well as for the organisations we work in.  William and Susan Bridges identified three broad stages of personal transition in the context of organisational change.  In their 2017 book, Managing Transitions: Making the Most of Change, they explained that each of us go through these stages at different rates for different changes depending on the our perception of the impact of the changes.  The three stages they identified are (1) endings – where the focus is on loss, (2) neutral zone – involves a “wait and see” orientation and (3) new beginnings – putting commitment and energy behind the change.  Their book provides a range of managerial strategies that can be employed by organisations to help people transition from endings to new beginnings. They emphasize that without these strategies individuals and organisations can become stuck in either the endings stage or the neutral zone, resulting in illness and organisational decline.

Mindfulness and personal transitions during organisational change

Wendy Quan, a certified organisational change agent and creator of The Calm Monkey (Mindfulness Meditation in the Workplace), had a personal experience that gave her a deep insight into how people deal with a confronting and challenging change.  She was diagnosed with cancer after many years in multiple organisational change roles. This personal challenge led her to seek out mindfulness practices, and meditation in particular, to help her deal with this devastating illness.  Through her meditation practice she came to accept her illness and all that it entailed, and realised that she had a choice – she could view herself as a victim or take a proactive approach that would enable her to lead the best life possible, given her health setback.

This led to a further insight in that she realised that she could employ her understanding of organisational change and mindfulness to help others in an organisational setting.  She was able to draw on the research of William and Susan Bridges and developed a refined model of personal transitions.  She focused on the psychological change processes involved and identified five transition points in an individual’s psychological journey during organisational change:

  • Awareness: becoming aware of your thoughts, emotions, reactions and behaviour when facing the change
  • Understanding: gaining insight into the “why” of your holistic response – body and mind (recognising that this is a normal reaction to a confronting and challenging change)
  • Acceptance: accepting “what is”, not denying your current reality (e.g. a changed role, loss of a job or status)
  • Commitment: moving beyond acceptance to committing to adopt a positive, proactive response to improve your personal experience of the change, “taking things into your own hands” – self-management instead of reactivity
  • Advocacy: promoting the change and its positive elements if your energy level and role enable this.

Research into mindfulness and personal transitions during organisational change

Wendy was able to apply her insights in her work situation to help her colleagues through difficult change processes.  She moved beyond working with a small group to establishing a weekly mindfulness meditation “drop-in” where participants could share their experiences of change, both personal and organisational, and identify what they were trying to cope with and how they were going about it.  After a few years, she had 185 people on this drop-in program (highlighting the psychological challenge of organisational change) and this enabled her to undertake formal research of the impact of her approach of combining mindfulness with change management insights.

Her research was published in a study titled Dealing with Change Meditation Study which can be downloaded here.   Wendy indicated that her approach revolved around two key points of intervention, (1) raising awareness of the personal, holistic impact of a change process and (2) focusing on the future to develop a more constructive response so that the individual undergoing organisational change can have a better experience of the change and make decisions about their future.  Participants in the study were asked to focus on a challenging change and listen three times over a two-week period to a 15-minute, guided meditation focused on positively dealing with the change.

Resources for personal transitions during organisational change

Wendy, building on her own experience of combining mindfulness and organisational change insights, has developed several resources that people can use to assist their personal change processes or to facilitate the transition for others undergoing organisational change:

Wendy also provides a series of free and paid meditation podcasts on her website.

Reflection

I have been engaged in organisational change consultancy for over 40 years, and more recently undertaken extensive research and writing about mindfulness, as well as developing my own mindfulness practices, including meditation.  However, identifying a practical approach to combining the two related skill sets has alluded me to date.  Wendy, through her experience of a personal health crisis, has been able to introduce a very effective, evidence-based approach to using mindfulness to help people transition through organisational change processes.  She has been able to demonstrate that as we grow in mindfulness we can become more aware of our personal response to an organisational change, develop an increased understanding of the nature of that response, increase our acceptance of our changing reality and gradually build a commitment to shaping our future in a positive and constructive way.  Her work resonates with the insights and approach of Acceptance and Commitment Therapy, as well as that of Susan David who focuses on using mindfulness to develop “emotional agility”.

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Image by Geralt 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 as Self-Observation

Brian Shiers suggests that underpinning mindfulness is self-observation, the foundation of self-awareness.  This means, in effect, that there is no one right way to meditate – that paying attention to and noticing ourselves, in whatever way, is essentially mindfulness.  While there is a tendency for people new to meditation to judge themselves against a presumed standard, the experience they are having in self-observation is what mindfulness is about, not some prescribed level of awareness.  Mindfulness practices are designed to stimulate this curiosity about oneself in an open, exploratory way.  Tara Brach describes this lifelong journey as “waking up” – a deep shift in inner awareness that leads to equanimity and increased empathy and compassion.

In a recent guided meditation podcast, Brian asked the question, “What is “Myself”? and he encouraged participants to activate their “observational mind” in a relaxed manner.  He maintained that the fundamental question, “What is the “self”? is both an ancient and a recent question (through the pursuit of neuroscience).

Is the “self” my body, my thoughts, my roles I undertake, my affiliations, my emotions or my mind?  Brian sited the work of Dan Siegel, a founder of the Mindful Awareness Research Centre (MARC), who believes that the “self” is not only what we are born with, but also the cumulation of billions of impressions that we are exposed to through interactions with others – thus shaping our perceptions and responses.  Dan’s perspective reinforces the uniqueness of our “self”.  Brian suggests, then, that the self is “intertwined in inter- relationships” – the direct and indirect influence of others throughout our lives.

Researchers have yet to establish what the “mind” is, even with the advent of neuroscience.   Brain stated that neuroscientists at Stanford University have estimated that we generate between 65,000 and 90,000 thoughts per day.  We are reminded of the admonition of Jon Kabat-Zinn that “you are not your thoughts”, thoughts that come and go like bubbles in boiling water.  Brain suggests that the “enterprise of mindfulness” is “self-observation”, including bringing to conscious awareness and guidance, the unconscious, spontaneously occurring thoughts that pervade our minds.  So, from Brian’s perspective, mindfulness is the pursuit of self-awareness through observation of the various domains of our existence, including our bodies and our minds.

A process of self-observation

Brian’s guided meditation podcast takes you on a journey of paying attention to your “self” through a process of self-observation of body and mind – noticing your body on the chair, engaging in mindful breathing, noticing your thoughts (but not entertaining them), undertaking a body scan while releasing tension, and participating in a reflection.

The personal reflection involves identifying a positive trait in yourself, e.g. wisdom. loving kindness, gratitude, thoughtfulness or resilience; and exploring how it manifests, its impact on others and how you could further develop this trait. Brian offers some guided questions for the reflection:

  • What is happening when you exhibit this trait? (you can visualise it happening)
  • What impact does it have on others?
  • Who is a role model for you in respect of this trait?
  • Who could help you develop it?
  • How can you further develop this positive trait?

As we grow in mindfulness through self -observation during the process of meditation, we can better understand who we are, how we experience the world, and what we bring to our interactions with others. We can also identify strategies to strengthen our positive traits and increase our motivation to use them to create a better life for ourselves and others.

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Image – Personal reflection during sunrise, Wynnum, Brisbane

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.