Accessing the Genius of Anxiety for Improved Mental Health

Karla McLaren discussed embracing anxiety in a podcast interview with Tami Simon of Sounds True when having a conversation about Making Friends with Anxiety … And All Your Other Emotions.   Karla was able to draw on her own life experience and her recent book, Embracing Anxiety: How to Access the Genius of This Vital Emotion.   She has spent a lifetime researching and writing about emotions.

In a previous post, I explored Karla’s concept of emotions as storing energy and providing a message and wisdom.  I also discussed effective ways to draw on the energy and wisdom of emotions.  Karla emphasised the importance of not attributing the characteristics of “good” or “bad” to emotions, including difficult emotions.  In her view there are real lessons and ways to move forward hidden in each emotion, even anxiety.

Trauma and anxiety

Karla herself experienced childhood trauma and many of her insights are drawn from her experience in overcoming the associated anxiety and depression.  Like other people who have been traumatised, Karla has had to deal with anxiety and depression throughout her life.  She found that she was ignorant about these emotions and tended to repress or suppress them.   However, through reading and research she has been able to develop practical approaches to addressing anxiety and depression.  She has learned to befriend these emotions and now views depression as enforced slowing down and redirection and has developed the ability to draw on the “genius of anxiety”.

The genius of anxiety

In her interview with Elizabeth Markle on embracing anxiety, Karla emphasised that anxiety is “an essential source of foresight, intuition, and energy for completing your tasks and projects”.  As with any emotion we have a choice – we can suppress, repress or “over-express” anxiety or, alternatively, listen to the message and wisdom that lies within this emotion.  We need to understand that emotion is a process – trigger, experience, response – we have a choice in how we respond to what triggers us and the feelings we experience as a result.

Karla suggests that the appropriate response to situational anxiety is to channel the energy of the emotion towards completing a task or project – much as a canal channels water.  Repression or suppression of anxiety blocks the energy flow, while over-expressing anxiety through panicked or frantic activity can dissipate the energy rather than direct it.  A starting point for channelling the energy of anxiety is “conscious questioning” – e.g. “What brought on this feeling?” and “What truly needs to get done?”   This approach enables you to work with, rather than against, the energy of anxiety and to simultaneously care for yourself by downregulating the impact of the emotion on your thoughts and feelings. 

Karla continued her discussion of “conscious questioning” for anxiety by referring to a sample of other questions featured in her book, Embracing Anxiety (p.85):

  • what are your strengths and resources?
  • are there any upcoming deadlines?
  • have you achieved or completed something similar in the past?
  • can you delegate any tasks or ask for help?
  • what is one small task you can complete tonight or today?

Karla argues that this approach involves “leaning into anxiety”, not artificially calming yourself.  She also alludes to the research that demonstrates that accurate naming of our emotions and identifying the level of intensity of them is another effective form of downregulating emotions.  To this end she encourages us to develop our emotion vocabulary and offers her blog as a starting point for emotion identification.  In her book she offers ways of describing different levels of emotional intensity, for example, low anxiety is described as apprehensive, mild anxiety as edgy or nervous and intense anxiety as overwrought or super-energised.

Karla suggests too that yoga and mindfulness are effective ways of downregulating that can assist the process of conscious questioning.  She offered very brief meditation to illustrate this calming effect.  The meditation basically involved focusing on the quietest sound in the room.  Karla provides a range of practices for each emotion in her book,

Different anxiety orientations: planner vs procrastinator

Karla drew on the work of Mary Lamia, author of What Motivates Getting Things Done: Procrastination, Emotions, and Success, to differentiate between two main manifestations of anxiety – planning anxiety and procrastination anxiety.  The planner maintains a low level of anxiety continuously and has a task “to-do” list(s) to manage their anxiety about getting things done.  The procrastinator, on the other hand, does not make lists but works to deadlines and has an immense burst of anxiety and energy the night before a deadline is due (and often achieves the task in the early or late hours of the morning).  The procrastinator can “chill out” while waiting for the deadline, the task person has difficulty “chilling”.

Mary points out that what is different in the two approaches to task achievement has to do with “when their emotions are activated and what activates them”.  The procrastinator, for example, is motivated by the imminent deadline and experiences “deadline energy”; the planner is motivated by the need to keep task commitments under control.   Understanding the difference between these two sources of motivating anxiety and your personal preference in how to get things done, can reduce conflict in a relationship and support success where partners have a different orientation.   Maria discusses the potential clash in orientation between procrastinators and non-procrastinators in her Psychology Today blog.

Reflection

Mindfulness practices along with conscious questioning and reflection can help us to focus the emotional energy of anxiety.  As we grow in mindfulness, we can better identify our emotions, understand what motivates others and increase our response ability

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

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Transformation through Meditation

Sohini Trehan writes about the transformative powers of a particular form of meditation – Bija Mantra.  This form of meditation uses specific sounds or mantras aligned to the seven chakras of the body.  Sohini suggests that the literal meaning of “mantra” is “to liberate one’s mind” and mantra meditations serve to “create transformation”.  She states that the emerging research in psychoacoustics reinforces the “vibrational energy” of sound and its healing power for mind, body and emotions. 

In a previous post, we discussed the experience of Tina Malia and her emergence from her “dark night of the soul” through the transformative power of Japa – in her case, the combination of the Ram mantra with the use of beads.  Tina spoke of her transformation from a total loss of meaning to a deep well of energy and creativity.   Some experts believe that the depth of depression experienced in the dark night of the soul is what is necessary to achieve a truly deep transformation.

This transformation occurs because the depth of depression derives from the fact that we become detached from our meaning anchors – all our constructs about meaning break down so that things like material success, being seen to be competent or creative or becoming famous or popular, cease to have meaning anymore.  As a result, we have to search inside ourselves for something deeper and more meaningful – a true purpose to our lives.   This purpose does not have to be ground-breaking or earthshattering – it has to be aligned to our specific life experience and our real gifts and contribute to something greater than ourselves.

Meditation brings true peace and transforms suffering

In an interview with Oprah, Thich Nhat Hahn maintained that meditation brings true peace, even in the midst of the turbulent waves of life.  He also stated that meditation develops compassion which, in turn, “transforms suffering in you and the other person”.  He suggested that what is needed is deep listening for understanding, what he calls “compassionate listening” – listening without judgment. By being fully present to the other person, we can enable them to release their pain and suffering.  In the process, we come to understand their perspective and deepen our understanding of our own perspective. 

Mindfulness meditation dramatically increases our response ability so that we are not overcome by difficult emotions,  chained by resentment or captured by envy.  Meditation transforms reactivity into a positive way to respond  – overcoming our habituated way of reacting and developing our power and energy.  Likewise, as Rick Hanson argues, meditation can transform fear into resilience.

Reflection

It is so easy to undervalue the transformative power of meditation because we often adopt a piecemeal approach to developing the habit of meditation.  The real transformative benefits of meditation are experienced when it is practiced daily over an extended period.  This requires discipline and a sound appreciation of the power of meditation to transform our lives, our happiness and our energy.  As we grow in mindfulness through meditation (especially mantra meditation) and mindfulness practices throughout our day, we will experience the pervasive effect of meditation on our lives.  As Oprah commented to Thich Nhat Hahn, other people will feel calm just by being in our presence.

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

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Plumbing the Depths: Exploring the Shadow

Tami Simon recently interviewed Dr. Robert Augustus Masters, author of a number of books, including, Bringing the Shadow Out of the Dark: Breaking Free from the Hidden Forces That Drive You.  Robert explained in his interview that each of us is influenced by our shadow, born of early life experiences and associated conditioning.  We can access this shadow through observing our reactivity to the words and actions of others and exploring this responsiveness in terms of the forces underlying what is often our inappropriate behaviour.  He explains that it takes courage, patience and persistence to plumb the depths of our shadow.

A near-death experience leads to self-exploration

Robert explained the concept of the shadow and its impact by sharing his own experience of plumbing the depths after a near-death experience (NDE).  He had started a community designed to develop the spirituality of participants but what started out as an open community became a cult, closed in on itself and impervious to outside influence or internal dissent.  He became delusional, enamoured with his own power and importance, and blinded by pride precipitated by the belief that he had arrived spiritually.

His near-death experience resulted from a rash action – imbibing a drug that was immediately harmful, causing him to lapse into unconsciousness and to stop breathing.   In exploring the catalyst for this impulsive action, he discovered that his pride had led him to become aggressive and totally lacking in empathy.  

Plumbing the depths: exploring the shadow

The near-death experience forced Robert to plumb the depths of his shadow – a shadow that was characterised by a belief in shaming as a basis for spiritual growth and a blindness to the harmful impact of his words and actions on those around him (members of his own community).  He discovered painfully that this desire to shame, together with his empathetic blindness, had its origins in his early life experiences where he was constantly shamed by his father (for his own good) and protected himself by becoming aggressive (fight).  His alternative was flight – disassociate himself from what was happening and retreat into himself.

Through his exploration of his shadow and its origins from his early conditioning, he became aware of his reactivity and learned the difference between healthy anger and aggressiveness.  Healthy anger maintains a sensitivity and empathy for the person who was the trigger for the angry response; aggresiveness seeks to diminish them, attack them or belittle them to prove that we are right.   This aggressive response can be during the event (face-to-face) or afterwards, as we indulge our sense of hurt  and avoid letting go.

Robert explained that he had to become intimate with the pain of the shame that resulted from the realisation of how he had hurt people in his community.  He had to look at the pain in all its dimensions (colour, shape, depth), name the source of pain and expose himself to the vulnerability that this exploration of the shadow entailed.  As he explored the depths of his shadow, he brought to light painful memories of his childhood conditioning.  The sensations associated with these deep emotional experiences were also felt in various parts of his body.

Coming out the other side from deep exploration of the shadow enabled Robert to develop “emotional resonance” (empathy), a healthy anger response and the realisation that he, like everyone else, is a work-in-progress.  Based on his experience, Robert recommended that we face up to the pain beneath our reactivity, explore the depths of our shadow and move to free ourselves from the hidden forces that drive us.  As we pull the veil aside, we come closer to understanding our responses and the triggers that set us off.

To assist with the exploration of the shadow, Robert suggested that after we experience a strong reactivity in an interaction with another person, we ask ourselves, “How old do I feel when I act this way?’  This could help us to get in touch with the conditioning we experienced as a child.

As we grow in mindfulness through meditation and reflection on our reactivity, we enhance our self-awareness, develop insight into the impact of our words and actions and learn to expand our response ability, including communicating a genuine expression of sorrow for the hurt caused to another person.

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

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Loving-Kindness Meditation: A Form of Gratitude

Jon Kabat-Zinn provides an extended loving-kindness meditation that incorporates gratitude for the love of the people in your life who are close to you.  It also involves self-love and kindness towards others who may have hurt you in the past.

Jon makes the point that engaging in loving-kindness meditation on a regular basis equips us to deal with the ups and downs of life.  It especially enables us to tone down our anger or rage towards another person who may have hurt us.  Our expression of gratitude and kindness helps us to restore equanimity in our lives.

Feeling the love

The loving-kindness meditation offered by Jon begins with capturing the essence of the love that a really close person in our lives shows toward us.  It involves basking in the ways that this unconditional love is expressed towards us while appreciating what it means to be loved for who we are.  Once we have captured these feelings of being loved, we can express kindness towards this person by repeating Jon’s words in a conscious, meaningful and personal way:

May they be safe and protected and free from inner and outer harm. May they be happy and contented. May they be healthy and whole to whatever degree possible. May they experience ease of well-being.

Loving-kindness towards yourself

Jon’s meditation moves onto expressing loving-kindness towards yourself. This involves moving beyond any negative thoughts, self-criticism or self-loathing and being open to loving yourself as you are, taking your cue from those who love you unconditionally.

It is often difficult to embrace self-love and kindness towards yourself but the practice develops a healthy self-regard that enables you to rise above the thoughts that would otherwise drag you down.  The meditation involves recognition of your basic humanity.  By using the above-mentioned kindness phrases towards yourself, you are wishing yourself safety, happiness, good health and overall well-being.  In other words, you are  being kind to yourself.

Loving-kindness towards someone who has hurt you

In the meditation that Jon provides, he progresses to having us think about someone who has actually hurt us in some way.  He is not asking us to forgive that person but to acknowledge their basic humanity, just as we have done for our self.  This entails moving beyond the hurt to expressing kindness to the person involved through using the kindness phrases provided above.  This loving-kindness meditation helps to dissolve our hurt and anger and to see the person as connected to us through our universal humanity.

Expanding the field of loving-kindness

Jon suggests that the field of loving-kindness can be limitless.  We can expand our focus in the meditation to include people in the immediate world around us or in the broader world – focusing on individuals or groups, e.g. expressing loving-kindness to people who are experiencing the trauma of a hurricane or to volunteers helping to fight poverty.

You do not have to extend your field of awareness during this form of meditation – you can choose to restrict your focus at any point.  You may find, particularly with an extended meditation, that you become easily distracted.  In this case, as Jon Kabat-Zinn suggests, you can notice your distracting thoughts and imagine them as bubbles that burst as they reach the surface of boiling water or burst as a result of you popping them.

Loving-kindness meditation helps you grow in awareness of, and gratitude towards, those around with whom you come into contact on a daily basis.  It opens you up to appreciating the significant others in your life and to extending positive thoughts to the broader community, so that your awareness of your connectedness expands.  This form of meditation can also help to reduce anger towards others who may have hurt you – it enables you to expand your response ability in the process.  As you grow in mindfulness through loving-kindness  meditation you increase your awareness of others and empathy towards them.

 

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

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Meditation for Letting Go

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

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

The harmful effects of sustained anger

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

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

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

A meditation for letting go

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

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

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

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

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

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

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

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Developing Inclusion through Mindfulness

In a previous post, I discussed the six core traits of inclusive leadership and acknowledged the role that mindfulness plays in developing inclusion in our thoughts and behaviour.  In this post, I would like to develop this theme further.

Inclusion involves openness and receptivity to what is different and diverse.  It is the foundation of real knowledge, insight and wisdom.  It involves more than being sensitive to diversity but also valuing and embracing it.  So, it entails not only a way of thinking but also a way of being in the world.

Through mindfulness, we can become aware of our implicit biases and emotional responses to people who are different from us.  We are then better able to manage our habituated responses and increase our response ability.

So much of our bias is unconscious and conditioned by our social, cultural, geographical and educational environments and associated experiences.  One way into our biases is through meditation on our emotional reactions to people and situations that challenge our view or perspective of the world.  Our feelings of discomfort can portend our inner bias and raise awareness of our tendencies to exclusivity.

If we can stop ourselves from reacting automatically, breathe deeply and consciously, notice and name our feelings, we can respond more appropriately and, eventually, act in a more proactive and inclusive manner.  If we reflect on the pattern of our thoughts and actions when we meditate, we can isolate negative emotional responses to a particular person or group.  Having identified the stimulus and the nature of our reaction, we are better placed to manage our response.

When we reflect through meditation on our thoughts in particular situations, we can more readily isolate our assumptions and stereotypes and understand how they are impacting our behaviour.  Through this increased self-awareness, we are better able to develop inclusive thoughts and actions.

Research has demonstrated that loving kindness meditation, which typically incorporates self-compassion and compassion towards others, can mitigate unconscious bias.  This approach to developing mindfulness places increased emphasis on similarities and entails expressing desire for increased well-being, happiness, equanimity and resilience for others.  Development of positive intentions towards others builds an inclusive frame of reference and affirmation of diversity.

As we grow in mindfulness, we see our biases in a clearer light, understand their impact on our behaviour and become more open and able to adopt inclusive behaviour.  Developing inclusion in our words and actions can be achieved through mindfulness if we consciously employ meditations that invoke acceptance and inclusion.

 

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

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Developing Leadership Capacity for the Digital Age

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

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

Developing mental and emotional clarity and balance

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

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

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

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

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

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

 

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

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Mindfulness for Leadership in the Digital Age

Many of the presentations during the Mindful Leadership Online Conference, 17-26 October 2018, focus on what it means to be a leader in the digital age.  Sky Jarrett, for example, discussed Thriving As a Leader in the Digital Age, and highlighted the role of mindfulness in achieving this goal.  Her presentation drew on her experience with Accenture – a global consulting firm – where she is an Executive Coach and Mindfulness Instructor.

As the digital age continues to advance relentlessly with the advent of artificial intelligence and robotics, leaders are faced with new and demanding challenges and the uncertainty that derives from continuous technological, ecological and economic disruption.  Life and work are becoming more complex with the generational shift and the growth in mental illness in the home and the workplace.

Thriving as a leader in the digital age through mindfulness

Sky identified how mindfulness can assist leaders to not only survive the digital era but to thrive and achieve greatness in their chosen arena of activity:

  • Calmness – mindfulness is necessary to develop calmness and equanimity in the face of organisational and community turbulence.  Sky likens the calmness developed through mindfulness meditation to the calm of the “eye of the storm”.  She suggests that the incorporation of mindfulness practice in the life of an executive is an “imperative” like the change from analogue to digital. It is critical for a leader to be grounded and not unsettled by digital turbulence if they are going to lead effectively.
  • Trust – Sky points to the fact that we are operating in a trust economy as part of the macro environment of the digital age.  Trust underpins relationships which are the lifeblood of an organisation or community.  Trust is built through integrity and consistency.  Increasingly, followers look to leaders for guidance, transparency, support and reliability.  Mindfulness builds self-awareness and self-management which are foundational to integrity and the development of trust.
  • Connection and collaboration – the digital age is the era of connectivity. Individuals, groups, organisations and communities are collaborating locally and globally – even competitors are collaborating to achieve common goals.  The complexity and speed of change means that leaders can no longer be isolates steeped in knowledge and relevant experience – they will become increasingly dependent on collaboration with others as change outpaces their ability “to keep up-to-date”.  Mindfulness helps a leader to experience, understand and value connectedness to themselves, others and the world around them.  It also enables them to build the capacity for collaboration and enlightened action in the world.
  • Self-improvement – for many years now, we have focused on externalities including the continuous improvement cycle in organisations.  The time has come for leaders to focus consistently on self-improvement, to take themselves as the the improvement project.  This will require developing emotional awareness through mindfulness and reflection on their thoughts and actions so that a leader can enhance their response ability.
  • Bodily intelligence – Sky suggests that leaders will need a greater connection to their bodies in the digital era.  Bodily intelligence, also termed kinaesthetic intelligence, will enable leaders to sense bodily when things are not right and to take constructive action.  Somatic meditation will assist leaders to enhance their bodily intelligence and to develop the leader’s capacity to trust their body’s intuition (“gut feeling”).
  • Being present – as we have reiterated in this blog, the capacity to be present is an essential skill of leadership, no matter what the era.  However, the digital era places greater demands on leaders to be genuinely present to others when interacting.  The challenge to being present in a digital era characterised by incessant “noise” and disruptive communication, is potentially overwhelming.  Mindfulness builds the capacity to shut our the noise and to fully focus on the person and task at hand.

There are many demands on leaders in the digital age, but as we grow in mindfulness we can bring calmness and equanimity to any situation, build trust and connectedness, focus on improving ourselves through reflection, more readily access our bodily intelligence and become more fully present in our daily interactions.

 

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

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Bringing Mindfulness to Your Daily Life

Mindfulness is developed through meditation which can take many forms.  When you become adept at meditation, you can access mindfulness at any time of the day in the midst of undertaking any form of daily activity – walking, eating, talking, or driving.

You can develop the art of bringing mindful awareness to anything you do so that you can learn to be more fully in the present moment.   Mindfulness stops you from becoming lost either in the past or the future.

If you can access mindful awareness during your daily life, it can be a place of ease, wellbeing and peace – undisturbed by the waves of life’s vicissitudes.  Mindfulness is a lost art but with meditation practice it becomes more accessible, even easy.  However, the difficulty lies in remembering to access mindful awareness when you are caught up with your daily activity.

Tara Brach, in a meditation podcast, introduces a process called S.T.O.P. to increase your capacity to remember to engage mindfully in whatever you are doing.  This process can be undertaken in a short or very brief form or in a longer, more expanded way.

The S.T.O.P. practice

This practice can be undertaken at any time, particularly when you find yourself agitated or anxious.  The basic practice involves:

  • Stop – pause what you are doing or about to do
  • Take a breath – breathe in deeply and let out the tension with your out-breath
  • Observe – notice what is going on for you emotionally and physically (e.g. anger, tightness in the chest)
  • Proceed – respond with greater awareness and self-management.

This is a practice that can be undertaken at any time during the day in the midst of any activity.  You can stop yourself from your automatic fight or flight response and be more conscious of what is going on for you while also controlling your response.  With the S.T.O.P. practice you can gain more appropriate responsiveness to your daily life and progressively build your response ability.

Tara demonstrates both the short version and long form in her meditation podcast where she introduces the S.T.O.P. practice.  She states that most people seem to find the short version extremely helpful – with some people even using the practice just before a potentially stressful meeting.   Tara suggests that the practice enables you to “intercept reactivity” and to respond with mindful awareness.

As we grow in mindfulness through meditation and practices such as S.T.O.P., we can more readily access self-awareness and self-management.  We can learn to observe what is going on for us so that we do not react compulsively, but with a mindful awareness that enables us to more readily experience equanimity.

 

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

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How Does Mindfulness Impact Our Behaviour?

Research on mindfulness suggests that through meditation practice we become more connected with ourselves and more in control of our thoughts, emotions and resulting behaviour.  In particular, mindfulness improves the frequency and quality of our paying attention in the present.

Research by scientists on the outcomes of mindfulness point to the development of compassion, reduced sense of isolation, increased resilience and ability to handle stress – all of which impact our behaviour.

Exploring how mindfulness impacts our behaviour

We have to ask ourselves how mindfulness practice changes our own behaviour.  Do we stop ourselves from writing that cutting email when we become angry at an email we received?  Do we immediately retaliate with counter accusations when criticised by someone else?  To what extent has our awareness and understanding of another’s pain increased our empathy and become reflected in compassionate behaviour?

One of the challenges we face in translating mindfulness practice into changed behaviour is that our habituated behaviour is very difficult to change.  Even as we develop mindfulness through reflection and meditation, we will still have to deal with negative thoughts and emotions that arise spontaneously despite our best intentions.  However, our capacity to deal with these challenges should develop so that our response ability increases and we can overcome our habit of responding inappropriately to words or actions that trigger us.

If we do feel agitated, we can have the presence of mind to stop and take a breath, observe what is happening inside ourselves and use the gap between the stimulus (the trigger) and our response to manage our behaviour better.

We can begin to see that we are moving towards more kindness in our interactions with others – it could be that we notice people more, stop and talk to people who seem lonely or depressed, demonstrate more thoughtfulness towards others we encounter in daily life.

A meditation to explore the impact of mindfulness on our behaviour

We can explore for ourselves what impact our meditation practice is having on our behaviour by way of checking our progress towards achieving the equanimity of mindfulness.  We can review how often we have used mindfulness as a form of self-intervention to prevent us from saying or doing something that we considered inappropriate.

Tara Brach asks some penetrating questions about the ways in which mindfulness has positively impacted our behaviour.  In the related meditation podcast, Tara encourages us to let go of the past and attend fully to the present moment.  This meditation is particularly useful if you have reviewed your behaviour and found that you did not act mindfully.  It is a calming meditation that is strongly situated in the present moment and in what you are experiencing within and aware of in your immediate surroundings.

As we grow in mindfulness through reflection and meditation, we can begin to see clearly observable changes in our behaviour particularly in moments of stress or when our negative emotions are triggered.  We begin to notice our capacity to control our thoughts and emotions and increase our response ability – to respond in more appropriate ways that build relationships rather than damage them.

 

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

Image source: courtesy of Pexels on Pixabay

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