tai Chi – Page 3 – Grow Mindfulness

Discipline Creates Freedom and Success

Koya Webb, in her recent presentation at the You Can Heal Your Life Summit, spoke passionately about how discipline creates freedom and success. She made the point that discipline underpinned her success as a college track star and more recently as a celebrated holistic health healer and yoga instructor. Koya sustained two serious injuries that shattered her dream of becoming an Olympic track and field competitor. It was a breathing meditation incorporated in yoga practice that enabled her to recover from the dark hole of depression after her injury and go on to establish a highly successful career as a globally recognised yoga teacher. Koya has recently published her book, Let Your Fears Make You Fierce.

Koya maintained that discipline incorporating mindfulness practices leads to freedom because it releases you from negative self-talk and fear that depletes your energy and power and enables you to create the life you want and to make a difference in the world. She recommends a daily routine incorporating mindfulness practices in the morning and at lunch time. Koya suggests starting your morning practice before you become lost in, and stressed by, your email, text messages or your news channel. I have found this approach essential to sustain my daily practice of researching and writing this blog. Koya’s suggestion concerning a lunch-time daily practice is designed to break down the accumulated stress of the morning.

A daily routine of mindfulness practices

Koya described her daily routine that incorporated several mindfulness practices. Her recommendation is to develop your own rituals to create a daily routine that suits your preferences but engages your body and mind to reinforce your mind-body connection and tap into your life force. Some of the elements that make up Koya’s routine are as follows:

Breathing meditation – Koya begins each day with several breathing meditations, some involving slow, deep breathing, while others require quick, sharp exhalations. These breathing exercises clear away fear and anxiety if you envision the outbreath releasing you from their hold. The in-breath is envisaged as drawing in energy and power.
Movement – yoga is Koya’s preferred choice of movement; other people may prefer Tai Chi or similar meditation-in-motion practice. Her YouTube© channel provides videos offering training in several yoga poses for different levels of practitioners, along with inspirational videos on holistic health practices.
Connect to nature – there are numerous ways to connect to nature and enjoy its energising and healing benefits. For example, you can be mindful of the breeze, cloud formations, the movement of birds and butterflies and the sight of rivers, oceans or mountains.
Visualisation – the focus here is to visualise a positive, ideal future to replace negative perceptions about the past or present or a fearful future.
Writing a gratitude journal – gratitude has numerous healing benefits and serves to replace fear with hope, envy with appreciation and apathy with energy. It also blocks out negative self-evaluations and diminishing judgments about self-worth. Writing itself reinforces and deepens insight, leading to growth and development.

Koya maintains that the discipline of a daily routine incorporating mindfulness practices enables you to set up your day so that it works for you, not against you. She argues that if you establish a daily ritual for your mindfulness practice you will “put yourself in a higher state of vibration”, your energy will flow more fully, freed from the blockages of fear and anxiety.

Reflection

The discipline of daily practice is difficult, but the rewards are great. It requires forgoing some things and making space in our lives to enrich it in a holistic way. As we grow in mindfulness through these diverse mindfulness practices and the discipline of a daily ritual, we can restore our energy and motivation and experience freedom and success.

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

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

How to Maintain Mental and Emotional Balance When Physically Isolated

Previously I have spoken about mindfulness practices as a way to handle the mental and emotional challenges inherent in the current Coronavirus and the imposition of social isolation and social distancing. What I have covered there is a list of discrete practices that can help us to manage the overwhelm associated with these times of uncertainty and anxiety. Arjuna Ardagh, author of Radical Brilliance: How and Why People Have Original Life Changing Ideas, offers a more holistic approach that recognises the mind-body connection. His tips on maintaining emotional and mental wellness are mutually reinforcing and place the body as central to emotional and mental stability in our current environment.

A holistic approach to mental and emotional wellbeing

Arjuna highlighted some of the unproductive and potentially aggravating practices that people are engaging in to release tension and stress at this time, e.g. spending many hours on social media and indulging in the blame game and conspiracy thinking or turning to alcohol or drugs to numb the mind and distract from the fear and anxiety that people are feeling. He suggests that this current pandemic challenge provides us with an unprecedented opportunity to develop self-intimacy and learn to change our mental and emotional state through holistic practices.

In his short tips video (17 minutes), Arjuna proposes four integrated approaches or types of practices that are designed to strengthen the mind-body connection while releasing negative energy and building positivity:

Removing physical blockages – this entails elements such as stretching and moving emotion though your body. Arjuna suggests that you identify and practice a physical expression of the emotion that you are feeling, e.g. fear may be experienced bodily as a curled-up posture and then released through stretching to one’s full height. Frustration, on the other hand, might be expressed by an angry, explosive gesture and a prolonged cry of anguish such as “Aargh”. This bodily approach releases inhibiting emotions locked away in your body and opens the way for developing a “positive disposition”.
Relax into awareness – this can take many forms such as somatic meditation, the use of singing bowls as described in a MARC podcast, exploring natural awareness (opening to the infinite reality that is accessible through our senses), or deep listening to classical music, singing of mantra meditations or “sacred acoustics”. Arjuna maintains that all that is really required here is to be “naturally curious” about the sensations that you are experiencing in the present moment (including awareness of the fact that YOU are doing the experiencing).
Enter the flow – this approach involves engaging the flow of energy through your body. There are a range of Eastern practices that can help you achieve this but one of the best and well-researched practices is Tai Chi. Arjuna asserts that if you can engage in the process of flow (even through dancing to music), you not only release energy throughout your body but also emotion – you can experience the joy and ease of wellbeing.
Use thought creatively – Arjuna suggests that after you have removed blockages, experienced deep awareness and engaged your energy flow, you are well placed to engage your uncluttered mind. So, instead of marinating in negative thoughts that generate complex and harmful emotions, you can begin to write creatively in a journal or blog or create a video podcast that reflects your positive, energetic flow.

Arjuna maintains that if you practice each of these approaches each day, however briefly and in whatever form you choose, you can release the hold of your complex emotions and develop emotional and mental wellness.

Reflection

Arjuna’s approach involves a progressive release of creative energy, moving from clearing blockages to engaging the senses in awareness and tapping into the energy flow of the body. The outcome is creative expression and resolution of perceived, impenetrable challenges. His approach is deeply embedded in the mind-body connection and employs integrated approaches that open up a wealth of possibilities. As we grow in mindfulness through adopting these holistic practices, we can more readily access our creativity, build resilience, manage our confounding thoughts and emotions and experience the peace and ease of wellness.

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

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Working from Home and Staying Mentally Healthy

Many people have been thrust into the situation of working from home because of the Coronavirus and related Government restrictions on movement and contact. As a result, numerous people are ill-prepared for the challenges and opportunities involved. However, there is plenty of advice available through blog posts, videos and podcasts to help us acquire the necessary information to work effectively from home. There are also specific suggestions for particular groups of people, e.g. teachers working from home and working from home with kids. Many of these sources of information stress the need to stay mentally healthy as well as look after your physical welfare. Here are some strategies to achieve both effectiveness and sound mental health.

Strategies for working from home healthily for mind and body

The pattern you create needs to meet your personal preferences (e.g. a morning person vs. night person), your lifestyle, family situation and location. Here are some suggestions that may help you to make choices that are relevant to your needs and those around you:

Negotiate arrangements – this entails reaching at least a tentative agreement at the outset with other affected parties such as your boss, you partner and your colleagues – having some clear understandings and groundrules at the outset can pave the way for a relatively smooth transition to working from home and avoiding unnecessary conflict at a time when everyone is feeling stressed. If you have a partner living at home with you, it pays to negotiate arrangements about working space, quiet time, coffee buying or making and eating arrangements (e.g. getting your own breakfast and lunch but sharing dinner preparation and eating). It is often the little things that can bring daily angst if they are not sorted out early. If you have had an extended marriage or living together arrangement, groundrules get established unconsciously and it pays to explore how these might change with one or both of you working from home.
Establish a routine: this gives you a sense of agency, the feeling that some aspects of your life are under control when everything else is changing constantly and creating uncertainty and anxiety. It is strongly suggested by many authors that you maintain your daily routine of getting ready for work (e.g. showering, getting dressed well, and beginning work at a set time). I think some flexibility here can be healthy without jeopardising your ability to work effectively and not waste time. You might, for example, wear more comfortable clothes, introduce a morning exercise routine (to take advantage of the time saved in not having to travel to work), occasionally sleep in when you feel tired from the extra stress created by the Coronavirus) and take time for conscious reflection (e.g. writing a journal about what you are experiencing and how you are responding). Sleep is particularly important at this time to enable your body and mind to recuperate from the stresses that you will be experiencing.
Develop an exercise program: physical exercise reduces stress and builds positive mental health. It is wonderful to see so many people making the most of their additional time at home to walk, run or ride in the open (particularly along the bayside where I live). Yoga and Tai Chi, offer physical, mental and emotional benefits in these times of stress and anxiety. Getting some fresh air is important – there can be a tendency with social isolation and safe distancing to become stuck in your home and not take in the benefits of time spent mindfully in nature. Activity is a great antidote to anxiety and depression.
Don’t sweat the news: in times of uncertainty, there is a strong tendency to become obsessive about news reports (via newspapers, emails, social media or podcasts). This not only dissipates your focus but also exacerbates difficult feelings of anxiety, depression and loneliness. Obviously, some information is important to know (e.g. available relief packages for individuals or businesses and Government advice/directives/legislation relevant to the Coronavirus). Experts in the area of mental health suggest that establishing a set time or times during the day for catching up on the news can be a useful way to proceed (do you really have to be the first to know?). It also pays to take note of the positive news, e.g. the many random acts of kindness that are occurring everywhere in the world as people struggle to cope with the present crisis.
Stay connected: with your work colleagues and boss – establish a routine for checking-in (preferably daily) as well as strategies to effectively employ electronic communication for planning, sharing and product/service development. There is a need here to maintain the balance between work and task – not oversharing social information but not being overly focused on work alone. Some work-from-home groups institute a set time each week to share recipes, a virtual lunch experience or happy hour, a sing-along or coping strategies.
Undertake special projects: there are often work-related, home-based projects that have been put off because of lack of time or prioritising. These projects can improve your work-from-home situation and enhance your productivity. They could involve, for instance, clearing up the clutter in your “office”, strengthening the security of your computer system, improving recycling in the home (including disposal of sensitive work information) or establishing a home-based coffee-making machine or a filtered water system such as the Zanzen Alkaline Water System.

Elizabeth Gilbert, author of Big Magic: Creative Living Beyond Fear, recently participated in a Ted Connects© interview and provided deep insight and very sound advice about dealing with the overwhelm of the current Coronavirus crisis. She advices strongly against substituting the busyness of the workplace environment with a new form of busyness in the working from home environment. Elizabeth argues that we spend so much time running away from ourselves, not fronting up to ourselves including our fear and anxiety. She argues that the present situation of enforced or voluntary working from home creates a wonderful opportunity for developing self-awareness and self-regulation through meditation, mindfulness practices and reflection. Often our greatest, unconscious fear is being-alone-with-our-self. We seek distractions and fill up our time with multiple tasks only to find that we have no time to truly find ourselves.

Reflection

The current working from home situation that many of us face has inherent challenges and opportunities compounded by the requirements around social distancing, safe distancing and avoidance of unnecessary travel (local and international). Clarifying working arrangements, establishing a routine, developing an exercise program, avoiding obsessing over the news, staying connected and undertaking special projects that enhance a sense of control over your environment, are all important for a healthy mind and body.

However, the real challenge and opportunity lies in developing self-awareness and self-management through meditation, mindfulness practices and reflection. As we grow in mindfulness, we enhance our focus (at a time of intensified distraction), our resilience (at a time of extreme mental and emotional stress), our creativity (when we appear lost for personal and community solutions) and our compassion (when so many people worldwide are suffering and grieving). In all of this turmoil and uncertainty, there lies the opportunity to truly find ourselves.

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

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Self-Praise for Health and Wellness and to Make a Difference

In a recent email newsletter, Leo Babauta reminded us of the need to “train your mind with praise”. So often we beat up on ourselves for falling short, for failure to perform to expectations (ours and others) or for an oversight or omission. Our negative self-stories take over and cause us to procrastinate and avoid pursuing what is really meaningful in our life. Leo argues that “shame is a bad teacher” – praise for our self serves to reinforce positive thoughts, emotions and behaviour and leads to good outcomes for others. Leo readily shared how he uses self-praise to strengthen the good habits in his life. Elsewhere he freely shared what enabled him to change his life when he was in a bad place.

Christine Wesson reminds us that the benefits of self-praise include growth of self-confidence. She highlights the fact that what we focus on develops and grows (whether positive or negative) and that, if we appreciate ourselves, others take their cue from our demeanour and appreciate us as well.

What can you praise yourself for today?

You can praise yourself for the numerous positive, small things you do in your day such as:

Stopping what you were doing and attentively listening to your child or partner
Being fully present when you give your partner a “good morning” kiss
Writing that piece for your blog or newsletter or service provider
Reading something about an act of kindness
Expressing genuine appreciation to someone – your partner, child, waiter/waitress, taxi driver
Responding promptly to an enquiry from a friend, relative, client or customer
Genuinely sharing your feelings with someone close to you
Making time to be with a friend
Offering to give someone a lift
Letting someone into the traffic line who was obviously at a disadvantage
Making good use of waiting time to focus on awareness (and not your phone)
Stopping to appreciate the beauty of nature – the ocean, sunset, sunrise, trees, flowers or birds
Helping someone in need
Expressing loving kindness towards someone or a group in your meditation
Taking time to exercise – Tai Chi, walking, gym work, playing tennis, going for a run
Resisting the temptation to do something else while taking a phone call – being fully present to the speaker.

Really, the list is endless – there is so much that you do during any one day that is praiseworthy – that makes life better for yourself or someone else. You do not have to realise major accomplishments to make a difference in the world – it is the small things that add up to significant positive outcomes for yourself (and your capacity to be kind to others), your mood (which is contagious), your interactions with others and your close relationships.

Just as it is important to give ourselves praise, it is also vital to provide positive feedback to others in the form of genuine appreciation that is timely and specific – you can make their day with a simple act of praise.

Reflection

It seems to be anti-cultural to praise ourselves – it is a lot easier to be “down on our self”. Self-praise builds self-confidence and helps to reinforce our positive thinking and behaviour. It serves to push aside our negative self-stories. As we grow in mindfulness, we can learn to appreciate and praise what we do that is healthy for our self and makes a difference (however small) in the lives of people we interact with. It does not take a lot of time to praise our self, but the effect is cumulative and flows over to all the arenas of our life (whether home, work or sports activity).

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

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Improving Your Tennis Performance through Tai Chi

Dr. Peter Wayne, Tai Chi researcher and long-time practitioner, contends that the principles of Tai Chi have a strong synergy with the physical and mental demands of many sports. In his book, The Harvard Medical School Guide to Tai Chi, he supports this contention with examples and scientific research. In the book, he strongly suggests that sportspeople adopt Tai Chi as a form of cross-training, especially people engaged in the sports of tennis, golf or skiing where the positive impact on performance is more direct. Throughout the book, he provides specific Tai Chi related exercises for each of these three sports.

How Tai Chi practice improves tennis performance

Peter’s research led him to identify the eight active ingredients of Tai Chi which are the primary focus of his abovementioned book. He was able to explain the power of Tai Chi to strengthen the mind-body connection – a key ingredient for effective performance in any sport. Peter highlighted this connection in relation to tennis by drawing on Timothy Gallwey’s work in relation to the inner game of tennis which I discussed previously. In particular, Peter focused on Timothy’s emphasis on self-observation, mental and bodily awareness and the need to be non-judgmental when making mistakes in tennis.

Peter also focused on the specific active ingredients of Tai Chi that had a profound positive impact on tennis performance:

Awareness (including focused-attention and mindfulness) – Tai Chi builds bodily awareness (positioning and movement), strengthens the capacity to focus (on the ball and the opposition), and develops the ability to be fully in the present moment.
Intention (includes expectation and belief) – associated with this is the power of visualization, an important ingredient in improving and sustaining sports performance. Tai Chi training draws strongly on metaphor and imagery in relation to movement, drawing on images from nature such as the movement of clouds and the wings of a bird. In his book, Peter draws heavily on the research into “motor imagery” and its positive effects on performance. The focused attention and groundedness involved in Tai Chi help to reinforce self-belief and shut out the negative self-stories that can impact expectations e.g. “I’m going to lose this tennis set” or “I’m going to do a double fault” or “I can’t possibly handle his serve”.
Grounded Movement – Peter explains that the principles of Tai Chi state that “all movement is started in the feet, steered by the waist, and administered by the hands” and this is reflected in the practice of Tai Chi. This process of movement is built into tennis strokes such as the forehand and backhand and incorporated in basic tennis training [Early in my tennis playing experience, I would coach very young children in tennis basic steps and the coaching followed this pattern]. Peter provides a basic training exercise in his book that he calls Tai Chi Tennis which mirrors this grounded movement.
Balance (both physical and emotional) – Tai Chi involves considerable weight transfer from one leg to the other, from forward to backward. Weight transfer and the related capacity to maintain balance are essential components of tennis shots, especially volleys and tennis smashes. Emotional balance is linked to the inner game of tennis mentioned above, including the capacity to manage mistakes and deal with setbacks.

Reflection

Peter’s research and practice reinforces the power of Tai Chi to improve tennis performance. His committed, professional approach to Tai Chi over many years is highly inspirational as is his book that draws all this together in terms of “active ingredients”. As we grow in mindfulness through the practice of Tai Chi and meditation, we can increase our bodily awareness, emotional and physical balance and draw heavily on the power of mindfulness to strengthen focused attention and intention. The real benefits will come with regular practice.

This writing and reflection strengthen my motivation to increase my practice of Tai Chi and other mindfulness practices that will, in turn, improve my tennis performance and increase my capacity to be-in-the-moment and experience all the positivity that this entails.

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

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Deepening the Mind-Body Connection through Tai Chi

In the very early stages of this blog I discussed Tai Chi as a pathway to mindfulness. I also highlighted the challenges I experienced in maintaining daily practice of Tai Chi along with meditation and writing this blog, when I still had a range of professional and personal commitments to fulfill on a regular basis. I concluded then that keeping the benefits of Tai Chi at the forefront of my mind, aligning my Tai Chi practice with the timing of my highest energy levels (I’m a morning person) and continuously reading and writing about Tai Chi would build my motivation for daily practice.

In 2018, I explored the benefits of Tai Chi for the mind-body connection based mainly on research that had been conducted at various centres of research at UCLA such as those focused on psychoneuroimmunology and East-West Medicine. This current post highlights the work of Dr. Peter Wayne who is associated with the Harvard Medical School.

Peter Wayne, who has spent decades practising, studying and researching Tai Chi, stresses the power of Tai Chi to deepen the mind-body connection. Peter is the Research Director for the Osher Center for Integrative Medicine and the founder of The Tree of Life Tai Chi Center.

The eight active ingredients of Tai Chi

In 2013, Peter published a book, The Harvard Medical School Guide to Tai Chi, summarizing the research around Tai Chi and highlighting what he calls the “eight active ingredients of Tai Chi” which he had developed through his own research and the teaching of Tai Chi Masters. These ingredients focus on the “biological mechanisms” that contribute to the wide-ranging benefits of Tai Chi including those related to cognition, breathing and neuromuscular control. Peter points out that this focus on active ingredients helps him in multiple ways – in shaping a curriculum for teaching Tai Chi, in communicating with members of the medical profession and in establishing clinical trials.

In an interview with Dan Kleiman about his research and teaching, Peter explained that his early study of evolutionary biology and ecological modelling helped him to develop a systems perspective that is holistic in orientation and strongly akin to Chinese Medicine. His orientation to integrative medicine and his mind-body perspective on Tai Chi flow from this early academic training and related research experience. In a technical presentation Neuroscience in the Body: Perspectives at the Periphery, Peter highlights the downside of having multiple medical specialisations that contribute to “reductionist thinking” and blind us to the whole-body benefits of interventions such as Tai Chi.

The eight active ingredients of Tai Chi identified in his book highlight his integrative, systems perspective:

Mindfulness
Intention
Structural integration
Relaxation (of the mind and body)
Strengthening and building flexibility
Freer breathing
Social interaction and community (if done in a group)
Embodied philosophy and ritual.

Deepening the mind-body connection through Tai Chi

Peter explained in his interview with Dan Kleiman that the integrative nature of Tai Chi and its capacity to deepen the mind-body connection is demonstrated in the focus on mindful breathing (which is common to all martial arts). He pointed out that mindful breathing requires improved posture; positively impacts your nervous system, cardiovascular system and mood; and stills what Seth Godin calls the “Lizard Brain” through enhancing the power of focus. In Peter’s view, an ecological perspective on health recognises that all these processes of body and mind are intertwined and mutually interdependent.

In his neuroscience presentation mentioned above, Peter described Tai Chi as a “multi-component mind-body exercise”. He stressed the interaction of mind-body through Tai Chi by stating that it “integrates slow intentional movement with breathing and multiple cognitive skills”. The cognitive skills he refers to include body awareness, focus and visioning using imagery.

He illustrated the benefits of the mind-body connection involved in Tai Chi by mentioning several research studies that show two key outcomes (1) the primary risk factor in falls of people over 65 is “fear of falling” and (2) Tai Chi has been shown to reduce the fear of falling by 35%. Tai Chi achieves this result not only by strengthening muscles and improving coordination and sensation (especially in the feet), but also by reducing falling anxiety, increasing exercise self-efficacy and improving the “executive function” of the brain. Peter suggests that Tai Chi is a “gateway exercise” – increasing people’s confidence to try other things that lead to overall wellbeing.

Reflection

Research into the impacts of Tai Chi reinforce its power to improve our mind and body and the mind-body connection that is so critical for daily functioning, quality of life and longevity. I have already identified the personal benefits that motivate me to practise Tai Chi. However, Peter’s research and presentation has increased my desire to improve the frequency of my Tai Chi practice.

As we grow in mindfulness through meditation, research and reflection, we gain a better understanding of the mind-body connection, the impacts of our thinking and self-stories on our intentions and the blockages that impede putting our resolutions into effect, particularly at this time of the year (with the start of 2020). I can look forward to improved Tai Chi practice and the multiple personal benefits that can accrue (not the least of these being to improve my tennis game!).

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

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

How to 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:

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.
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.
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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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 (5^th 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.

How to Overcome Negative Self-Talk through Kindness to Yourself

Leo Babauta, creator of Zen Habits, recently wrote a comprehensive blog post on the importance of self-kindness to achieve your potential. In his post, How to Be Kind to Yourself & Still Get Stuff Done, emphasised the disabling effects of negative self-talk, the potentiality in releasing yourself from a focus on your deficiencies, defects and mistakes and the power of self-kindness to achieve this release. Leo is a leading expert on the formation and maintenance of healthy and productive habits, the author of Zen Habits: Handbook for Life and the developer of the Fearless Training Program.

How negative self-talk disables you

Your brain has an inherent negative bias, so it is so easy to constantly focus on what you have not done well, your defects and deficiencies and your mistakes. This negative self-talk can lead to depression (regret over the past) and anxiety (about possible future mistakes). It also engenders fear of failure and prevents you from achieving what you can achieve. It serves as an anchor holding you in place and preventing you from moving forward. Negative self-stories, if entertained, can lead to a disabling spiral.

You might find yourself saying things like:

Why did I do that?
What a stupid thing to do!
When will I ever learn?
Why can’t I be like other people, efficient and competent?
If only I could think before I leap!
Why do I make so many mistakes? – no one else does!
If only I was more careful, more useful, more thoughtful or more attentive!

…and so, your self-talk can go on and on, disabling yourself in the process.

Overcoming negative self-talk through self-kindness

Leo suggests that being kind to yourself is a way to negate the disabling effects of negative self-talk that focuses on your blemishes, mistakes or incompetence. He proposes several ways to practise self-kindness:

Give yourself compassion – instead of beating up on yourself when you get things wrong, have some compassion, positive feelings toward yourself whereby you wish yourself success, peace and contentment.
Focus on your good intentions – you may have stuffed up by being impatient in the moment, by a rash or harmful statement or by making a poor decision, but you can still recognise in yourself your good intentions, the effort you put in and the learning that resulted.
Be grateful for what you have – rather than focus on your defects or deficiencies. Gratitude is the door to equanimity and peace. You can focus on the very things you take for granted – being able to walk or run, gather information and make decisions, listen and understand, breathe and experience the world through your senses, be alive and capable, form friendships and positive relationships. You can heighten your experience of the world by paying attention to each of your senses such as smelling the flowers, noticing the birds, hearing sounds, touching the texture of leaves, tasting something pleasant in a mindful way.

I found that when I was playing competitive tennis, that what worked for me was to ignore my mistakes and visually capture shots that I played particularly well – ones that achieved what I set out to achieve. I now have a videotape stored in my mind that I can play back to myself highlighting my best forehands, backhands, smashes and volleys. You can do this for any small achievement or accomplishment. The secret here is that this self-affirmation builds self-efficacy – your belief in your capacity to do a specific task to a high level.

These strategies and ways to be kind to yourself are enabling, rather than disabling. They provide you with the confidence to move forward and realise your potential. They stop you from holding yourself back and procrastinating out of fear that you will make a mistake, make a mess of things or stuff up completely.

Ways to achieve what you set out to accomplish

Leo maintains that being kind to yourself enables you to achieve creative things for yourself and the good of others. He proposes several ways to build on the potentiality of kindness to yourself:

Do positive things: these are what is good for yourself and enable you to be good towards others. They can include things like yoga, meditation, mindful walking, taking time to reflect, Tai Chi, spending time in nature, savouring the development of your children, eating well and mindfully.
Avoid negative things – stop doing things that harm yourself or others. Acknowledge the things that you do that are harming yourself or others. Recognise the negative effects of these harmful words and actions – be conscious of their effects on your body, your mind, your relationships and your contentment. Resolve to avoid these words and actions out of self-love and love for others.
Go beyond yourself – extend your loving kindness to others through meditation and compassionate action designed to address their needs whether that is a need for support, comfort or to redress a wrong they have suffered. Here Leo asks the penetrating question, “Can you see their concerns, feel their pain and struggle, and become bigger than your self-concern and serve them as well?” He argues that going beyond yourself is incredibly powerful because it creates meaning for yourself, stimulates your drive to turn intention into action and brings its own rewards in the form of happiness and contentment – extending kindness to others is being kind to yourself.

Reflection

There are so many ways that we can be kind to our self and build our capacity and confidence to do things for our self as well as others. As we grow in mindfulness, we can become more aware of the negative self-stories that hold us back, be more open and able to be kind to our self, be grateful for all that we have and find creative ways to help others in need. We can overcome fear and procrastination by actively building on the potential of self-kindness. As Leo suggests, self-kindness enables us to get stuff done that we ought to do for our self and others.

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Image by rawpixel 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.

Bringing Mindfulness to Your Motivations and Intentions

Diana Winston recently offered a meditation on the topic of mindfulness and intentions. Diana is Director of Mindfulness Education at MARC, UCLA and the meditation was part of the weekly meditation podcasts offered by the Center. The podcasts are accessible from the MARC website or via the UCLA Mindful App.

Diana explained that an integral part of mindfulness is curiosity about our self, what we do and why we do it. Many times, our intentions are not conscious – our thoughts and behaviour are often the result of habituated patterns. We might sometimes do things because we think it is the “right thing to do” or because “others are doing it”. As Diana points out, our motivations and intentions are often very complex, mixed in nature and not easily untangled. She offers a guided meditation to unpack these motivations and, in particular, to explore the question, “Why do we meditate?” If we are clear about the benefits that accrue for meditation practice, we are more likely to sustain the habit of meditating. I find, for example, that clarity about my motivations is a key strategy for enabling me to sustain my practice of Tai Chi and writing this blog.

Meditation on intentions

Diana provides a meditation on intentions that has four key phases:

Body scan – you begin by undertaking a comprehensive body scan, starting with the sensation of your feet on the floor and moving through your whole body. I find that a body scan is easier to do if you are following the instruction of another person rather than if you try to do it under “your own steam”.
Exploring why you meditate – what is it that keeps you going with meditation? What are the benefits that you experience? The clearer you can be about the personal benefits for you – the intentions that shape your habit – the more likely you are to sustain the practice through difficult times or when you are time-poor.
Grounding through your anchor – revisiting your personal anchor can help you to maintain your focus when negative thoughts or other distractions take your attention. Your anchor can be your breath, focusing on sounds in the room (such as room tone), or getting in touch with a sensation in your body, e.g. the tingling when your fingers touch (my favourite).
Exploring why you do other activities – now you shift your attention to something else in your life to focus on your intention in doing that activity. You can focus on a major activity that you regularly undertake and ask the fundamental question, “What am I doing this for?” Alternatively, you can focus on a less significant activity that you want to gain some clarity about – it might be a commitment or task that you no longer want to undertake but continue to do so. Diana cautions not to let yourself become frazzled if you cannot immediately find a focus for this phase of the meditation – you can always revisit the meditation at another time. She also suggests that a few deep breaths taken during this part of the exercise can be helpful for finding and sustaining your focus.

Motivation for meditation

When I undertook this meditation, I was pleased that I was able to clarify and strengthen my motivation for persisting with regular meditation practice. I was able to identify the following intentions behind my practice (you may have very different intentions based on your own life experience):

Achieving calm – this is a key aspect of my intentions in meditation practice. I find that calmness enables me to deal with the stresses of life and the inevitable traumas that I experience. At the end of a recent workshop that I was co-facilitating, a participant came up to me and thanked me for my “calmness and creating a calming atmosphere”.
Developing creativity – meditating releases my capacity to be creative in my writing and in designing and facilitating workshops for managers and leaders.
Dealing with difficult emotions – there are several meditations that focus specifically on difficult emotions such as resentment or anger. These meditations help me to temper the emotion and contribute to restoring my equilibrium.
Reducing reactivity – there are so many things in life that can trigger a reaction, e.g. traffic jams, and I can become less reactive through my meditation practice (especially targeted mediations such as “You are traffic too” and “When you are waiting, have awareness as your default, not your phone”). Now in traffic delays, I am able to revert to my anchor, fingers touching, to remain calm and increase my awareness.
Improving relationships – meditation helps me to be more conscious of my thoughts and emotions in any interaction and assists me to be sufficiently present to actively listen to others I interact with, especially in close relationships (even if I don’t achieve this very well in a particular interaction, my awareness and reflection help me to resolve to do better the next time). Awareness of my own thoughts and emotions improves my capacity to understand the dynamics occurring in my training groups.
Health and healing – meditations focused on nature support my emotional stability and contribute to my overall wellness.

Reflection

As we grow in mindfulness through meditation and reflection, we can develop greater clarity about the intentions behind our meditation practice and other significant activities in our life, sustain our motivation and enjoy the benefits that accrue both to ourselves and others we interact with. We can begin to more fully realise the benefits of increasing inner and outer awareness. Meditation focused on our motivations and intentions can help us to make explicit the implicit motivation behind our actions and, in the process, to strengthen our motivation.

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Image by Alexas_Fotos 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.