Mindfulness
Interrupting the automatic pilot so you can creatively respond instead of impulsively reactWhy Mindfulness matters
The modern world is optimised to hijack attention. Modern workplaces pressure us to multi-task and context-switch constantly. It's no surprise then, that people increasingly feel like they're living in loops of distraction and reaction. The result is frazzled minds, patchy productivity, impulsivity, and burnout.
Unless we make a conscious choice to take back control over our awareness, the algorithms and notifications will win.
Two-thousand years ago, Aristotle made the point "We are what we repeatedly do". Modern neuroscience backs up his claim, neurons that fire together, wire together. The fact is, failing to make the effort to strengthen our attention in this distracting environment means we are allowing our minds to be trained for distraction and the exhaustion it brings.
Embedding a mindfulness practice into your work and life is the single most practical way for you to break this loop. It gives you the ability to get off autopilot, see what's really going on within yourself and others, and choose how you want to engage in the world.
Leaders who can achieve this, think more strategically and creatively, communicate more clearly, and make better quality decisions under pressure.
“
Meditation, more than anything in my life, was the biggest ingredient of whatever success I’ve had.”
”
— Ray Dalio, founder of Bridgewater Associates
Why Mindfulness matters
At its most basic, mindfulness is the deliberate training of attention. It is the skill of noticing what your body and mind are doing in real time, so you can direct it rather than be driven by it.
Fundamentally, mindfulness has three parts:
- Attention control
- Awareness of internal experience
- Self-regulation
Mindfulness is not relaxation rebadged. It is not a religion. It is a practice that enhances functioning of the body, brain, and mind to work more effectively together. Think of it as psychological hygiene.
Overtime, you'll likely find yourself in states of 'flow' more often. Calmer, clear-headed, fully present and engaged in the work at hand.
Most importantly, regularity is more important that duration or intensity. 10 minutes a day, is better than 1 hour once a week.
How to do it
There are countless methods for meditation. Here are three that are easy to implement anytime, anywhere.
Start with one practice. Do it every day. The reward of small, consistent effort compounds over time.
A. Mindfulness of breathing
- Sit comfortably.
- Breath in slowly till your lungs are full. Then release, slowly and completely. Then repeat.
- Notice one place in your body where you feel the movement of breath.
- Stay with that sensation.
- When the mind wanders, don't judge it, just notice it. If it helps, a use small mental prompt like "Now", "Just this", "Breathe". Then gently redirect your focus back to the breath.
- Repeat for 8 to 10 minutes.
B. Stop the wondering mind
Use this whenever you feel rushed or scattered.
S.T.O.P
-
Stop (S):
What: Interrupt your thoughts with the command “stop!” and pause whatever you’re doing.
How: Take a brief pause, bringing your attention to the present moment. -
Take a Breath (T):
What: Breathe in gently and slowly through your nose, expanding your belly as you do.
How: Exhale slowly through pursed lips. Focus on the sensation of your breath. -
Observe (O):
What: Become the observer of your thoughts, emotions, and physical sensations.
How: Notice what thoughts arise, what emotions you’re feeling, and how your body responds. -
Proceed Mindfully (P):
What: Consider how you’d like to respond to the situation.
How: Choose a small, helpful action. Narrow your focus and take it one step at a time.
C. RAIN
A simple way to work with difficult thoughts or emotions. (developed by clinical psychologist, psychotherapist, and mindfulness teacher, Tara Brach)
R.A.I.N
-
Recognise (R)
What: Become aware of what is happening within you. Notice any thoughts, emotions, or sensations.
How: Pause and acknowledge the present experience without judgment. Label it (e.g., “This is fear,” “This is sadness”). -
Allow (A)
What: Allow the experience to be there without resistance. Let go of any struggle against it.
How: Breathe and create space around the feeling. Accept it as a natural part of being human. -
Investigate (I)
What: Curiously explore the experience. Investigate its nuances and underlying causes.
How: Ask questions like, “What does this feel like in my body?” or “What is this experience trying to tell me?” -
Nurture (N)
What: Offer self-compassion and care. Be kind to yourself in the midst of difficulty.
How: Imagine comforting words you would say to a friend. Embrace your experience with warmth and understanding.
