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We don’t need perfect quiet to meditate. Perfeito silence might be too overwhelming in meditation for beginners. We become Em excesso sensitive to every little sound when things are completely quiet.
Mindfulness helps us focus: Studies suggest that mindfulness helps us tune out distractions and improves our memory, attention skills, and decision-making.
Bring your attention to the sensation of air moving into and out of your body. On the inhale, notice it traveling into your nose, your throat, down into your lungs. Notice the rise in your chest and belly. On the exhale, notice how the air leaves your body.
PJ: What advice would you offer someone who works in a company that doesn’t offer mindfulness training?
The good news is you can train your brain to focus better by incorporating mindfulness exercises throughout your day. Based on our experience with thousands of leaders in over 250 organizations, here are some guidelines for becoming a more focused and mindful leader.
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We’ll get started together. Then by the end of this article, we’ll be more familiar with how to meditate and be ready to practice on our own.
So what do I do? Keep returning from our distracted thoughts to our breath. This trains the mind to let go of distractions more easily. Eventually, we’ll notice that we can meditate longer without getting distracted.
Meditation is the sound bath best tool we have for increasing mindfulness. It’s also a powerful way to bring a greater sense of calm focus and equanimity to our day-to-day lives.
If sitting on the floor is uncomfortable for you, by all means, take a chair or another seat. Just make sure that you are comfortable, relaxed but alert, and can stay in that position for a while.
PJ: Some tech companies have been criticized for harsh working conditions. Could mindfulness training become a “Band-Aid” fix to serious workplace problems?
Next, when you get to the office, take 10 minutes at your desk or in your car to boost your brain with a short mindfulness practice before you dive into activity. Close your eyes, relax, and sit upright. Place your full focus on your breath. Simply maintain an ongoing flow of attention on the experience of your breathing: inhale, exhale, inhale, exhale.
It might be helpful to schedule meditation sessions like an exercise class or appointment. Or we could tack it onto an existing routine, like every time we shower or brush our teeth.
A short meditation can be five minutes or less. If we feel like that’s not enough, a 10-minute meditation is great for beginners. Once we have a consistent practice, we can slowly increase our time.