Mindfulness is for everyone, especially leaders: 4 steps to begin your practice

April 21, 2017 by Sara Jane Lowry

Mindfulness is for everyone, especially leaders

We are well aware that our bodies can be trained to make us healthier, flexible and stronger. We now know from neuroscience research that there is mindfulness training can cultivate and strengthen our mind’s capacities. Mindfulness is something we all have naturally, but it is more easily tapped into when we practice on a daily basis. Mindfulness lights up parts of our brains that aren’t normally activated when we’re mindlessly running on autopilot.
According to the Institute for Mindful Leadership, mindfulness practice can strengthen and cultivate four hallmarks of leadership excellence-focus, clarity, creativity and compassion. I have been working with some clients in developing a mindfulness practice and we begin with these steps:

#1. Set aside some time to be mindful.

Even 10 minutes. Best if you do it first thing in the morning while your creativity is at its most free. But you can do it over coffee, or lunch, or walking from one meeting to another. Make time. You don’t need special cushions.

#2. Observe the moment you’re in that you’ve chosen to get mindful.

Mindfulness is not stopping all your thoughts, or attempting to achieve a state of calm. The goal is actually simple: we’re attempting to pay attention to the present moment, without judgement

#3. Thoughts will come and go

Let them pass by. And if you end up following them? When you catch yourself, bring yourself back without judgment of them or of you.

#4 Return to the present moment

Observe the moment as it is right now. What you’re thinking, feeling. Where you’re sitting or walking. Feeling your breathing in and out. Over and over, this is the practice.

This is the work. Just this. Here and now.

It sounds simple, but it isn’t always easy. Let the mind stay focused here and now. Don’t get discouraged when your mind goes off – that’s why this is a discipline, a practice. Mindfulness isn’t about “fixing” you, and it’s not about stopping your thoughts.

Meditation and Mindfulness

You can use meditation practice as a way to practice mindfulness too. There are a couple of ways to do this:

We start with focusing on the breath as a way to anchor your mind in the moment by focusing in on breathing in and out. I suggest that you focus on where you feel the breath in your body, in your nostrils, whether it’s warm or cold, do you feel your diaphram against the chairback. When your mind wanders and you notice it, just say “wandering” and bring it back to the breath. Be kind to yourself in this process. Find a sense of ease and well-being in this moment of breathing and being present.
We also use the mind to focus by moving through our body from our feet to our head, and seeing where there is tension. Just bring the mind back to the sensations of breathing, or of our bodily tensions. No expectations or judgments, just noticing each thing.

Mindfulness can help you enjoy a cup of tea more fully, walk mindfully down the hall to your next meeting and be more present, have a more engaging conversation, or wind down for a relaxing night’s sleep. And that feels like it might a practice worth doing.

Believing in YOURSELF leads to the future you desire

March 6, 2017 by Sara Jane Lowry

A client recently received good news that a job doing what she loved was going to be hers. We discussed what had led her to this moment through our work. and she said that the work we had done around confidence is what had her to new opportunities and an exciting position. Believing in herself was the journey.

Step #1. You have to believe that you are capable of making it happen. Believing in yourself is a choice.

Believing in yourself means taking action toward the goals you set for yourself and in taking action, you gain strength in believing they can be yours.

Step #2. Believing in yourself leads you to give more than what is expected. My client didn’t focus on whether she would be fairly compensated or recognized for more effort. As a result, she succeeded because she gave the people around her — her team, her customers, and her colleagues — more than was expected and, in return, has been rewarded with loyalty, referrals, opportunity, and money.

Taking action

Confidence is Believing in Yourself

Step #3. Successful people know that the world doesn’t pay you for what you know; it pays you for what you do. So, when she set goals for what she would deliver to her customers, she broke them down into small steps, and then she took action that affirmed her vision around the solution they needed from her — these action steps included believing in herself by getting out there and going for it.

Doubt and Fear

You might be surprised to know how many clients, colleagues, and leaders I talk with share that they are afraid of making a mistake, some have said that they feel like a fraud. some have doubts about whether the actions they are taking will succeed. Successful people have fear, successful people have doubts, and successful people have worries.

Step #4. They just don’t let these feelings stop them. Believing in yourself is a moment-to-moment mindfulness activity! And because of this belief we are willing to experiment, and try new things even when we feel uncertain.

Inaction breeds doubt and fear. Action breeds confidence and courage. If
you want to conquer fear, do not sit home and think about it. Go out and get busy.” –Dale Carnegie

Undermining yourself

Do you find yourself saying things like: “I don’t believe this idea, this job, this situation will work for me?” Or, “I don’t believe in myself, my ideas, my ability to do this.”

Step #5. The biggest difference between successful people and unsuccessful ones (in business, and in life) is that successful people are determined to make the situation work for them rather than searching for reasons why a situation won’t work. Think of your mind as a suggestion machine, dedicated to keeping you safe, from making mistakes, from being embarrassed. It thinks it is protecting you from harm – something it was programmed to do to keep you safe from real danger. Most likely you will feel discomfort in pushing yourself past negative thoughts. Therefore, this is when you begin to test whether that is true and take small steps toward the goal you set for yourself. Your job is not to judge yourself, but to step forward with all you have within you in any given moment. Let the world choose.

Self-Confidence

Believing in yourself is the beginning of a journey to self-esteem and self-confidence. It’s a journey you can only take in your own mind, and through your own actions. The true joy of believing in yourself lies in unleashing your gifts and offering them to the world.

Self-confidence is a quality you can develop. Start this moment to believe in yourself and your future will thank you.

For more suggestions on believing in yourself as part of your own success, you may be interested in this article. Share your thoughts below on what has helped you believe in yourself.

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