Let go and just be even in the midst of thunderstorms

July 6, 2018 by Sara Jane Lowry

Recently there have been severe thunderstorms and heavy rains that caused the power to go out for short and long hours of time. I was given an opportunity to experience an unusual amount of time to just be quiet: let go and just be.

At first, it was difficult. I tried to read but it was too dark. There was no hum of equipment. The silence was only interrupted by rain and thunder. After an hour, I found myself being able to “see” from a quiet place that my external self was struggling to let go and just be in the moment.

Our lives are full of lists, of rushing, about, of filling every moment with something. So what happens when the power goes out, and we can’t fill out time and space with doing? We say we want peace of mind, relief from stress, relaxation but when given those things, we feel anxious and fidgety. We have lost the ability to just be.

Can you let go and just be?

How addicted are we to our phones and other media devices? Can we take a step back internally, and distance ourselves for a moment and ask – is this really living? Are we fully present to those around us? Or even to ourselves? It’s a crazy addiction to respond to every beep and every interruption. We are constantly in response mode or consumer of information mode. Is this truly living?

I have a few coaching clients that even during a session can hardly keep themselves from checking their phones. Even as they are working to transform something about their lives – they cannot resist. But when would that transformation happen in relation to the constant interruptions to which they are compelled to respond?

So, today, just try and take a few moments to reach for clarity, to stop self-sabotaging your life and goals, to create instead of responding, to breathe instead of doing, and just be. You might discover a new you and a new peace of mind.

If you want, you can read more about choosing mindfulness versus lists here. Another wonderful in-depth resource is The Art of Mindfulness: why mindfulness matters.

Or if you want to let go and just be, try listening to some thunder and rain by clicking here.

Fresh start: It’s time to awaken to our potential to live authentically

May 8, 2017 by Sara Jane Lowry

circular stairs highest potential We need a fresh start and conscious awakening. If you’re like me, your lives are flooded with information from every direction. And we have become very good at selecting the information we choose to let in, to affect us, to learn from, to judge others and ourselves by, and to believe. We filter that information by choice on how it fits our beliefs, our experiences, our worldview, and our desires. Inevitably, we reject the information that doesn’t seem to directly fit. Thus, if we find ourselves reacting to the content of information and it makes us feel uncomfortable, or afraid, or helpless, we reject it, or get angry, or pretend we didn’t see it.

Dead or alive?

As we are all connected on a deeper human level, we can’t pretend we didn’t consume it. Unfortunately, that information remains inside of us and shows up as an unconscious worry, doubt, anxiety and depression. Or, we experience feelings that bubble up related to that information, but don’t know why. Most of all, we just want to stop feeling that way. We feel brittle, ghost-like. So, we try to ignore the feelings: we eat, drink, anaesthetize ourselves with medication, with shopping or trips, with mindless entertainment. Or it shows up as anger, lack of compassion, lack of focus. In ways that matter, we begin to deaden ourselves. It’s as if we will ourselves into stressful, reactionary, unhappy and frantic lives. As Sigmund Freud said, “Unexpressed emotions will never die. They are buried alive and will come forth later in uglier ways.” And as we suffer, so do our families, our colleagues, and our communities. When that happens, we become less than our true selves. We no longer are living our highest potential.

It’s time for a fresh start – to awaken

When you go through a conscious awakening, you undergo a period of intense change and revelation in your fresh start awakening life.

If every day is an awakening, you will never grow old. You will just keep growing. – Gail Sheehy

Conscious awakening doesn’t mean that you shut out the information, the news, the situations we face. So, it requires that we take a step back for a moment and find a breath of distance. A breath of distance is when we stop and breathe and focus fully on what we are seeing, hearing, reading. Perhaps, we listen fully to the person who is speaking. Since the breath allows us to find clarity, we can make a choice on how we want to respond. When we choose a breath of distance, we move past the urge to complain – complaining is a negative release of energy that disempowers us. Or it releases stress, anxiety, and anger.

Consciousness leads t0 intuitively and creatively taking action

Christof Koch, Chief Scientific Officer at the Allen Institute for Brain Science, tells us: “Consciousness is a fundamental property of the universe. Wherever there is integrated information, there is experience.” The more we move to being conscious, the more we understand ourselves and the world. A conscious awakening begins with a quiet moment as we go inside to question our beliefs and reactions. Here you find answers to your suffering and can make peace within moments of silence. Most importantly, this is where you will recognize your spirit, your purpose, and your ability to choose. What reflects your highest potential? As we begin to figure out whether we can change something and how, we can take conscious action. Or, sometimes we choose to surrender to the situation within ourselves. A fresh start might mean walking away in order to go within, or working with a coach on mindfulness.

All humans connect through consciousness. So, how we think, act, react, and believe ripples out from us into the world and affects others. Consequently, we have a responsibility to one another to respond to the world from a place of consciousness.

Today is a new day. Fresh start, begins now. awaken fresh start

Mindfulness benefits my business? I thought it was just for yoga.

May 3, 2017 by Sara Jane Lowry

How does mindfulness benefit my business?

Mindfulness benefits business but only if you use it. If you’re a start-up company, a freelancer, a small business, or a nonprofit, you are stressed – about money. Stressed thinking does not lead to good decisions, more sales, or improved relationships. It damages our health. In our agitation, we often focus on small things we can control, rather than bold moves. We try to manage the details of what we are already doing rather than calmly analyzing what’s going well and what’s failing. We are unable to come up with creative solutions.

And what is failure anyway? Failure is part of critical growth. Did you see a child give up walking after falling down? Of course not. You see them learn to hold onto things, to take shorter walks, and to fall down but get up again. There are dozens of studies on how mindfulness practices can improve our stress levels, and our sleep. Stress can also have a huge impact on our creativity and decision-making.

Success is not final, failure is not fatal: it is the courage to continue that counts.

– Winston Churchill

Creative paralysis is fear of failure

We procrastinate in making hard decisions, and holding the hard conversations we dread. It’s as if avoiding things will make it get better. Mindfulness benefits include converting our fear of failure to action. One of the most frequent sources of creative paralysis is fear of failure. It’s nonaction that keeps us stuck doing the same thing over and over with no improvement rather than risk ‘failure.’

So, back to mindfulness and what benefits it brings to my business. Mindfulness does 4 important things for business leaders: it brings focus, clarity, creativity, and compassion (for yourself, and others) back into your field of awareness. I recently was working with a nonprofit executive. She was simply unable to see how her reluctance to create an earned revenue program was keeping her tied to fickle foundation funding. When we began to explore her beliefs around money using mindfulness, she began to let herself explore new opportunities. Mindfulness benefits for her were connecting again with skills in leadership that she could use in this new endeavor. And, happily she was able to gain foundation dollars to support the launch.

Mindfulness benefits: is it really as simple as breathing?

Breathing is where you begin to focus your attention. And the breathing that is part of mindfulness work is where you start to get some distance from the pressure of current issues. It’s where you start to tune into what your body is feeling, and the emotional surges that upset your day. Mindfulness is a practice which means you might try to do it every day, or even several times a day. You do it because the practice bears fruit within days of keeping at it. You can read more about the steps to mindfulness here. Or find a more in-depth blog post by John Parrot called The Art of Mindfulness: Why it Matters to get a full look at the benefits of mindfulness.

beach mindfulness benefits

When you go to the beach, you breathe in the salt air, you feel the warm sun on your lips, and the wind across your shoulders. You notice the ocean, the sky, the sand as you gaze at the ocean waves coming in and out. You often find you’re not thinking about much of anything. And, you can probably see mindfulness benefits easily in this scenario.

Now imagine having a moment like that in your day where instead of waves, you see those things you believe to be failures, or irritating people, or worrisome sales numbers also floating in and out with the breath. Can you be a witness and observer and look at it on all sides? In a place of detachment, can you step back and let it just be without assigning pejoratives, and see what isn’t working?

Shifting beliefs

Mindful benefits your ability to face what scares you. It is possible to see how your beliefs and thoughts can be transformed to ones of confidence, to courage, to a creative solution as we see how to shift our usual patterns by becoming more aware of them. And, your mind can become a bridge from the problem to the answer.

What does mindfulness have to do with success?

April 30, 2017 by Sara Jane Lowry

multitasking is not mindful

Mindfulness is key to success – busyness is not

Today I talked with a small group of women entrepreneurs about the importance of mindfulness in their day. One of the women described her day. It includes running from phone call to a meeting to picking up kids. Followed by making dinner, answering emails to creating a presentation. Her day consists of checking off tasks and activities as she went as she juggles a burgeoning business and a young family. She shared that emotionally she feels drained and overwhelmed. And yet, every day she thinks she was being successful: “I am accomplishing a great deal and something useful seems to be getting done, and I am getting lots of positive press for my business.”

Is this how you measure success?

We spent some time in practicing some mindfulness pauses. She revealed that she was equating a busy schedule and positive reviews with a happy life. She began to notice that she was never fully present in any momen mindfulness begins the day t or activity, already skipping ahead mentally to the next thing. “I’m simply going from meeting to activity on my daily schedule,” she said, “but I’m not really there.” I’m driving my kids while thinking about my last meeting, and looking at a paper for my next conversation. I never have enough time to focus on the next innovation needed in my business. Then it’s time to put the kids to bed, and stay up till midnight responding to emails and preparing my presentation that’s in two days. I fall into bed at night just to wake up the next morning and start all over. I’m exhausted.”

By recognizing how much time we spend in a mental state known as continuous partial attention, we deprive ourselves of fully living. We feel anxious about more complex situations as we don’t take the time to give it our full attention. We seem to expect ourselves to multitask, efficiently answering emails while on a conference call. Sound familiar?

Ghosting, the opposite of mindfulness

I call this ‘ghosting,’ where one’s form appears to be solidly present but the life force inside is vapory and permeable, hovering around the edges of your life. And when you’re in this state of being, you lose touch. You no longer know what motivated you in the first place. You don’t recognize the person you envisioned yourself to be as the lead in your own life. But now, there are others who depend on you.

So how can you choose differently?

This requires a change in your beliefs about success norms. As a culture, everyone tries to copy and reengineer what we observe as success with others we admire. But that is often a focus on the past which had its own circumstances, rules, norms, and relationships. Comparing our lives, choices, relationships, successes to another can be a learning experience. But it can also be a slippery slope to devaluing the uniqueness of your own market, relationships, expertise and intuition. In being focused, you allow your own creativity and relationships develop new choices that enrich your life and fit your goals. two paths - mindfulness or multitasking

So where does mindfulness fit in this?

When you bring your full attention into the present moment, you become alert. You hold an inner focus – a fuller consciousness of what responses you can choose to challenges that are being presented in this moment. Or, you may begin to hear the sounds around you, take note of the day and weather, or the aches in your body. As you pay attention to your breath, bringing your awareness more into your body, you release a bit of what has been so important just the moment before. In that moment, a more fully conscious recognition of what is real and what is “drama” becomes possible. You begin to register what your arguments for and against the situation are as your values and beliefs arise. It may include an arising of your instincts or intuition, your “knowing” of what should happen next. You are able to listen more fully to your business partner. Or you find yourself enjoying your child’s recitation about the field trip experience today. In that moment, you can respond fully rather than react or push away these moments as distractions not on your checklist.

Mindfulness is a moment by moment practice

Creating a better future is dependent on the seeds you plant in the present moment. Planting seeds requires a full and complete acceptance of the present moment, one without judgement. Being present in this way helps you to have clarity about where to focus. And being nonjudgmental allows you to have compassion for yourself, and be more fully you in any moment. No more ghost, but rather a full present human. So here you are. Can you pause in your hurried, complicated, and entangled life to be present in this moment? You can begin by stopping and focusing on your breath. Where do you feel it in your body? In your nostrils? Can you just focus there for this moment now?

Mindfulness is the key to an enriching life and successful leadership.

If you need help learning how to use mindfulness to be more fully you, you can visit: http://www.freemindfulness.org/download for free audio recordings. Sometimes it’s helpful to work with a mindfulness coach – if that’s you, please reach out for a session at https://sarajanelowry.com/contact.html. I work with individuals and leaders to bring mindfulness into their lives and work.

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.