Mindfulness is the practice of paying attention to the present moment with curiosity and openness. It can help you reduce stress, enhance focus, and improve communication. In this article, you will learn some mindfulness practices to use before a team meeting to prepare yourself mentally and emotionally for the interaction.
One of the simplest and most effective mindfulness practices is to breathe deeply and consciously. Breathing deeply can calm your nervous system, lower your blood pressure, and clear your mind. Before a team meeting, find a comfortable and quiet place to sit or stand. Close your eyes or lower your gaze, and bring your attention to your breath. Notice how it feels as it enters and exits your nostrils, chest, and belly. Try to breathe slowly and evenly, inhaling for four counts and exhaling for four counts. Do this for a few minutes, or until you feel more relaxed and centered.
Another mindfulness practice to use before a team meeting is to set an intention for how you want to show up and contribute. An intention is a positive and specific statement that reflects your values and goals. For example, your intention could be to listen actively, to speak respectfully, to collaborate creatively, or to learn something new. Before a team meeting, write down your intention on a piece of paper or in your phone. Repeat it to yourself a few times, and visualize yourself acting on it. This can help you align your thoughts, words, and actions with your purpose.
A third mindfulness practice to use before a team meeting is to scan your body for any sensations, emotions, or tensions. Your body can give you valuable information about your state of mind and mood. Before a team meeting, take a moment to check in with your body. Start from your toes and move up to your head, noticing how each part feels. Do you feel any tightness, pain, warmth, or tingling? Do you feel any anxiety, excitement, anger, or joy? Acknowledge whatever you feel without judging or trying to change it. Just observe and accept what is present in your body.
A fourth mindfulness practice to use before a team meeting is to express gratitude for the opportunity and the people involved. Gratitude is a powerful emotion that can boost your happiness, optimism, and satisfaction. Before a team meeting, think of at least three things that you are grateful for related to the meeting. It could be the chance to learn something new, the support of your colleagues, the feedback from your boss, or the impact of your work. Write them down or say them out loud, and feel the appreciation in your heart.
A fifth mindfulness practice to use before a team meeting is to stretch gently and release any physical tension. Stretching can improve your blood circulation, flexibility, and posture. It can also prevent stiffness, fatigue, and headaches. Before a team meeting, stand up and do some gentle stretches for your neck, shoulders, back, arms, and legs. You can also do some facial exercises, such as yawning, smiling, or frowning. Breathe deeply as you stretch, and feel the tension melt away.
A sixth mindfulness practice to use before a team meeting is to review the agenda and prepare your questions, comments, and suggestions. Reviewing the agenda can help you refresh your memory, clarify your expectations, and organize your thoughts. Before a team meeting, look over the agenda and note down the main topics, goals, and outcomes. Think of any questions, comments, or suggestions that you have or anticipate from others. You can also do some research or review some relevant documents if needed. This can help you participate more effectively and confidently in the meeting.
It is not uncommon to have a day lined up with back to back meetings. If possible, time block at least 5 minutes between meetings to give yourself a breathing space. In this block of 5 minutes, begin by checking in with the body through a brief body scan starting from the feet and gradually sensing the body all the way to the top of the head. Acknowledge the present state of the body. Next, notice the emotions present. After which, observe the thoughts that might have arise from the previous meeting. Intentionally focus on the sensations of breathing for the next minute or two. Lastly, return attention back to the overall body and mind and set an intention to bring a beginner’s mind to the next meeting.
In my experience square breathing is very helpful before meetings . It maintains balance . It helps the individuals aware of there breath and accordingly to the present moment . It helps them to be focused here and now. Square breathing for anyone who doesn’t now it is as simple as inhaling in 4 counts .. holding the breath for 4 counts .. exhaling in 4 counts and holding for 4 counts .. keep repeating this for like 10 to 15 times