Demystifying Mindfulness: The three skills of meditation.

Ever wondered about mindfulness? Is it about controlling your thoughts? Or maybe it's about deep breathing exercises? And what does it mean to "clear your mind?" To understand Mindfulness, it doesn't take fifteen years of solitude on a mountain.

Scientific research on mindfulness shows the following benefits: Mindfulness can help reduce stress and burnout at work, boost focus and productivity, enhance decision-making skills, and make for better leadership by improving emotional intelligence.

At home, it's great for overall mental health, helping manage symptoms of anxiety and depression, improving emotional balance, and even benefiting physical health with improved sleep, pain management, and potentially lower blood pressure.

So how does it do it?

Here are the three basic skills that mindfulness enhances:

1. Concentration: The ability to focus your attention where you want it, and to bring it back when it strays.
2. Equanimity: The ability to allow thoughts, feelings, and sensations to occur without trying to control, reject, or cling to them.
3. Sensory Clarity: The ability to discern and understand your experiences in detail, recognizing what you're sensing, feeling, and thinking in each moment.

Practicing mindfulness doesn't mean you won't have problems, but it means you'll have a better set of tools to handle them. It's not about "clearing your mind," but about being fully present with what's happening right now.

So what does it look like in action?

At Home: When you return home after a long day and are greeted by a loved one, take a moment to truly see them. Recognize your affection for them and let your attention settle on their words, their face, and the love you share. This is applying concentration—choosing to focus your attention on the present interaction rather than letting it drift back to the stressors of the day.

As you engage in conversation, pay attention to what's going on within you. You might notice that you're feeling frustrated, or that your mind is replaying an earlier argument. You might realize that you're hungry, tired, and that these physical sensations are amplifying your emotions. This practice of noticing and understanding your experiences in detail is sensory clarity.

Now, as you continue your evening, practice equanimity. Let go of the day's stress. The traffic is behind you, the argument is done, and your work is complete. When feelings of stress or frustration arise, acknowledge them, but don't try to push them away or get caught up in them. Instead, let them come and go as they will, observing them without judgment. Give yourself love and kindness, that's what those feelings really need anyway.

At Work: Imagine you're in the middle of a hectic day at the office, and you're about to head into a meeting. Before you step into the conference room, take a moment to fully engage with your surroundings. Focus your attention on the here and now – the sounds of office chatter, the sensation of the papers in your hand, the anticipation of the meeting. This is applying concentration – you're choosing to stay present instead of getting lost in worries about the past or the future.

During the meeting, practice sensory clarity. Pay close attention to what's happening within you. Maybe you're feeling nervous about presenting your ideas, or maybe you're still mulling over an earlier conversation. You might also notice physical sensations, like hunger from skipping breakfast or tension in your shoulders. Being aware of these experiences can help you understand how they're influencing your reactions and decisions.

Lastly, as your workday continues, cultivate equanimity. Let go of the morning's mishaps, the rush to meet deadlines, and the pressures of your to-do list. When stress or irritation arises, acknowledge these feelings, but don't try to suppress them or let them take over. Allow them to come and go naturally, observing them without judgment. And remember, it's okay to give yourself a little compassion and understanding – after all, everyone has tough days at work. This mindful approach can help you navigate your workday with more calmness and clarity, no matter what comes your way.

By practicing these three skills of mindfulness, you'll be more present in your interactions, more in tune with your own experiences, and better able to manage stress and emotions. This can help create a smoother transition from work to home and improve your relationships and overall well-being.

The world has changed, inclusivity, kindness, and connection matter. If you're looking for a way to find these things - give mindfulness a try. If you're looking to change a team, division, or company -- mindfulness can create measurable and sustained changes.

#Mindfulness #CorporateWellness #Concentration #Equanimity #SensoryClarity #PersonalGrowth #ProfessionalGrowth