How Mindfulness Check-Ins Can Improve Emotional Intelligence

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How Mindfulness Check-Ins Can Improve Emotional Intelligence

Living in the moment is easier said than done. Most of us keep busy schedules and juggle multiple roles at home and work. So it’s no wonder that it’s so difficult to simply be present. Like most worthwhile pursuits, it takes time and practice.?

Mindfulness teaches us to be aware of our attention. This simple habit is key in emotional intelligence training, as it helps you notice your emotions and thoughts without feeling overtaken by them.?

In my 7 Keys to Emotional Intelligence? model, I refer to mindfulness as Centering. I use these terms interchangeably to refer to the practice of checking in with the present moment.

Benefits of Mindfulness

Mindfulness is shown to improve mental and physical health , enhance cognitive performance, and support healthier interpersonal relationships. Researchers have linked mindfulness meditation to a reduction of stress and an increase in hope . When you pause to notice your thoughts and feelings and learn to observe them without judgment, you begin to feel more control over how you interact with them.

Learning to be present in the moment helps you process emotions as they occur, and creates an opportunity to pause so that you can think before you act. Living mindfully means living with intention and attention. This is the first step towards leading with emotional intelligence and self-awareness.?

Two ways to practice mindfulness

You can practice mindfulness with check-ins throughout the day, or by setting aside time for mindfulness meditation. The goal is to build awareness of where your attention is going. With practice, you may find that mindfulness becomes habitual.

If mindfulness is new to you, you can start with simple check-ins. Begin to explore what it feels like to be mindful by tuning into the present moment. Notice what you see and what you hear, and pay attention to how you feel in that space. How does your quality of attention change when you center yourself in the present moment??

These check-ins are available to you any time of day, no matter where you are. They are their own form of mindfulness meditation, inviting you to stay with the present moment with greater awareness.?

It can also be helpful to set aside a few intentional minutes to meditate. If you’re intimidated by the idea of mindfulness meditation, don’t be. It’s more accessible than you think. I’ve broken it down into three fundamentals that will help you get started.

1. Posture

You can meditate whenever and wherever you want. The only thing that matters is that you have a place to rest comfortably. That could be sitting in your office chair, standing at a window, or lying down on your couch at home. Your body should be comfortable, but engaged.

Once you’re seated, check in with your posture. Begin engaging with the moment by observing your feet planted on the floor, and your body being supported by its seat. Imagine a thread pulling the crown of your head towards the sky and feel your spine straighten. Drop your shoulders away from your ears, let your arms rest on your lap or by your side, and tune into your breath.?

2. Intention

Your mindfulness meditation intention can be small, but should answer the question “What would I like to get out of this?” Maybe your intention is to check in with your emotions midday, or feel more focused ahead of a presentation.?

3. Attention

Mindfulness is a way to practice controlling where your attention is, so it helps to identify an anchor for your awareness. This could be the rhythm of your breath, an external noise like the hum of the refrigerator, or a mantra based on the intention that you set.??

Your mind will wander, and your attention will drift. This is natural and it will happen. Notice without judgment when it happens, and return your attention to your anchor.? Each time your mind drifts is another opportunity to practice mindfulness by returning to the present moment. This is why it is called a practice.

As a board-certified leadership coach, keynote speaker, and facilitator, for over twenty years, Patrice B. Borders has combined her employment law and human capital practices to help organizations and individuals develop resonant leaders, collaborative teams, and inclusive workplace cultures. Continue the conversation at amplifyei.com and stay connected by following #amplifyei .