A sustained mindfulness practice produces statistically
significant improvements in leadership capacities. But if you want the
benefits, you have to put in the time to practise.
It can be hard, but if you want to develop a formal mindfulness practice, you should try the following steps.
• Make a schedule:
Think carefully about when you are most likely and able to practise, and then fit 10 minutes into your daily routine so that over time it becomes a habit. First thing in the morning works best for many. Listening to an audio exercise on your commute is popular and seems to set up the day well. Others find that the only time they can commit to is just before bed.
• Be realistic: Set realistic expectations for your practice; expect your experience with developing a new habit to be turbulent. Mindfulness is not about getting rid of all thoughts — it is about noticing what thoughts are there. Don’t be surprised if some days your mind is busy, fretful or even wildly unruly. When this is the case, practise curiosity and the art of allowing.
• Give yourself positive reinforcement: Notice times when you begin to be more mindful and acknowledge the effect this brings to you and others. Seeing the benefits in your practice is essential to continuing.
• Share and seek support: Tell those closest to you at work and home that you are trying to build a mindfulness practice. Tell them how they can help and support you.
• Connect: Connect with others who are interested in becoming more mindful. You can encourage and challenge each other to keep to the practice.
Adapted from Mindfulness Works, But Only If You Work at It at HBR.org
Harvard Business Review
It can be hard, but if you want to develop a formal mindfulness practice, you should try the following steps.
• Make a schedule:
Think carefully about when you are most likely and able to practise, and then fit 10 minutes into your daily routine so that over time it becomes a habit. First thing in the morning works best for many. Listening to an audio exercise on your commute is popular and seems to set up the day well. Others find that the only time they can commit to is just before bed.
• Be realistic: Set realistic expectations for your practice; expect your experience with developing a new habit to be turbulent. Mindfulness is not about getting rid of all thoughts — it is about noticing what thoughts are there. Don’t be surprised if some days your mind is busy, fretful or even wildly unruly. When this is the case, practise curiosity and the art of allowing.
• Give yourself positive reinforcement: Notice times when you begin to be more mindful and acknowledge the effect this brings to you and others. Seeing the benefits in your practice is essential to continuing.
• Share and seek support: Tell those closest to you at work and home that you are trying to build a mindfulness practice. Tell them how they can help and support you.
• Connect: Connect with others who are interested in becoming more mindful. You can encourage and challenge each other to keep to the practice.
Adapted from Mindfulness Works, But Only If You Work at It at HBR.org
Harvard Business Review
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