Tag Archives: mindfulness

Mindfulness and concentration are interdependent

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Mindfulness and concentration are interdependent. Concentration is the magnifying glass and mindfulness is the light.

—Calm App Reflection

Image from Unsplash by Stephen Kraakmo

How fired up have you been feeling lately? Who are the people and what are the things that spark your interest and grab your attention? To what degree are you fully engaged and focused on aspects of your life that light up your heart and soul?

Think back to a time when you first used a magnifying glass. How long did it take you to learn that they could not only enlarge the objects you were viewing, but also focus the sun’s light to make fire?

How mindful are you as you go about your typical day?

What is the wattage of your awareness lighting your path?

How often do you take the time to truly concentrate on your relationships and daily activities to set your life ablaze?

EXERCISE:

Where and how could greater mindfulness and concentration fire up and brighten up your life?

Re-examine all that you have been told. Dismiss that which insults your soul.

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“Re-examine all that you have been told. Dismiss that which insults your soul.”

—Walt Whitman, 19th Century American poet, essayist and journalist

Image from Unsplash by Markus Winkler

In our journey toward greater mindfulness and self-awareness it can be helpful to stop and re-examine our own perspectives and views of the world around us.

Where and when did you first become aware of specific beliefs?

What factors had you embrace them as your own?

To what degree do you remain open to examining your thinking and not simply accepting what you’ve been told to believe and how to act?

Just because we have done something a particular way for many years does not necessarily mean it is the way to go when you have new information to consider.

EXERCISE:

What are some of your current beliefs that no longer serve you? How might revisiting your thinking through a more soulful lens help you live a more fulfilling and meaningful life?

“We have two lives, and the second one begins when we realize we only have one.”

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“We have two lives, and the second one begins when we realize we only have one.”

—Attributed to Confucius

Image from Medium.com

Groundhog Day with Bill Murray is one of my favorite movies. Beyond its humor is the central message of waking up to our lives anew each day.

Take a close look at your life. Examine each day of the past week, month, or even the past year or so. Can you see each moment with clarity, or do things look more like a train speeding by?

I’ve practiced a daily meditation over the past five years. I’ve found this simple — yet often not easy — daily discipline has slowed me down considerably. I have become more mindful and aware of how I navigate my days.

EXERCISE:

How and in what ways can you apply the wisdom of today’s quote to realize and not miss any possibilities in your precious life?

 

“It’s amazing how a little tomorrow can make up for a whole lot of yesterday.”

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“It’s amazing how a little tomorrow can make up for a whole lot of yesterday.”

—John Guare, American Playwright

Image from Unsplash by Leonardo Yip

Time travel is not just possible. Today’s quote suggests that we all do it daily in our thoughts. Through forms of mindfulness such as meditation or leisurely walks in nature we can view our thinking mind with greater perspective and objectivity.

How often do you review or replay the events of yesterday with a critical eye of what worked and what didn’t? How self-satisfied or perhaps upset do you feel about various events, efforts, and interactions? How easy is it to let these thoughts go, be present, and look toward the future you intend to create?

The power of a vision is miraculous in that it pulls us like a tractor beam in a sci-fi space adventure. This gravitational attractive force is a critical element of self-leadership—and leadership in general—when we are intentional about thinking and speaking about a bright future.

EXERCISE:

How can and will your own self-leadership efforts to speak and create many better tomorrows make up for any yesterdays that didn’t go as you hoped? What would be the value of doing this exercise on a daily basis?

“If you add a little to a little, and then do it again, soon that little shall be much.”

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“If you add a little to a little, and then do it again, soon that little shall be much.”

—Hesiod, ancient Greek poet

I recently reviewed Stillness is the Key by Ryan Holiday. During the COVID-19 stay-at-home orders, I wanted to feel that doing what appeared to be little or even nothing might prove beneficial beyond saving myself or others from exposure to the virus.

Ryan recommends little steps of stillness related to the domains of body, mind, and spirit. His examples include the story of Winston Churchill taking up bricklaying during a very demanding time of intense work and stress. The slow process of mixing mortar and stacking bricks was just the thing he needed to keep his body busy while allowing his mind to unwind.

EXERCISE:

Where might the process of introducing small mind, body, or spiritual activities/rituals to your day result in much more than you might expect?

Feel free to reply to this post with the practices that work best for you.

“What are you secretly working on today?”

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“What are you secretly working on today?”

—Author Unknown

Image from Unsplash by Valery Sysoev

What do you dream or daydream about? What have you noticed about your wandering mind? Where does it go?

How much time do you spend shifting your focus from the matters at hand, seemingly pulled by invisible forces in new directions?

What would happen if you shifted your perspective to one in which dreaming and daydreaming were your job, and you took extra time and care to focus there more consistency?

Where might exercising your subconscious mind produce many wonderful and surprising benefits?

EXERCISE:

How might the practices of greater mindfulness and capturing these secret journeys in a notebook expand your efforts to work in new productive and meaningful ways?

Consider sharing these secret work efforts with a family member, friend, colleague, mentor or coach to gain additional social support. Of course, at this point it won’t be a secret any more.

“On the other side of the door of uncertainty is a room of wisdom.”

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“On the other side of the door of uncertainty is a room of wisdom.”

—Chip Conley, American hospitality entrepreneur, author, and speaker

I recently reviewed Humble Inquiry by Edgar Schein. The subtitle is: The Gentle Art of Asking instead of Telling, which as a coach, had a great deal of appeal to me. Some key take-aways include:

  • Asking questions to which you do not already know the answer, and building a relationship on sincere interest in the other person.
  • When we tell instead of ask, we can sometimes offend or demean others.
  • Barriers to humble inquiry include status, rank, and the roles we play in our professional and personal communities.

We can all practice this important skill by slowing down, becoming more mindful and aware of our interactions and our surroundings.

EXERCISE:

Consider exploring Humble Inquiry – The Gentle Art of More Asking and Less Telling as a door to greater wisdom for yourself.

“Leave no stone unturned.”

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“Leave no stone unturned.”

—Euripides, Ancient Greek Tragedian

Image from Unsplash by Priscilla Du Preez

In many areas of life, “Good Enough” is good enough.

Perhaps you, like many people these days, have pivoted more mindfully, professionally and personally, to dramatically reduce or eliminate certain life commitments, duties, or obligations.

In some cases, leaving these stones unturned makes sense.

On the other hand, there are those high-value priorities and commitments that warrant our fullest attention. What personal or professional areas of life deserve all you’ve got, and anything short of excellence won’t do?

EXERCISE:

Select one top priority project or area of your life in which you will leave no stone unturned until you realize your goal.

If you must speak ill of another

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“If you must speak ill of another, do not speak it. Write it in the sand near the water’s edge.”

—Napoleon Hill, 20th Century American self-help Author

Image of "Time" written in the sand

Image from designtuts

Holding one’s tongue is pretty difficult to do, literally and figuratively. In both cases, it can be slippery and make you look bad, or at least silly.

Awareness of our inner voices can provide a few seconds of buffer time before we put those views or opinions on an external speaker. In many cases, prevention is definitely worth a pound of cure.

The same is often true for e-mail and especially texting, given the rapid turn-around on these forms of communication.

EXERCISE:

Where would waiting and allowing more time to pass before you speak or communicate through the written word enhance and improve your personal and professional relationships?

Things do not necessarily happen for the best

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“Things do not necessarily happen for the best, but I can choose to make the best of things that happen.”

—Tal Ben-Shahar, Israeli-American Author/Lecturer

Image of a sailboat on rough waters

Image from Unsplash by Alan Meceanu

Take a few minutes to reflect on your day if it is evening, or on yesterday’s events if you are reading this in the morning. To what degree did everything go as planned, and work out exactly as you hoped?

If things did not work out for the best for whatever reason, what consequences did you experience?

How did you react or respond, and what emotions or feelings came up?

EXERCISE:

Consider the metaphor of a sailboat. How might you adjust your sails and rudders of mindfulness and adaptability to the sometime stormy seas of life?

Feel free to reply to this post to share the approaches you take on a daily basis to make the best of things that happen.