Mindfulness. Meditation. Silence. These words all mean the same thing but lately my preference is to use the word silence. Silence is accessible and simple to wrap your mind around in a world where we are constantly bombarded with information. Creating intentional moments of deep silence is quite effective in helping you manage your emotions and decision making at work and home.
Taking ten minutes out of your day each day to sit in silence can change the way you react to your boss, teammates, partner, children, and yourself (sometimes the battle is really within)
A few ways sitting in silence ten minutes or more a day can help you at work:
1. Allows you to really connect with your own ideas and thoughts. Where do you want to go with a particular task at work? What does the end result look like?
2. Puts you in the driver’s seat of your mind instead of being whiplashed by coworkers.
3. Lowers our tendency to choose fight or flight and knee-jerk reactions. How many times a day do you get annoyed by a coworker or manager and choose to fight back with passive-aggressiveness? Or jump to say something in a meeting in a rush and ineffective way because of a knee jerk reaction?
4. Opportunity to generate good ideas for work or personal projects
5. Helps you relax the ego’s need to constantly show up in a way that is protecting some kind of image you want to project. Instead you will relax into your voice, your needs.
How I meditate
- I sit on a bolster which is so helpful if you plan to sit for more than 10 minutes. Sitting on a bolster is super helpful on your back. My bolster looks like this.
- I take 10 full breaths in and out – inhaling deeply for a count of 5 and exhaling let it all out for a count of 5
- After step 2, I just sit for 20 minutes following my own breath, just observing my breath
- My mind always reverts to my grocery list or an important work deadline or whatever is on my mind, but I just acknowledge the thought and go back to following my breath, observing my breath going in and out.
- That’s it. It’s not always a perfect practice. Some days it is hard to get my chatty brain settled, but I always find some form of calm and a sense of resoluteness for my day after seating in silence.
I heard that you have to consistently practice meditating for at least 12 minutes at time for 30 days to see the full benefit. Give it a shot and let me know how it works for you.
I’ve also been digging the app Simple Habit to guide my meditation practice. There are loads of different mediation focus including a five minute meditation before a job interview and letting go of blame.
Check-out this free spotify meditation playlist.