Recently I talked about being optimistic and how that could improve things. We’ve been doing it here and I certainly do feel more optimistic as a result.
So here’s another very simple thing you can do that really makes a difference. These days it’s called ‘mindfulness’ and is cropping up everywhere at the moment. However, it’s not new. It’s coming up again now because (after thousands of years) there is now the neuroscience to explain why it works which I suspect persuades those who thought it was just ‘fuzzy fluffy stuff’.
But in case you aren’t familiar with it, or would like a refresher, here it is. There are many different definitions. My understanding is that mindfulness is about being aware and in the moment.
The benefits of developing ‘mindfulness’
These include:
- Stronger immune system
- Improved ability to focus attention (concentrate)
- Reduced stress
- Increased ability to ‘multi-task’
I think most of us would be glad of improvements in any of these areas.
I trained in this years ago, but don’t remember it being called ‘mindfulness’. I can certainly tell you that, over the last 10 years I have had a total of one day off sick (that was made up of two half days).
As you know, I’m always looking for ways to improve, especially ones that are simple and easy to apply, so let me share this with you.
What Does It Involve?
Meditation
One aspect is meditation. At their most basic, many forms of meditation involve repeating a word or sound many times either in your head or out loud. You just let any other thoughts drift in and then away, like clouds. I was told that all I had to do was to do this a couple of times a day and I would see benefits.
I noticed a big drop in stress levels. I didn’t really measure my ability to focus, but I think most people who work with me would say I can generally do that quite well. (Though there is always room for improvement!)
Directing your attention, and holding it in place, re-wires your brain. This happens during the meditation, but just repeating it regularly (daily if possible) changes your brain in lasting ways. The executive systems, including the cingulate cortex, become better at paying attention. This new skill is then applied across everything you do.
Being able to focus your attention is crucial to just about everything you do at work (and probably out of work too).
Wider Awareness
We often do things ‘without thinking’. So we don’t notice what is going on. Simple exercises to improve awareness can have big benefits. Again, they can reduce stress, but they can also help us to notice how we are thinking and improve our thinking.
This skill can help us to spend less time in negative cycles of thought, worrying about things or brooding on past problems.
I learned some exercises in this area from my singing teacher. We did breathing exercises. Now don’t worry, they are not difficult. All you have to do is, when you are walking (preferably outside somewhere nice) slow down your breathing.
One exercise I learned involves breathing in for two steps, out for three, in for three, out for four, in for four, out for five and so on. My teacher could get up to 40 steps for one breath. I have never made it that far.
It doesn’t have to be that hard. You could just have a go at breathing in and out every three steps. As you do it, really expand your rib cage. If you can breathe with your diaphragm, do that. Notice any areas of tension and relax them. Smile. Pay attention to the objects you are walking past.
Notice the feelings in the different parts of your body as you do it.
Do this for just a few minutes. Even if it’s as you walk along a corridor at work, it’s still useful.
The Research
The reason why this is now becoming so popular again, I think, is because the advanced methods of research available to neuroscientists mean that people can say why it’s working.
The insular cortex becomes better at sensing the interior state of your body, your primary emotions and at recognising the emotions of others, which improves your emotional intelligence.
Focusing on your breathing and slowing it down sends messages to the heart to slow down. Breathing more deeply increases the blood supply to your brain, which increases the oxygen supply to your brain (no bad thing).
Why Do I Like This So Much?
Simple. Because you don’t have to work hard to get the benefits. Amazingly, even just a few minutes a day will give real benefits. This is why I’m passing it on to you. A really simple, completely free couple of techniques that are virtually guaranteed to improve your life. What could be better?
Let me know how you get on. And if you have some exercises you would recommend, please share them here. I feel sure that there are some great ideas out there.
Hi,
Just a quick correction on the multi-tasking front.
It is impossible to multi-task. Awareness can only focus on one thing at a time. There is nothing that can be done to change this. It is imply the way that consciousness works.
Hi Alan
In running many time management courses over the years, I have found that people have very different definitions of ‘multi-tasking’. I would use it to mean organising yourself well enough so that many tasks are happening concurrently (like cooking the Christmas dinner).
I agree that ,from the research, you can’t focus on more than one thing at once.
The researcher, Rick Hanson Ph.D. who made this claim in an interview may mean something different entirely.
Hello everyone!
I understand this concept very well as I am A Nichiren daishonin Buddhist. we base our lives on the Lotus Sutra from the first century and then the writing of Nichiren Diashonin from the 14th century. However, what we do is get up in the morning and chant nam-myorenge-kyo repeatedly in front of our gohonzon (scroll) for roughly half an hour and concentrate on what our day will be like then at the end of the day do the same thing. Feel free to google any of these words and find out about SGI Uk (and international), we get together in big groups to chant and we meet up to share our experiences of how this chanting improves our lives
typo in the above!
nam-myoho-renge-kyo
Hi Kay
Thank you for your very interesting post. I will certainly have a look into this in more detail. I suspect most people will say they don’t have time to do this and I have a feeling I know what your response would be….
I have been following the rules of meditation for most of my past life menaing 10-15 years ago and i had seen the benefits of being in control of your brain and body. Surley meditation will develope your senses to the degree as much as you practic and there you can feel people and predict people and then you are ready to reply to them, so you are creating a defence always against them. But it is too tireing. Is is not easy just to let it go and be like other ones that do not know any about people and they live in their own shell with a big red circule around them. If I could be like them i would be happy, but i am not though to say now all comes to me automatically. In the past i had a bigger social circle and to be on top was my success now i can not be on top of my little social circle, just because the people around me are too laid back and they do not want to know. Keep of with work and children and married life is now priority. accomplishing my tasks now is more responsible, for me any technic that can help me to be the best on my tasks is a big plus.