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10 Weeks of Mindfulness at Work

July 18, 2023

As I exited the lecture hall, I came face-to-face with the presenter, a leading meditation teacher.

Welcome to week ten, the final week of 10 Weeks of Mindfulness at Work, where you’ll discover simple tips and techniques to enrich your day with mindfulness.

– Asking a Question

The teacher smiled warmly as I said, “I loved your talk! But I have a question; would you have a moment to answer?” He graciously agreed.

I continued, “I’ve touched moments of peace and calm — when looking at a sunset, playing with my dog or listening to the ocean waves, but then that feeling disappears. How do I get it back?”

– A Profound Response 

Still smiling, the teacher said softly, “If it was true before, is it not true now?”

His response surprised me. It was so simple, but also so true.

– Inner Calm

Years later, I now offer mindfulness program for the workplace. 

I’ve witnessed people accessing a place of inner calm for a fleeting moment before all the STUFF (Stories, Thoughts, Urges, Frustrations and Feelings) that cycles in the mind obscures any peace of mind. 

But the good news is that if you access that calm place for a few seconds, then you can learn to access it for a minute, and then for a few minutes — and then perhaps, for even longer. After all, if it was true before, is it not true now?

Remember, mindfulness isn’t a state of continual, uninterrupted present moment awareness; but rather, it’s a practice of noticing when your attention wanders and gently — ever so gently, without judgment — returning your attention to the present moment, one breath at a time. 

Reflection: Have you experienced moments of quiet and calm? What techniques do you use to get back to that mindset?

WEEK TEN PRACTICE SUGGESTION: See if you can enjoy a moment of inner calm. Perhaps you can find it by focusing on just one breath, focusing on the sounds of the birds outside your window or focusing on the feeling of your feet touching the ground as you walk.

Thus ends this series, 10 Weeks of Mindfulness at Work. I hope you’ve enjoyed the posts and have found some techniques that you can practice to help you enhance your life, both at work and at home.

I’ve written this 10-week series to celebrate the 10th anniversary of Meditation Illuminated: Simple Ways to Manage Your Busy Mind, a primer for beginning meditators.

Available on Kindle for 99¢ from July 20 – July 25. A perfect summer read for those new to meditation and those more experienced who want a refresher.

Wishing you many mindful moments!

10 Weeks of Mindfulness at Work

July 18, 2023

She stepped up to the front of the room for her presentation, touched the smooth stone tucked into her pocket and smiled confidently.

She had just learned the stone meditation when I presented mindfulness techniques to her group — and she emailed me to say how “surprised and delighted” she was that something as simple as a stone could help calm her nerves.

Welcome to week nine of 10 Weeks of Mindfulness at Work, where you’ll discover simple tips and techniques to enrich your day with mindfulness.

– Cultivating Present Moment Awareness

When I offer in-person mindfulness programs, I typically bring a basket of stones. (For virtual programs, I recommend folks have a stone or other small object handy.) The purpose of the stone is to give people a tangible focal point, since focusing on one’s breath can be challenging. 

If you’re curious about meditating with a stone, here are some simple instructions. Practice for a few seconds or for as long as you’d like!

Place a small stone in the palm of your hand. Gently rest your attention on it, noticing its various characteristics, including the weight of the stone, its temperature, shape, texture and size. Any time your attention wanders, gently bring it back to your stone, even if it’s every second or two.

– Cultivating Strength

You can also use the stone to help cultivate the quality of strength. To practice, rest your attention on the solidity and strength of stone — either the stone in your hand or by imagining another form of stone, such as a mountain. Whenever your attention wanders, gently bring it back to the stone and its quality of strength. 

Imagining this strength in your mind and body will help cultivate this quality within you. You can also keep the stone in your pocket as a reminder of your inner strength, just as I described at the beginning of this post.

– Adding Space

Here’s a third way to practice with your stone. This technique is designed to add space to your STUFF — the Stories, Thoughts, Urges, Frustrations and Feelings that typically cycle in the mind.

Imagine your mind is like the surface of a lake. Now imagine skipping your stone over the surface. Watch as the spaces between the waves of your STUFF become wider and wider, just as the rings of water become wider when you skip a stone on a lake’s surface. 

WEEK NINE PRACTICE SUGGESTION: Find a smooth stone to hold in your hand. Try any (or all!) of the three techniques described.

**10th Anniversary

Be on the lookout for a 99¢ Kindle promotion from July 20 – July 25 to celebrate the 10th anniversary of “Meditation Illuminated: Simple Ways to Manage Your Busy Mind,” a step-by-step book for beginning meditators. Also available in paperback and audiobook.

10 Weeks of Mindfulness at Work

July 18, 2023

As I walked along the sidewalk, chimes started ringing above my head. I glanced up at the breezeway ceiling, high above the sidewalk.

Welcome to week eight of “10 Weeks of Mindfulness at Work” where you’ll discover simple tips and techniques to enrich your day with mindfulness. I hope you find some inspiration!

– Chimes

Curiously, tiny chimes and other small wind instruments had been installed on the breezeway ceiling, evenly spaced along the way — part of an Art in Architecture Program.

I was grateful for the sound vibrations rippling through the air, as I was feeling a bit frazzled after driving in unexpected traffic. A perfect time to practice a sound meditation.

I shifted my focus to the vibrations of sound, rather than focusing on the thoughts in my busy mind. A feeling of calm washed over me — thankfully, since I was about to present a mindfulness program to the FDA on how to manage stress!

Sound meditations are a great way to manage stress — and you can practice this type of meditation in so many different ways. Take birds, for instance.

– Birds

Last month, I was quoted in a Woman’s World article on listening to birds. 

As I shared with the columnist, “When I ‘listen’ to the thoughts in my busy mind, depending on what those thoughts are, I can become stressed. This is because of the meaning I give the thoughts.”

“But when I shift my attention to listening to bird songs, I’m not judging the sounds of their songs or giving them a particular meaning. I’m just listening with an open attitude. I don’t have to ‘do’ anything. The sounds come and go on their own. I just listen to the songs and the sounds of silence between the songs.”

“Shifting attention from my busy mind to the sounds of bird songs is a practice I’ve come to appreciate over the years. And it’s a simple practice to do! Simply go outdoors and enjoy the gifts of the natural world.”

After posting about this article in my newsletter and on LinkedIn, I was surprised at how many people responded, saying listening to birds is a practice they’ve come to enjoy, as well.

– Colleagues

Sound meditations are simple to practice. Just listen with an open, non-judgmental attitude.

Now,  imagine taking this sort of listening and applying it to colleagues and clients. Rather than focusing on how they’ll respond or what you’ll say next (or what you’re going to eat for lunch!), bring your full attention to the person you’re talking to. Listening in this way helps build understanding, trust and strong relations. 

WEEK EIGHT PRACTICE SUGGESTION: Practice listening with an open, non-judgmental attitude at work — and even at home with family and friends. They’ll likely appreciate the attention!

**99¢ Special

Be on the lookout for a 99¢ Kindle promotion July 20 – 25 to celebrate the 10th anniversary of “Meditation Illuminated: Simple Ways to Manage Your Busy Mind,” a step-by-step book for beginning meditators. Also available in paperback and audiobook.

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