mindfulness Archives - Page 5 of 9

Identify Customer Needs with Mindful Listening

August 8, 2018

Listening closely to your prospects and customers can be challenging, especially since the mind can process words at a rate of approximately 500 words per minute, but people talk at a rate of approximately 150 words per minute. Perhaps you’ve had the experience of listening to a customer and realizing your attention has been pulled away by distracting thoughts. You can use mindful listening skills to help you focus on customers, encourage them to talk, and identify their needs and challenges.

One effective mindful listening skill is the technique of paraphrasing what your customers say. I learned about this important skill while in college, working on a telephone crisis intervention hotline. During my training for the job, the supervisor’s instruction to “repeat what the callers say back to them” was confusing. I said, “You want me to repeat what the callers say back to them? Wouldn’t that be awkward?” The supervisor looked at me with a twinkle in her eye. “You think it would be awkward to repeat what the callers say back to them?” I nodded emphatically. “Yes, I do! (pause) Oooh. Now I get it.”

When you repeat your customer’s messages back, it creates understanding and shows the customer you’re listening. It also leaves room for a customer to say, “I didn’t exactly mean that, what I really meant was this.” You can either paraphrase the customer’s words throughout your conversation, or when your customer is finished answering your questions, by saying, “Just so I can make sure I understand . . .,” and then summarize what you just heard.

People love to have someone take an interest in what they say. The more you listen, the more you can learn, and the more you learn, the greater the probability of uncovering a need your product or service can fulfill. You can even practice mindful listening skills with family and friends—they’ll likely appreciate your attention to them!

Focusing on the Task at Hand

July 24, 2018

One of the divers in the Thai cave rescue of 12 soccer players and their coach spoke of the importance of focus, saying, “You cannot let your mind slip out of focus, because when you start thinking, ‘I’m going to get stuck,’ that’s when you panic. You cannot think about anything else besides the task at hand.” The whole world watched the skill and focus these divers brought to the task at hand—and let out a collective sigh of relief as the last boys were rescued.

While few, if any, people reading this post have the experience of cave diving, most people still need to bring focus to their tasks at hand. A proven way to develop this focus is through the practice of meditation. Contrary to what some might believe, meditation is not a practice of suppressing thoughts, but it’s a process of coming into awareness of them—and then shifting your attention to a neutral object of awareness (such as your breath) each time another thought grabs your attention. Essentially, it’s like you’re taking your mind out of drive and shifting it to neutral–again and again and again, sometimes as often as every second or two. Just as the repetitive motion of doing abdominal crunches builds core strength, this continual shifting of awareness helps build your mind’s muscle—and develop your ability to focus.

People often tell me they can’t meditate, saying that their minds won’t settle down. Like starting any new practice, be patient and give yourself time to learn. It’s best to start small until you get used to meditating, and then you can gradually increase your practice time. You can find a selection of free, three-minute guided meditations here: https://soundcloud.com/joyrains.

You can also weave “mindful moments” into your day to help develop focus. For instance, try a walking meditation by bringing all your attention to the soles of your feet as they connect with the ground. Any time your mind wanders, simply bring it back to the feeling of the soles of your feet. Meditation practice doesn’t have to take a long time; sometimes it can be as simple as remembering to pause—if only for a few moments.

Tips for Turbulence

July 18, 2018

Whether you experience turbulence on an airplane, in your work life, or in your home life—meditation can help see you through times that are challenging. You can practice meditating by shifting your attention from your thoughts to something neutral, such as your breath or the feeling of your feet on the ground.

If you’re traveling in an airplane that starts to pitch and shake—your imagination may kick into high gear. The scenarios you imagine are dire: the plane dropping thousands of feet, crashing into the ocean, and your family members grieving your demise. Pretty soon you are in a full-blown stress response.

WAIT. Consider that your stress response is more in response to your thoughts than in response to what’s actually happening with the plane. You don’t know that the plane is going to drop, or that you’ll crash into the ocean, or that this will be the end of life as you know it.

CONSIDER. All you know is that you are experiencing turbulence. That’s it. See if you can stop making predictions about a dire future outcome.

CONNECT. Plant your feet on the floor beneath your seat. Feel the connection between the soles of your feet and the carpet. This will help keep your attention in your body, rather than lost in anxious thoughts.

BREATHE. Bring your attention to your breath moving in and out of your body. Perhaps you can notice the coolness of the air when you breathe in and its warmth when you breathe out. Notice your chest rising and falling. You can even silently say to yourself, “rising, falling” with each inhale and exhale to help keep your attention on your breath.

Every time you notice another anxious thought arising, see if you can release it, and gently bring your attention back to your feet and your breath. Bring your attention back as often as needed, even if it’s every second or two.

Remember, turbulence is not a permanent condition, and this, too, shall pass.

Meditation at Work

March 19, 2017

Nine-to-five jobs are no longer the norm. Employees send and receive work-related texts and emails around the clock, as work life spills over into home life. The two aren’t as separate as they used to be.

Since employees spend more hours working, proactive employers give a high priority to employees’ well-being to help prevent job burnout. Companies who want to remain competitive and attract talent are putting practices in place that help create happy, healthy employees.

Take Google, for example. They offer many perks to keep employees happy and healthy: free gourmet cafeterias, nap pods, onsite doctors for free employee checkups—and since 2007, meditation programs. Google management realizes that meditation not only reduces employee stress, but it also improves the company’s bottom line.

This makes perfect sense when you consider the costs of stress in the workplace. The World Health Organization estimates that stress costs American businesses up to $300 billion a year in job turnover costs, healthcare expenditures, and absenteeism.

Companies are wise to take measures to reduce stress. One practice that’s simple to put into place is the ancient practice of meditation. The benefits of meditation can be profound: increased awareness and focus, reduced stress, and enhanced well-being.

Even the scientific journals are weighing in, publishing studies that show meditation in the workplace makes employees more resilient in the face of challenges—and decreases reactivity to stress and the risk of burnout.

If you search online for companies that provide employee meditation programs, you’ll find companies such as Google, Target, General Mills, Intel, and Etsy. These programs show a shift in corporate cultures to more employee-friendly models. For instance, Zappos CEO Tony Hsieh places a high value on employee happiness, a model that’s helped his company achieve great success.

Hsieh and other CEO’s realize that a happy, healthy employee is a productive employee. That’s why meditation in the workplace is catching on. Not only is the practice a proven path to happiness and well-being, it’s accessible to anyone, it can be done most anywhere, and best of all, it’s free!

Finding Freedom with “Not Knowing”

March 10, 2017

One of the reasons people like to micro-manage everything is because they are worried about outcomes. And yes, I easily fall into this category, which is why I took up the practice of meditation almost 30 years ago!

One day at the local post office, I was worrying about the label on a package, as it didn’t look as if it was affixed properly. The best words of advice came from a mailman, who said, “The things you worry about generally don’t happen. It’s the things that come out of left field that cause you difficulty—things you never even dreamed of.”

Approaching life with this mailman’s wise words in mind, one can enter a state of “not knowing,” where you let go of predicting outcomes and instead, live in the present moment.

“Not knowing” is different than “not planning”

Entering the space of not knowing is different than not planning. One can plan for the future without getting lost in anxiety about imagined future outcomes and without trying to “control” the future. People can control their actions, but they cannot control the results.

The practice of “not knowing”

“Not knowing is most intimate” is an important concept in meditation practice. Intimacy in this sense means the direct awareness that brings you closer to both the immediacy of the present moment and to your true self. By not imagining outcomes based on fears, judgments, memories, and the like, you can remain open and present to what is.

Consider the following scenario: A woman takes a taxi to the airport in near-blizzard conditions. Snow falls steadily, and cars spin out of control, yet she remains in a space of “not knowing” and remains calm about what will happen next. Will the car spin out? Will they get into an accident? Will she miss her flight? As each anxious thought begins to arise, she reminds herself that she doesn’t know, and the thought loses its power.

She only knows for certain that snow is falling and accumulating, and drivers are struggling with poor road conditions. She finds it freeing to notice her stories without getting lost in them—and instead, live in the immediacy of the present moment.

She simply notices when she wants to make an assumption about the future, and then she reminds herself that she doesn’t know. If you could listen to her thoughts, you might hear: Will I get to the airport? I don’t know. Will the weather be ok to fly? I don’t know.

Being comfortable with not knowing can bring enormous freedom and with it, awareness of the moment as it really is.

Just 2 minutes (and 12 seconds) a day

August 16, 2016

Just meditating for two minutes a day can help train your mind. Regular practice is the key to learning any new skill. It’s important to approach meditation in a way that you will feel successful, so you don’t get discouraged and give up. Two minutes is a small enough time commitment to be manageable for many people. Once a daily habit of meditating is developed, even if it’s only for a couple of minutes a day, people often can realize many of the scientifically proven benefits of meditation: reduced stress, increased focus and enhanced positive emotion. Here’s a link to a free two minute (and 12 second) audio meditation: https://joyrains.com/meditation/guided-meditations/