Trouble Concentrating at Work? Try some Mindfulness Practice!

STUDIES REVEAL WE SPEND UP TO 50% of our time at work not focused on the task at hand. What if we could strengthen our personal “concentration” muscles? Perhaps we could really enhance personal, team and organizational productivity!

I invite you to perform an experiment with your own consciousness and try a basic Zen focusing technique (Soto Zen style, from the lineage of Dogen). Soto Zen emphasizes practice, practice, practice! Do Zazen, or sitting practice, for 10 min every morning for a week, and see what happens.

This sort of practice increases our concentration muscles and also strengthens our capacity to witness, so that we’re less likely to get caught up in the crap that we put ourselves through. The crap still happens, but Zen practice (or almost any type of meditative activity) decreases the likelihood that we identify with the crap. We begin to develop a different relationship with ourselves. What is the awareness that is aware of you?

Preparation for Basic Zazen (Sitting Practice):

  1. Sit with back straight (chair is fine) and don’t lean
  2. Keep your head balanced and don’t tip the head
  3. Face the wall (to minimize distraction)
  4. Keep eyes open, but lower the gaze slightly to calm the mind (keeping your eyes open helps prevent you from drifting off to sleep; if you do tend to fall asleep look straight ahead, and pinch yourself)
Basic Zazen Instructions (most of the following I picked up at the San Francisco Zen Center)
  1. Breathe normally
  2. Focus on the tip of the nose where you feel a sensation of air coming in and out
  3. Count breaths (at the beginning), so for example, at the end of the exhale count 1, on the next exhale count 2, etc. all the way up to 10, and then start over
  4. When mind wanders, if you lose count, gently bring your mind back to the breath and start back at 1
  5. In the Soto tradition, it is important not to have any “gaining” ideas (i.e. striving to get better, being overly critical, or trying to stop the thinking)
  6. Keep the mind sharp and fresh (Beginner’s Mind); don’t drift into day dreaming
Applications to Work and our Every Day Lives:
  1. Condition your nervous system to work in 25 min chunks on a single task, followed by a 5 min breaks; track internal and external distractions; every 4 periods take a longer break; combine short tasks into a single 25 min period; if you finish early go into “over-learning” (www.pomodorotechnique.com)
  2. Focus on driving when driving, notice when your mind wanders from the task.
  3. Shit when shitting, eat when eating, clean when cleaning.
For more info check out Zen Mind, Beginner’s Mind (Shunryu Suzuki) and Mindful Leadership (Maria Gonzalez)

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