One of the main benefits of establishing a mindfulness practice in our lives is that it helps us develop a different relationship with ourselves so that we don’t get so caught up in the crap that our personalities go through. After hanging out at the San Francisco Zen Center and Boulder Integral, I’ve distilled three core practices for developing mindful leaders: concentrating, witnessing, and intending. Let’s unpack these three!
- Concentrating: Concentrating is about zeroing in and focusing on one single object of concentration. In is associated with doing and there is a sense of effort.
Witnessing: Witnessing is about zooming out and observing everything with equanimity, quite the opposite of concentrating. It is associated with being and there is a sense of effortlessness.
- Practices include focusing on the breath, a visual object, or reciting a mantra.
- Applications include structuring your work day into 25 min work periods where you focus on one or a few tasks only. When distractions (internal or external) arise, you track them, shelve them for later, and refocus. Take a 5 min break between work periods.
- Benefits include a reconditioned nervous system, more efficient time management, and higher productivity.
Intending: Intending is about using conscious intentions to develop certain qualities or to move toward certain goals. It is associated with guiding and there is a sense of purpose.
- Practices include learning to simultaneously observe the outside world, your self sensing of your embodiment, and your emotions and thoughts.
- Applications include allowing negative emotions to self liberate and expanding the gap between stimulus and response.
- Benefits include higher resiliency, adaptability, and morale. One slowly learns to dis-identify with all finite objects that can be seen, including the personality, which leads to a lighter existence, shall we say.
- Practices include setting conscious intentions, visualizations, and positive self talk.
- Applications include monitoring your behavior throughout the day to see if they are aligned with your intentions.
- Benefits include a gradual increase in personal integrity (you’re closing the gaps between your intentions and behaviors).
Without concentrating, little gets done.
Without intending, the wrong thing gets done.
Without witnessing, there is no wisdom.
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):
- Sit with back straight (chair is fine) and don’t lean
- Keep your head balanced and don’t tip the head
- Face the wall (to minimize distraction)
- 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)
- Breathe normally
- Focus on the tip of the nose where you feel a sensation of air coming in and out
- 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
- When mind wanders, if you lose count, gently bring your mind back to the breath and start back at 1
- 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)
- Keep the mind sharp and fresh (Beginner’s Mind); don’t drift into day dreaming
Applications to Work and our Every Day Lives:
- 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)
- Focus on driving when driving, notice when your mind wanders from the task.
- 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)