Mindfulness Practices to Grow Self-Awareness
When we work with leaders who lead through trauma, we begin by supporting them to become more self-aware. Self-awareness is the foundation of emotional intelligence, and emotional intelligence is the foundation of leading through trauma. We support leaders to explore their values, their purpose, and reflect on their experiences. And we help them slow down to know what they are thinking and feeling in any given moment. Self-awareness is what allows you to know where you are, and this offers you the choice of deciding where you want to go, and how you want to get there.
Mindfulness is the ability to pay attention, on purpose, in a non-judgmental and open way, as Kabat-Zinn (2005) states, “as if your life really mattered.” Mindfulness is about making contact with yourself and the world around you — including the people in it. Mindfulness is not just about going “inside” to notice what is there, but also about connecting with where you are and who you are with — right now in the present moment.
You don’t need a formal meditation practice to practice mindfulness. In fact, research by Kabat-Zinn and his colleagues at UMASS Medical Center found that “moments of mindfulness” are highly effective at creating the physiological and psychological benefits of meditation and relaxation.
We often think that we need to do something else or something different to create a state of mindfulness. We believe that mindfulness and a workday can’t coexist. But instead, let’s look at how you can use moments of any given workday to practice, strengthen, and invoke moments of mindfulness.
At each of these points, take a moment and take an easy breath in, and an easy breath out — just noticing without judgment your sensations, feelings and thoughts:
When you first put your feet on the floor in the morning. Feel the sensations in the bottoms of your feet.
If you commute to work, when you get in your car, before starting the engine. Be aware of your body in your seat, be mindful of fastening your seatbelt and making any adjustments. Take a deep breath in and a deep breath out, and let your shoulders settle down. Now start your car.
Take a moment when you get to work before you get out of your car. Breathe deeply. Notice what feels tight or loose as you breathe. Notice the weather, the people walking from their cars, and what thoughts are crossing your mind.
Use your walk from your car to your office to do mindful greetings. Be mindful of your hello and smile, and be mindful of the ones you get in return. Take a moment to take in the hellos and smiles you get.
And if you work from home, take a moment when you first sit down to feel your body in your chair. To notice how you feel and what you are thinking.
Take mindful breaks. Get up and walk the length of a hallway, or simply stretch in your office for one minute. Breathe. Ask yourself what you need most to be more effective.
Every time you hear a cell phone, use the sound a reminder to pay attention to your breathing and come back into awareness. Use these mini wake-up calls as practice.
Take a moment before you end your workday to write down your concerns for the next day. Leave the list on your desk (or desktop) so that you can use your transition time to mindfully entire your home life whether that is a commute, or a mindful walk around the block, or a mindful task like watering plants or putting away dishes.
If you live with other people, take a moment for mindful conversation with them at some point in the evening. Share some of what you noticed about your day. Ask them about their day. This mindful conversation is just about sharing information and is not about problem-solving.
Notice what it feels like to lay back down in bed. Scan your body for areas of tension and relaxation. Breathe deeply and easily, and bring your breathing to the areas that need some tension relief.
Kabat-Zinn, J. (2005). Coming to Our Senses: Healing Ourselves and the World through Mindfulness. New York: Hyperion.
© 2024 Gretchen Schmelzer, PhD