The Mindful Journey: Exploring the Art of Meditation

Master the art of mindfulness to unlock the power of proper meditation techniques and reach a higher level of awareness through your meditation practice.

^You are here means you are ready to embark on this journey. The best way of experiencing meditation is actually to do it, not just talk about it. Meditation isn't always easy; some days, it's going to feel easy, while others might feel hard. But, no matter how uncomfortable it feels, you just need to stay with it every time.

Your emotional wellbeing and overall health can benefit from meditation. It can bring you calm, peace, and balance. As a relaxation tool, you can refocus your attention on something calming when you're stressed. Mediation can also help you stay centred and find inner peace. Meditation might help you find the perfect work life balance if you work continuously.

The most important thing is that you set yourself up in a place where you will be comfortable. You can either lie down or sit up. You definitely don't have to be sitting cross-legged on the floor.

‍Let's Begin

The Mindful Journey: Exploring the Art of Meditation — Photo by Pavel Danilyuk

We're going to open our eyes and keep their gaze soft, just aware of the space around us. Now that you have your eyes softly focused, take a few deep breaths through your nose and out through your mouth. As you breathe in, notice how the lungs fill with air, and the body expands.

As you exhale, notice that your body softens. Inhale through your nose one more time. And this time, as you breathe out through the mouth, if you'd like to, just gently close the eyes. Let's just enjoy and appreciate the feeling that we've stopped and have nothing to do, nowhere to go.

‍Take a Moment to Feel Changes in Your Body

Notice the feeling of weight—the weight of the body pressing down against the seat or the floor beneath you. And take a moment as well just to notice your surroundings without looking around, just noticing the different sounds, not trying to shut them out.

And use this opportunity as well just to notice how the body feels. We rarely pay attention to how our bodies feel. So is there a feeling of heaviness or lightness in the body? Is there a feeling of restlessness?

And as you bring your attention to the body, just starting to become more aware of that feeling, that movement of breath in the body. So, therefore, there is no need to breathe in any particular way.

Just allow the body to do its own thing. Some people feel the movement of breath in their chest, their shoulders. For some, it's in the diaphragm, and for some, it's in the stomach. Put your hand gently on your belly to feel that rising and falling sensation. Because you can't feel anything, you can't feel any movement.

"Meditation is not a way of making your mind peaceful. It is a way of seeing the peace that is already there." - Vimala Thakar

‍Put an End to Your Wanderings

Again, thoughts are going to pop into your mind. The mind's going to wander. Just notice when the mind's wandered off, and just gently come back to the breath. To begin with, we're just noticing the breath in a very general way and perhaps starting to notice whether the breaths are long or short, deep or shallow. And we might find ourselves thinking either about the exercise or other things, just realising when that's happened, let those thoughts go, and come back to the breath again.

The body knows how to breathe—not getting involved in any thinking, just allowing the thoughts to come and go. If you notice your mind has wandered and you want to bring it back to the breath, gently bring it back.

So we'll stay with that feeling, a rising and falling sensation, for a few moments longer. And then, just for a moment now, let go of any focus, even of the breath now, and for a few seconds, let your mind wander.

‍Put Your Mind at Ease

So your mind’s been wanting to think, you can let it think now. Just allow it to do whatever it wants to do. And now, just gently bring the attention back to the body. Just coming back now to that feeling of weight, that feeling of contact against the seat or the floor beneath you.

Perhaps noticing the sounds around you again. And whenever you feel ready, you can just gently open your eyes again. But before you move, just take a moment to notice how you feel in your mind body soul. The more often we do this after meditation, the more we're reminded of how much we need to pause in our life to take this time out for ourselves.

‍One Final Piece of Advice

If you can resist any temptation to analyse what's happened, the benefits, or anything else, just know that taking the time it's making a difference. But remember, before you get up, just remind yourself to take this satisfaction and sense of well-being with you into your life.

It is important to take time out, be still, and be silent to live a happy healthy life. And there are real benefits to that, but what really makes meditation valuable is how it influences our everyday life, relationships, and experiences.

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Discover the top 5 keys to creating a culture of trust and building stronger relationships in your organization by nurturing trust with your employees.

^With the fear of an impending recession, hiring freezes, and mass layoffs, many individuals are experiencing great stress and uncertainty at work right now. Employees want to know whether their job is secure, what they should be doing, and what the future holds.

In times like this, it may be incredibly difficult for managers to build trust in their teams. What information should you provide, and how much of it should you share? How can you be open about the company's problems without discouraging your employees? How can confidence be provided without making misleading promises?

Here are some 8 strategies for assisting your team through times of uncertainty:

‍Keep It Up-To-Date

Establishing Employee Trust 5 Ways to Make It Happen — Photo by Kindel Media

Because of uncertainty, things are always changing; what is true now may no longer be true tomorrow. That is why, as a manager, it is critical to keep your team members as informed as possible to avoid them getting stressed.

Schedule frequent meetings to keep your staff up to speed on recent strategy changes and actively communicate relevant information as it becomes available. When your employees are sure that you are dedicated to keeping them informed, it may reduce uncertainty and foster a better feeling of trust.

‍Be Open and Honest

While you must be careful with the information you offer, it is critical that you be as explicit and honest as possible. Be candid about the reality that no one, including you, can completely predict what lies ahead, but that you do know the company is doing all it can to provide a solid foundation for the future.

Make it apparent that the corporation wants you to share what you know by using phrases like "I shouldn't be telling you this" or "don't discuss this with anybody, but..." In order to avoid instilling secrecy and suspicion, make an explicit effort to emphasise that the information you are delivering is coming straight from leadership.

‍Assume Responsibility

When an unfavourable event occurs, be sure to accept responsibility as their leader.

As a leader, it is your responsibility to accept responsibility for the welfare of the whole team, even if it is not directly your fault. Accept responsibility for all actions, good and bad, and your team will begin to trust you.

"Leadership is not about being in charge. Leadership is about taking care of those in your charge." - Simon Sinek

‍Prepare for Similar Discussions

It may be challenging for employees when every day is different, and things are continuously changing, so be prepared to have similar talks with your team members about the same pain areas, questions, and worries.

Try to be patient, even if you believe you've previously discussed this, since your staff may need to go over things many times before they feel more in control. Additionally, be consistent in the information you provide with the team to minimise misunderstanding or misinterpretation. Incorporate employee wellness programs to start such conversations.

‍Be Confident and Enthusiastic

Because your actions and attitude as a manager may significantly impact your staff, it is critical to show confidence in leadership and excitement for the future. While things are unpredictable and no one knows everything, it is your obligation to emphasise what you do know and how you can best position the team to go ahead efficiently.

Always endeavour to lead with positivity and acknowledge your team's efforts. Language such as "we've got this" and "I'm so pleased with all the effort our team has done" is an excellent method to foster togetherness and optimism.

‍Activities That Build Trust

Morale is increased via Trust-Building Activities. It's been proved that when individuals appreciate their employees, they're happier and more productive—and this doesn't happen by chance. Providing activities aimed at creating trust in teams is one method to boost morale while also increasing trust.

‍Provide Emotional Support

During times of uncertainty, stress and anxiety are understandable. Take the time to check in with your team members on a regular basis. Begin your weekly meetings by asking how your staff are doing and if there is anything you can do to help.

Pay close attention to what they are saying and asking so that you can follow up later. As a manager, it is critical to consider your employees' viewpoints and to evaluate what you would like to hear if you were in their shoes.

‍Invest in Your Employees

High-trust workplaces foster holistic development and employee well-being in their teams and members. When growing talent inside the business, they employ a development attitude, providing chances for managers and direct reports to meet and discuss whole-person growth, which includes both a professional and personal emphasis.

Organisations that invest in their employees are more likely to retain talent and improve engagement. This can include employee wellness initiative, financial well-being programs, and fun wellness activities.

‍Conclusion

Teamwork flourishes when members trust each other to deliver and match their contributions with quality and excitement. When there is trust at work, everyone always relies on others to provide consistent efforts and solid outcomes.

A New Approach to Corporate Wellness: Putting the Focus on the Team

^In today's fast-paced work environment, corporate wellness programs often prioritize self-care to combat stress, burnout, and mental health issues. However, an emphasis on self-care might not be the ultimate solution for employee well-being.

Instead, organizations should consider adopting a collective approach to wellness, fostering connections and support among team members.

Embracing the Collective Approach to Wellness

Moving beyond the individualistic mindset requires a paradigm shift in how we perceive and address workplace challenges. By reframing adversity as a shared experience, employees can strengthen their connections and work together to overcome obstacles. This approach allows team members to pool their resources, learn from one another, and develop novel strategies, creating a more resilient and supportive work environment.

One effective way to implement this mindset is by introducing "relational pauses" into the workplace. A relational pause is a temporary break from task work in which team members are invited to discuss how their work affects them personally. This exercise aims to facilitate genuine and authentic connections among employees, allowing them to support one another better and collectively navigate the challenges they face.

Uncovering the Power of "Struggling Well" as a Team

When adversity is framed as a collective experience, employees can relate to one another more effectively, leading to increased compassion and empathy. Sharing personal experiences allows team members to see each other in a more nuanced light, revealing both strengths and weaknesses. This openness fosters an environment where individuals can grow, learn, and lean on one another during challenging times.

Discussing emotions helps disperse overwhelming feelings and enables employees to make sense of their experiences. As teams practice relational pauses, they become more aware of their own dynamics and can make deliberate choices about how they interact with one another. This self-awareness and intentionality can lead to a more cohesive, empathetic, and supportive team environment.

Practical Ways to Incorporate Relational Pauses into the Workplace

Here are some suggestions on how to integrate relational pauses into your organization:

Make it a regular part of team meetings: Encourage team members to share their thoughts and feelings during status meetings. This will help normalize the practice and create a supportive atmosphere where employees feel comfortable opening up.

Respond to escalating emotions: If tensions rise during a meeting or project, take a moment to pause and focus on the emotional dynamics at play. Encourage team members to share their feelings and listen empathetically to one another.

Develop loss rituals: In situations where employees face significant setbacks or losses, create rituals that enable emotions to be acknowledged and processed. Sharing experiences and emotions helps build resilience and fosters a sense of shared purpose.

Incorporate relational pauses into existing wellness initiatives: Use existing wellness programs as a platform for introducing relational pauses. Focusing on work's emotional realities can make these initiatives more meaningful and impactful.

Case Studies: Successful Implementation of Relational Pauses

1. Redemptive Design Associates

Redemptive Design Associates, a design consultancy specializing in repurposing office spaces, has successfully integrated relational pauses into their workflow.

After failed pitches, the team takes a moment to discuss their emotions and experiences, allowing them to process their frustrations, sadness, and hopefulness together, and fostering a supportive and understanding environment.

2. Palliative Care Unit

A palliative care unit in a large hospital has implemented a routine for discussing feelings after a patient's passing. By sharing their emotions, the staff members can better cope with their grief and support one another during difficult times.

3. Pacific Life Re's "Tea & Talk" Meetings

The London office of Pacific Life Re holds informal "Tea & Talk" meetings, where employees come together to discuss topics of shared concern. These gatherings, hosted by a wellness champion, have no fixed agenda, encouraging participants to share their thoughts and feelings in a relaxed and supportive atmosphere.

Embracing Emotions at Work

It's not uncommon for managers to hesitate when it comes to discussing emotions at work. However, smart leaders understand that embracing emotional openness can lead to improved communication, resilience, and teamwork. Encouraging employees to discuss and collectively work through challenges creates a supportive environment where everyone can thrive.

By fostering a culture of open communication, employees can build stronger connections with their colleagues and better understand each other's perspectives. This promotes a sense of shared purpose, improving collaboration and helping the team navigate adversity together.

Closing Thoughts

As organizations continue to evolve, it is crucial to reevaluate our approach to corporate wellness. We can create a more supportive and resilient work environment by shifting the focus from self-care to collective well-being.

Fostering genuine connections among employees should be at the heart of modern corporate wellness initiatives. By embracing relational pauses and collective well-being, organizations can empower their employees to thrive together, leading to a more resilient, empathetic, and supportive work culture.