Leaders have a strong tendency to spend time planning, problem-solving, and thinking about conflict resolution among team members. This focus on the future, and often the past, can lead to thinking negative or random thoughts which can be draining. It can also make you more likely to experience stress, anxiety and symptoms of depression. Mindfulness training, and the regular practice of mindfulness exercises, will help you direct your attention away from this kind of thinking while enabling you to stay more engaged with the world around you.

Mindfulness is the internal process of focusing your attention to feelings and experiences that are taking place in the present; of being intensely aware of what you’re sensing and feeling in the moment, without interpretation or judgment.

In other words, instead of constantly trying to change who you are, mindfulness training offers you the chance to become more present with yourself, just as you are.

Of course, this is not simple or easy, considering the nature of the human mind and the tendency of most people to become distracted by thoughts, feelings, responsibilities, and upcoming tasks. However, despite these things, you can develop mindfulness through the practice of meditation and through other training.

Mindfulness Training Exercises

According to an article at MayoClinic.com, there are a number of exercises you can practice to increase mindfulness:

• Pay attention – It’s hard to slow down and notice things in a busy world. Try to take the time to experience your environment with all of your senses: touch, sound, sight, smell, and taste. For example, when you eat a favorite food, take the time to smell, taste and truly enjoy it.
• Live in the moment – Try to intentionally bring an open, accepting, and discerning attention to everything you do. Find joy in simple pleasures.
• Accept yourself – Treat yourself the way you would treat a good friend, with kindness, caring, and forgiveness.
• Focus on your breathing – When you have negative thoughts, try to sit down, take a deep breath, and close your eyes. Focus on your breath as it moves in and out of your body. Sitting and breathing for even just a minute can help.
• Body scan meditation – Lie on your back with your legs extended and arms at your sides, palms facing up. Focus your attention slowly and deliberately on each part of your body, in order, from toe to head or head to toe. Be aware of any sensations, emotions or thoughts associated with each part of your body.
• Sitting meditation – Sit comfortably with your back straight, feet flat on the floor and hands in your lap. Breathing through your nose, focus on your breath moving in and out of your body. If physical sensations or thoughts interrupt your meditation, note the experience and then return your focus to your breath.
• Walking meditation – Find a quiet place 10 to 20 feet in length and begin to walk slowly. Focus on the experience of walking, being aware of the sensations of standing and the subtle movements that keep your balance. When you reach the end of your path, turn and continue walking, maintaining awareness of your sensations.

These mindfulness training exercises are not designed to help you avoid the world you live in but, rather, to help you focus on the immediacy of the moment in that world. The exercises will actually keep you more deeply in the present, fully aware of your world and your place within it.

Further, mindfulness training is likely to increase your emotional intelligence and enhance your sense of empathy, improving your leadership skills.

“In an always-on world where stress levels are high and the to-do list is more often growing than shrinking, employees are taxed and lack control. Enter mindfulness [training] to help people control their reactions to external conditions, to remain calm and reduce stress, to stay focused and produce. The mind and body benefits make mindfulness training a must-have for any high-performing organization.” (Forbes.com)

If you would you like to learn more about my coaching leadership style and mindfulness training, along with the use of emotional intelligence in the workplace, my Free Leadership Webinar may be exactly what you need.