The word "meditation" comes from the Latin "meditatum", which means "to ponder". It has been practised for thousands of years in numerous religious traditions, with the modern method believed to go back 5,000 years to India.
Mindfulness meditation is a type of meditation that requires no religious or spiritual belief. It is simply the ability to be fully present in the moment. It is available in every moment and, despite a world becoming filled with more distractions, there is a big demand in the workforce for people who can demonstrate focus and attention skills. Those who can train themselves to become a master of mindfulness meditation will not only improve their wellbeing but will also become more in-demand employees.
The 4 Benefits of Mindfulness Meditation
- Reduced anxiety and stress — the levels of cortisol (the stress hormone) produced in the body are reduced. It is responsible for the "fight or flight" response in stressful situations, which was useful when humans were cavemen but is less so in the modern office.
- Better emotional distance — a better sense of judgement and reasoning develops, helping to see things the way they really are, rather than letting emotions get in the way.
- Improved attention span — neuroplasticity is the "muscle building" part of the brain; the things done often become stronger, and what is not used fades away. Practising the ability to focus helps it grow stronger over time.
- Better sleep — not only does falling asleep become faster but the quality of sleep will also be improved.
How to Get Started
Finding a quiet spot, closing the eyes and focusing on the breath is the starting point. If the mind wanders — which it will, often — simply bring it back to focusing on the breath. Starting with 5 minutes of breathing, or even one minute, is fine. It does not matter how long is spent in a mindful state because each time the practice is done, the focus muscle is being developed.
Making the practice work wherever possible is the aim. Even a busy café will suffice. The skill is in noticing when the mind wanders and being able to bring it back to the breath. Remaining focused on the breath without worry when the mind wanders is part of the process.
Making the Habit Stick
People break their habits because they are not stuck enough to a reason. Being clear on the "why" behind a habit is one way to help keep it in place. If the reason to meditate comes from deep within — for example, valuing health, or wanting to feel happier and better connected with others — the habit is more likely to endure.
Another way to make the habit stick is to have some external accountability, and this is where meditation apps are particularly useful. They help track progress and log successes, and also provide guided meditations to give some structure to a practice. Both of these things provide early momentum, which is important in the early days of habit making.
One app worth considering is Headspace. Their approach is centred on making meditation simple. They are equally committed to providing authentic expertise in meditation as well as studying the science of meditation — to this end they have had 16 published studies in leading mindfulness peer-reviewed journals showing the impact of Headspace on stress, focus and compassion. Their guided meditations help train the brain to focus, and their YouTube channel features short animations that clearly explain some of the concepts behind mindfulness meditation.
Do Not Break the Chain
Life can throw obstacles in the path that can break even the most established habits. There is no benefit in dwelling on breaking the chain. The past cannot be changed but the focus can return to the future. Building the practice back up again, remembering that every time the practice is done the mind is being trained to apply that mindful approach across all areas of life, is what matters.
How Professional Academy Supports Your Journey
For those interested in Sales, Marketing, Management or Digital Marketing, Professional Academy offers both electronic and printed study materials alongside the opportunity to complete a professional qualification within a timeframe that suits each learner's circumstances. To find out more about the right qualification level, the Qualifications Navigator is a useful starting point, or the Professional Academy team is available to discuss options on a call.
