This article was based on episode 247 of The Modern Manager podcast. To hear this episode, and many more like it, you can subscribe to The Modern Manager Podcast on iTunes, Google Play, Spotify, iHeart Radio, Amazon, and Stitcher. Members of the Modern Manager community get two months of Fast Forward membership for free. Never miss a worksheet, episode or article: subscribe to Mamie’s newsletter.
Perhaps the greatest obstacle in cultivating a thriving team is ourselves. With all the ordinary stressors that come from managing people, it’s hard to always show up as our best self. That’s why a simple, five minute meditation routine can be the most transformative thing you do for your team every day.
The benefits of meditation have been proven by scientists for years; better sleep (who doesn’t want that?!), lower blood pressure, and the ability to not be controlled by debilitating emotional patterns. Plus the ability to choose what we want to focus on, rather than being constantly pulled away by distracting, unhelpful thoughts.
Joining me to give a brief overview on simple ways managers can incorporate meditation into their daily habits is the amazing meditation teacher Shai Tubali. Shai is a PhD researcher at the University of Leeds in the United Kingdom and a bestselling author on mental, emotional, and spiritual transformation. In his newest book, Llewellyn’s Complete Book of Meditation, Shai explores 35 meditation techniques from all over the world. He shares with us here the core ideas behind meditation, why meditation actually makes us better performers, and how to encourage your team to start their own meditation practice.
MEDITATION STRENGTHENS THE BRAIN
Meditation provides an opportunity to focus our attention and see beyond ourselves. It allows us to both recognize our thoughts as they are happening and then to separate ourselves from them. We learn to not identify or hold on too strongly to fleeting thoughts or emotions. As a result, we are not as easily controlled by negative thoughts. When the stress gets high, it’s easier to pause and take a breath.
A meditation practice is like going to the gym. It builds the muscles in our brain’s ability to focus and be present. Just like going to the gym, the more we build those muscles, the stronger they are.
HIGH PERFORMERS BENEFIT FROM MEDITATION
High performers often over-identify with their achievements. They live in the future, dreaming about their next actions. Life can often feel like an overwhelming series of continuous challenges thrown their way. Meditation allows these types of driven individuals to let go of identifying with their “doing” and reconnect with their sense of “being”. By connecting with themselves in the present, high achievers learn to find a sense of joy in the moment.
While meditation can feel unproductive (I’m not getting anything done!), it’s actually one of the best ways to prepare for action. Reinvigorated from their meditation, high performers will discover the mental clarity to make good decisions and emotional strength to complete their next tasks.
THE MANY WAYS TO MEDITATE
There are so many different ways to meditate. Shia recommends selecting one or more meditation techniques according to your current challenges in life or personal preference. The right approach can help you ground and align your body and mind, enhance your sense of power and presence, and enable you to communicate better.
My personal meditation practice consists of focusing on the breath and being present in the stillness. As thoughts enter my mind or external sensations catch my attention, I notice them and let them go, returning to my breath as the anchor. While this is my current practice, I’ve also experimented with repeating a mantra, walking meditation, and ecstatic dance, a music and movement based meditation. Shai’s book explains many of the meditation styles to help you find the one(s) that work best for you. Plus, there are many guided meditation apps and online meditation groups that can support your learning journey.
MAKE MEDITATION MANAGEABLE
There’s no reason to put a lot of pressure on yourself to meditate for 20 minutes or more. Start with two minutes, like I did, and then build up. The key is to do it every day. Science shows that even five minutes a day of meditation can produce dramatic results. Shai suggests approaching meditation with a lens of experimentation and enjoyment. See what feels good for your body. It’s not another thing to add to your to-do list, but something that can bring you pleasure and fulfillment. Many people find it helpful to meditate right when they wake up or just before bed, but meditation is beneficial at any time of the day that works for you.
I know it was difficult for me to begin a meditation routine. It felt awkward and even a little silly. By starting with just two minutes a day, I was able to easily add it to my morning routine. And after a few weeks, I was hooked. Meditation gives me the ability to finally slow down and be present in the moment, without worrying about the next thing I need to accomplish. It gives me the emotional stamina to handle all of the stress of managing teams and supporting people. And I saw how much more my team thrived when I was more relaxed and focused. Managers, consider giving yourselves the gift of meditation. It’s amazing how a little breathing can go a long way.
KEEP UP WITH SHAI
Website: https://shaitubali.com/
Instagram: https://www.instagram.com/shaitubali/
YouTube: https://www.youtube.com/@ShaiTubali
Get a 50% discount on Shai’s 21-Day Challenges when you become a member of the Modern Manager community at themodernmanager.com/join.
This article was based on episode 247 of The Modern Manager podcast. To hear this episode, and many more like it, you can subscribe to The Modern Manager Podcast on iTunes, Google Play, Spotify, iHeart Radio, Amazon, and Stitcher. Never miss a worksheet, episode or article: subscribe to Mamie’s newsletter.
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