Mindfulness: How to practice full consciousness

How to practice full consciousness
How to practice full consciousness

The objective ? Be more effective in removing everything that clogs your mind and reduces your concentration.

You probably know this feeling all too well: you arrive at the office with a precise schedule for the day then, as if only a moment had passed, you find yourself on the way back. Nine or ten hours have passed, but you have only completed some of your priorities. And most likely, you can’t even remember exactly what you did during the day. If it sounds familiar to you, don’t worry: you are not alone in this case. Studies show that people spend almost 47% of their waking hours thinking about something other than what they do. In other words, many of us operate on autopilot.

Add to that that we have entered what some call the “attention economy”. In the attention economy (a new branch of economics and management that treats attention as a scarce resource, NDLR), the ability to stay focused is just as important as technical and managerial skills. And because leaders must be able to assimilate and synthesize an increasing flow of information to make good decisions, they are particularly concerned by this emerging trend.

The good news is that you can train your brain to focus better by integrating mindful exercises into your day. Based on the experience we have had with thousands of managers in more than 250 companies, here are some guidelines for becoming a more focused and attentive leader.

Mindfulness
Mindfulness

An instinctive struggle or flight reaction

First, start the day off well. Researchers have found that we release most stress hormones within minutes of waking up. Why ? Because the prospect of the day ahead triggers an instinctive reaction of struggle or flight, and releases cortisol into our blood. Instead, try this: when you wake up, stay two minutes in your bed just watching your breath. When thoughts about the day arise in your mind, let them slip away and come back to your breath.

Then, when you get to work, before you immerse yourself in your activity, take ten minutes in transport or at your office to stimulate your brain through this brief exercise of full consciousness: close your eyes, relax and hold on. you right. Focus entirely on your breathing. Just keep a continuous eye on your breathing: breathe in, exhale; breathe in, exhale. To better focus on your breathing, count silently each time you expire. If you feel your mind is distracted, bring your attention to your breath. Most importantly, allow yourself to take advantage of these few minutes. During the rest of the day, different people and different emergencies will struggle with each other for your attention. But during those ten minutes, your attention is all yours.

Mindfulness: Focalization and lucidity

Once you have completed this exercise and are ready to get to work, full awareness can help you improve your efficiency. Two skills define a conscious mind: focus and lucidity. Focusing is the ability to focus on what you are doing in the moment, while lucidity is the ability to identify and rule out anything that may amount to unnecessary distractions. Know that full consciousness is not just a sedentary practice; it’s about developing a clear, sharp mind. And full awareness in action is an excellent alternative to the illusory practice of multitasking. Working fully consciously means applying the principles of focus and lucidity to everything you do as soon as you enter the office. Focus on the task at hand and chase away internal and external distractions as they arise. In this way, full awareness increases efficiency, reduces errors and even gives free rein to creativity.

To better understand the power of focus and lucidity, let us take the example of a scourge that affects almost all of us: addiction to email. E-mails have a real ability to divert our attention and redirect it to lower priority tasks because performing small tasks quickly releases dopamine, a pleasant hormone, into our brains. This phenomenon makes us dependent on e-mails and compromises our concentration. Instead, apply full consciousness when you open your inbox. Focus on what is important and stay lucid about what is nothing but interference. To start the day better, avoid checking your emails when you wake up. This will avoid a surge of distractions and short-term problems, at this time of day which has considerable potential for concentration and creativity.

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Learn to remain silent

As the day begins and with it its inevitable chain meetings, full awareness can help you animate shorter and more effective meetings. To avoid entering a meeting with your mind elsewhere, take two minutes along the way to practice full consciousness. Even better, remain silent during the first two minutes of the meeting, allowing everyone to arrive physically and mentally. Then, as far as possible, adjourn five minutes before time to leave all participants with a “conscious” transition period before their next meeting.

As the hours go by and your brain gives the first signs of fatigue, full consciousness can help you stay alert and not make the wrong decisions. After lunch, schedule your phone timer to ring every hour. Stop all activity and practice full consciousness for one minute. These deliberate breaks will save you from using autopilot and falling into action addiction.

Finally, when the day ends and you return to your home, appeal to full conscience. For at least ten minutes during the trip, turn off your phone, close the radio and focus on yourself. Evacuate all the thoughts that arise. Listen to your breathing. This will get rid of the stress of the day so that you are fully present with your family when you return home.

Full consciousness is not about living in slow motion. It is about increasing your concentration skills and lucidity at work as well as in life. It is also about removing distractions and not losing sight of both personal and organizational goalsTake control of your full conscience: test these tips for two weeks and see what they bring you.

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