If the pressures and stresses of the workplace are getting to you, it’s time to learn how to slow down your mind and really relax, advises Jain Wells. While the ancient practice of mindfulness meditation is commonly known for its ability to induce a state of deep relaxation, its real purpose is to cultivate present-moment awareness – an invaluable state of mind for hardworking PAs, who typically have a fast-paced lifestyle.
When you sit in meditation practice for a period of time each day (which can be as little as 10 minutes) you are retraining your mind to become more aware. To be completely in the present moment is to be aware of yourself and your environment as opposed to being caught up in thoughts of the past and future. For example, we have all had conversations with others when we felt that the other person wasn’t fully listening to what we were saying and were distracted in some way. When this happens, information is lost and not fully registered by a distracted mind.
When you are learning how to meditate you are actually learning how to slow down your thought process in order to experience ‘quiet mind’. As you keep practising the meditation exercise of acknowledging your thoughts and releasing them with non-judgement, you naturally bring this heightened awareness into daily life. Your levels of concentration and focus are also developed.
The biggest challenge, however, is at the beginning because the act of bringing stillness to the mind and one’s internal dialogue, or mental chatter, is easier said than done. The mind, by its very nature, wants to think. In order to assist people to learn the practice I developed Luminosity One – a meditation CD set that utilises sound frequencies to lower a person’s brainwave frequency. These slower frequencies (which you must listen to with headphones on) naturally induce a calm state of mind that corresponds with quieter mental activity.
Tried and tested
Chrissy Hecht is PA to a high-powered financial resources executive based in London. On a day-to-day basis she leads a life that involves a lot of pressure and that doesn’t conform to a regular 9-to-5 schedule. “My job involves constant changes that require me to be quick on my feet,” notes Chrissy.
She recalls how she initially grappled with the concept. “It was difficult and frustrating at first to sit and wrestle with my thoughts. The CD was a huge help to learning meditation as it helped me to slow down. I noted a very distinct change in my mood and awareness after half an hour with the CD each day – I started with 10 minutes and gradually increased it over time.”
From a personal growth perspective, Chrissy made a number of new choices as a result of her increased awareness of herself. She noticed that she was able to focus more easily, become less attached to “little things that don’t matter” and deal with work stress in a better way. “I am more balanced and generally a happier person,” she says. “I am lighter and easier to be around and it was encouraging to receive that new feedback from my closest work associates.”
How to practice mindfulness meditation successfully
Find a comfortable place to sit down free from distraction, sitting with your spine straight yet relaxed. Close your eyes and begin to notice the inflow and outflow of your breathing.
When a thought comes to mind, simply acknowledge it and return your awareness to your breathing. Maintain an attitude of non-judgement around everything you observe. Similarly, if you are distracted by a sensation in your body, or a sound in your environment, acknowledge it and return awareness to your breathing.
For the first few minutes it helps to elongate your breathing. Just be sure to make the inflow and outflow relatively balanced. As you begin to feel your mind relax, let your breathing find its own natural rhythm.
Jain Wells, PhD, is a transpersonal psychologist, teacher, author and singer-songwriter. Her Luminosity One meditation CD is available on Amazon and iTunes. Find out more at drjainwells.com
