When meditating or in daily life, acknowledge distractions without judgment, say ’thank you’ to them as an act of gratitude, and gently return your attention. This fosters a friendly inner climate and enhances concentration.
Actively practice gratitude, even for difficult experiences or people who evoke anger, as this builds resilience, helps find meaning in suffering, and fosters an open heart, preventing you from fighting against difficult realities.
Reframe self-care (e.g., meditation) not as selfish in the negative sense, but as ‘doing for self so I can be of greater service to others,’ enhancing your capacity to help and support those around you.
Regularly take time for self-reflection and personal work (‘withdrawal’) to build capacity and avoid burnout, which then allows you to be more effective and engaged when you re-enter the world (‘return’).
Instead of suppressing emotions or using external means to numb them after difficult experiences, practice observing them clearly through mindfulness to process them effectively and prevent them from controlling you.
As a leader, implicitly teach and influence others by consistently embodying and modeling the practices and values you advocate through your demeanor, body language, and authentic self, as this is often the most impactful form of teaching.
Foster an environment that supports the development of the ‘whole person’ (heart and mind), encouraging individuals to respond thoughtfully rather than react, and to be authentic without needing to assimilate or hide parts of themselves.
Use mindfulness to calm down, increase cognitive ability, and enhance awareness in high-stress situations, thereby improving tactical soundness and overall performance.
Apply mindfulness to remain present, avoid reacting to triggers, and cultivate compassion and understanding for others’ perspectives, especially in tense community interactions, to bridge divides.
Approach meditation as a skill to be practiced and mastered, adapting the tools to fit your personal and professional needs, rather than adhering to a rigid ideal or feeling you must achieve perfection immediately.
Incorporate short ’tune-up’ meditation breaks (1-10 minutes) into your busy day, such as by closing your office door or using a guided app, to maintain clarity and focus.
Challenge perceived obstacles to meditation by finding short pockets of time (1-5 minutes) throughout your day (e.g., before bed, before entering a building) and by refuting the notion that it makes you ‘weird’ or ’lose your edge.’
Embrace a fluid approach to leadership by integrating traditionally ‘feminine’ traits like compassion and emotional strength with ‘masculine’ traits like courage, allowing for authenticity and responsiveness to individual needs.
Use mindfulness to reconnect with the original purpose and ‘why’ you entered your profession, helping you stay true to your noble endeavor and return to a place of gratitude, especially when facing challenges.
Resist the urge to ‘bear down harder’ when facing challenges; instead, recognize that taking breaks or stepping back can lead to greater productivity and fresh perspectives, rather than deepening negative feedback loops.
Encourage yourself and your team to institute ’tap out unplug time’ to disengage from constant connectivity for self-care, fostering a shared understanding that others can cover responsibilities.
Utilize breathing techniques, like ‘combat breathing,’ to calm yourself, achieve clarity, and be fully present in high-stress professional or athletic environments.
Challenge and shift organizational cultures that equate constant presence with dedication (‘70 percenter’ mentality) by building trust and demonstrating that self-care and disengagement are genuinely supported and valued.
Cultivate an awareness that each moment is inherently complete and satisfying, and challenge the idea that something is ‘wrong’ with the present moment, which often creates unnecessary problems.
When exploring new practices, inquire, connect with experts, dive into the science, and then become a practitioner, focusing on potential benefits beyond personal preconceived notions.
Extend the same compassion and understanding to yourself that you offer to others, recognizing that everyone, including yourself, has moments of struggle and imperfection.
In high-stakes meetings, especially when dealing with angry or suffering individuals, use mindfulness to remain engaged, listen effectively, and manage personal triggers, being aware that others observe your micro-cues.
If referring to Tempe, Arizona, pronounce it ‘Tem-pee’ rather than ‘Tem-pay,’ as it is the correct local pronunciation.