Recognize that your mind, the filter through which you experience everything, is susceptible to training and can be developed and perfected, independent of religious frameworks. This empowers you to actively shape your experience of the world.
When feeling overwhelmed by personal problems, consciously open your focus to include the well-being of others. This broader perspective can reduce the intensity of your own anxiety and suffering by escaping obsessive self-involvement.
Dedicate 2-5 minutes each morning to consciously set your intention for the day (e.g., to be more mindful, caring, or less judgmental). Reconnect with this intention in the evening, and use it before difficult meetings, to predispose yourself to desired behaviors and emotional states.
Build your ‘compassion muscles’ by first stabilizing your mind with basic mindfulness (focusing on breath). Then, systematically practice loving-kindness by wishing well to a loved one, then yourself, and finally extending it to others.
Counter harsh self-criticism by being kinder to yourself and understanding your situation within the context of others’ experiences. This involves cognitively reframing difficult situations, journaling, and imagining a ‘compassion figure’ to reboot your self-soothing mechanism.
Approach competition by aiming to bring out your best self, rather than deliberately pushing others down. This positive competition is compatible with compassionate principles and can lead to greater happiness and more effective collaboration.
Dedicate about half an hour each morning to a seated meditation session. Begin with breathing and intention setting, followed by compassion meditation practices and concluding with altruistic practices to set a positive tone for the day.