By Tracy Tsai, PCC, CPC
When we think of mindfulness, we don’t always associate it with the workplace. For some, mindfulness may seem a bit too “touchy-feely” for the corporate environment. However, that couldn’t be farther from the truth, as numerous studies have shown that being a mindful leader has many benefits. In today’s fast-paced work environment, where employees are burning out faster than ever, companies that champion mindfulness practices at work are seeing positive results on both an individual and organizational level.
What is Mindfulness?
Mindfulness is the practice of being fully present and aware of the current moment, without judgment or distraction. By paying close attention to your thoughts and feelings and what’s going on around you, you’re able to observe your experiences and also recognize your habitual patterns of thinking. Being aware of these patterns allows you to react consciously, rather than reflexively, and change course if needed.
Mindfulness is a skill that can be learned and developed over time. There are many different ways to be mindful. One easy way to practice mindfulness is to simply take some deliberate, deep breaths whenever you feel stressed or overwhelmed. This can be done anywhere, and just a few moments of deep breathing can help you refocus and feel centered.
Another great way to hone your mindfulness is to practice meditation. Meditation involves finding a quiet, comfortable spot to sit or lie down, and focusing your attention on your breath, a specific sensation, or a mantra. Through regular practice, meditation can help you develop more awareness, emotional regulation, and a sense of inner peace.
Some other ways to practice mindfulness in everyday life include yoga, journaling, taking a walk in nature, jogging and disconnecting from technology. You can also practice mindfulness in everyday activities, such as eating, drinking, or taking a shower. When you do these activities, focus on the sensations in your body and the experience of doing the activity.
Why is Mindfulness Important for Leaders?
Practicing mindfulness provides leaders with some valuable tools. By paying close attention to the present moment, leaders are better able to focus and make good decisions. They also become more aware of the impact they have on others.
Studies have shown that mindfulness training can rewire the brain.
It’s no wonder then, that companies such Aetna, Target and General Mills have recognized the benefits of mindfulness and as a result, have created corporate-based mindfulness programs and training for their employees. In Silicon Valley, mindfulness has become part of the organizational culture in many companies, as they were early adopters. Steve Jobs was a proponent of meditation when he was at Apple, and Google is known for offering robust mindfulness training to its employees, including a seven-week course called “Search Inside Yourself”. The results of these programs include lower levels of stress, increased focus and better overall well-being. Numerous other companies have also jumped on the bandwagon, either making their own mindfulness programs or bringing in consulting firms to help integrate mindfulness into their organizations.
At Her New Standard, we intentionally weave mindfulness into all of our women’s leadership programs, because it helps participants to be more present and get the most out of their learning experience. We begin all our sessions with a grounding exercise that includes a guided meditation, as it calms the nervous system and improves participants’ receptivity to learning.
Some of our participants start out as skeptics, but by the end of the program, end up developing their own meditation practices after realizing that just a few minutes a day makes them calmer, happier and more focused.
Here’s a sample from HNS partner Ellen Keithline Byrne, so that you can experience the benefits firsthand:
Benefits of Mindfulness for Women Leaders
| KEY BENEFITS: | MINDFULNESS TECHNIQUES: |
Stress Management:
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Inner Critic Management:
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Relationship Building:
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Decision-Making:
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Creativity:
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Organizational Impact:
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We encourage women leaders to bring mindfulness to their everyday work, as it can benefit them in a number of ways. For example, mindfulness can help you:
Reduce stress and anxiety
According to a global survey by Catalyst, 92% of workers say they are experiencing burnout. Research also shows that women in leadership are consistently doing more when it comes to promoting the well-being of those on their teams, as compared to men at similar levels. This added burden takes a toll, making self-care even more critical. Mindfulness can help leaders pause and slow down, giving them the ability to choose their response when faced with stressful situations, rather than defaulting to your “fight or flight” reaction. It also improves executive presence, as mindful leaders tend to be calmer and more focused under pressure.
Manage the inner critic
Mindfulness helps women leaders become more aware of their thoughts, feelings, and behaviors. Importantly, it allows you to accept your thoughts and feelings without judgment. This helps you recognize when that negative inner voice pops up and starts to make you feel unsure of yourself. The self-awareness that mindfulness brings can allow you to better manage that inner critic. As a result, you’re more likely to feel more confident.
Build stronger relationships
A growing body of research offers evidence that mindfulness can improve the quality of interpersonal relationships. Mindfulness can help women leaders to be more engaged and develop greater situational awareness as well as increased empathy. Being present also helps you connect with your colleagues on a deeper level and makes you more aware of how you impact others. For example, if you are fully present during a meeting, you’re much more likely to actively listen to others and to respond effectively to the conversation than if you were distracted and multi-tasking.
Improve decision-making
Mindfulness has a direct impact on leaders’ decision-making ability. Studies have shown that meditation activates a different area of the brain that enables a person to uncouple their negative emotional reactions from their behavior. This implies that mindfulness can help leaders be more objective when making decisions in high-pressure situations. Instead of making a rash decision that might cost the company, you can stay centered when facing a challenge, leading to more rational decision-making.
Mindfulness also helps you focus on what’s most important. So rather than trying to tackle everything that comes your way, you’re able to reflect on and prioritize what’s most important for you, your team, and your organization.
Be more creative
Mindfulness helps enhance creativity and can inspire leaders to be more innovative. In busy work environments, we frequently fall into established routines and operate on autopilot, missing the opportunity to reframe the challenge or explore fresh perspectives. Research has shown that people who practice mindfulness are better at thinking outside the box, solving problems, and seeing things from a new perspective. This is a valuable tool for leaders as they face the many complexities of today’s ever-changing work environment.
Mindfulness Benefits the Entire Organization
Leaders aren’t the only ones who stand to benefit from mindfulness practices. When companies offer opportunities for all employees to learn how to be more mindful, the entire organization benefits. One study showed that workplace mindfulness is positively related to employee job performance and negatively related to their intentions to leave.
In addition, research by Wharton’s Lindsey Cameron showed that mindfulness practiced for just a few minutes each day can make employees more helpful and increase their productivity. At the organizational level, practicing mindfulness can result in fewer sick days, improved trust in leadership, and higher levels of employee engagement.
So what can companies do to encourage mindfulness across the organization?
- Create a mindful culture from the top down. This requires connecting the benefits of mindfulness to your organization’s stated values.
- Offer corporate mindfulness programs and train employees on how to apply the benefits to their professional and personal lives.
- Provide quiet spaces for employees to meditate. Offer resources for employees to develop their creativity and mindfulness practices such as lunch-and-learns, speaker series, meditation aids and retreats.
- Managers can play a key role by starting meetings with a brief mindfulness exercise so that everyone is engaged, centered, and more receptive to creative thinking.
It’s clear that mindfulness and leadership go hand in hand.
So What’s Stopping you?
If you’re new to mindfulness, it can be tough to know where to start. Begin with just a few minutes of deliberate deep breaths throughout the day, especially when you feel your stress level rising. Over time, you can build on this practice by using tools such as The Mindfulness App or Calm.com, setting aside time each morning to sit and be present while listening to a guided meditation. Explore different forms of mindfulness to see what resonates most with you. As a leader, you can begin meetings with a moment of grounding and intention-setting to help everyone be present.
It’s impressive what positive ripple effects these practices can have on your state of mind and on the people around you. Encourage your company leadership to consider offering mindfulness training and programs, as the effects can benefit the entire organization. You just might start a mindfulness movement and make it a better work environment for all.
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