Part 2. Minute Meditations
So now that we have established that mindfulness may be the key to boosting productivity and reducing stress during our workday, the next step is figuring out how exactly to be more mindful. During this series, we will present a variety of ways you can increase your mindfulness. Your job is to try them out and see what techniques work best for you.
This week, our focus is on minute meditations. Too busy to work meditation into your schedule? Well, contrary to what you may believe, you do not need to attend a silent retreat, train to be a monk or even dedicate hours a day to successfully meditate. In fact, you can benefit from meditating for just one minute at a time.
Minute meditations can be an energizing way to center yourself and find some mental clarity while taking a break from your computer screen. How, you ask? When you’re feeling stressed, frantic, depleted of energy or in a mental fog, stop what you’re doing. Just for one minute, try to focus completely on your breathing. Count every inhale and exhale until you’ve reached 30. Here’s a helpful stick figure video to show you how easy it can be: https://www.youtube.com/watch?v=F6eFFCi12v8
At first, you might find meditating with your eyes closed in a quiet place while comfortably seated best, but once you get the hang of focusing on your breath, try performing minute meditations with your eyes open and in different settings. Perform a minute meditation while taking a break outside, walking around the building, stretching at your desk or even on your drive in to work. A successful minute meditation will be calming and serves to bring your attention back under your control so that you can direct it to only what’s most important.
Now that you know how, it’s time to get some practice. We recommend scheduling a minute meditation at least once a day for the next several days to get used to making it a part of your routine. Next up, we’ll be talking about how you can use technology to help you become a minute meditation master!
WHEN THE PRESSURE’S ON by Dr. Louis Csoka
Do you have what it takes?
At the highest level of any pursuit, the difference between the two top performers in a contest is always mental. One holds it together—while the other falls apart. The same is true in business. Whether you are confronting a crisis, making a pitch, negotiating a deal, or facing a deadline, your mindset can give you the edge.
When the Pressure’s On brings peak performance principles to the boardroom, revealing five core mental skills that enable professionals to excel while under duress:
Goal Setting—become mission-driven
Adaptive Thinking—replace negative thoughts with positive ones
Stress/Energy Management—keep your cool no matter what
Attention Control—maintain focus despite distractions
Imagery—see success before it happens
Together, the skills form the core of this complete brain-training program, which is packed with guidelines, examples, exercises, assessments, and the latest advances in biofeedback and neuroscience. By learning to harness the power of your mind, you’ll achieve extraordinary results when it matters most.
The Golfer’s Guide to Peak Performance: Playing With Your Mind, Not Just Your Clubs.
Click below to download:
itunes (for all ios devices)
Barnes and Noble. (for Nook)
Smashwords (for other ebook formats including kindle, epub, pdf)
ISBN: 978-0-9850792-0-8 (e-book)
ISBN: 978-0-9850792-1-5 (hard copy) 2012
- “The Inner Game of Leadership” by Dr. Csoka. Please email firstname.lastname@example.org for the full white paper.
- VUCA Leadership – “Leadership in Extraordinary Times” by Dr. Csoka. Please email email@example.com for the full white paper.
Dr. Csoka has been published as an expert in many different publications including:
- Biofeedback & Neurofeedback Applications in Sport Psychology
Edited by Benjamin W. Strack, PhD, Michael K. Lindsen, PhD, Vietta Sue Wilson, PhD
- The Handbook for Teaching Leadership Knowing, Doing and Being
Edited by Scott Snook, Nitin Nohria, Rakesh Khurana. Harvard Business School. Sage Publications.
- Building High-Performance People and Organizations
Volume 2: The Engaged Workplace: Organizational Strategies
Edited by Martha I. Finney
- Motivational Aspects of Selection and Attrition at USMA
Csoka, Louis S., CPT, Department of Military Leadership.
Office of Institutional Research
WestPoint, New York, 1974.
- Why Study Leadership?
73:44-47 Dec. 1985
- Performance Enhancement: The Mental Edge for Leadership.
73:32-37 Aug. 1993
- Bridging the Leadership Gap
Pub. Date: January 1998
Publisher: Conference Board, Incorporated, The
ISBN-13: 9780823706396 ISBN: 0823706397
- Closing the Human Performance Gap
Published in 1994, Conference Board (New York, NY)
Conference Board report ; no. 1065-94-RR.
ISBN 10: 0823704874
- The Rush to Leadership
Across the Board
- Transforming the HR Function for Global Business Success
Authors: Louis Csoka, Brian Hackett
Publication Date: February 1998
Publisher: Conference Board, Incorporated, The
Report Number: R-1209-98-RR
- Wharton Leadership Digest
January, 2006, Volume 10, Number 4
The Inner Game of Leadership: Peak Performance for Business Leaders