Meditation is more than sitting quietly without thinking. One technique used in meditation is mindfulness, which is an essential aspect of CBT. It offers substantial benefits to entrepreneurs- mental health benefits and performance benefits being just two of them. Stay tuned to the end for a 2-minute meditation technique.
Balance is essential. Without it, we reach burnout much quicker. Make sure you make time to take care of yourself. With a proper meditation routine, you can refresh your mind and body. It’s also a great way to stay focused on your goals, so you achieve them faster.
Help you stay focused.
Help you achieve your goals.
Keep your brain functioning at a high level.
Guide you through hard times.
Change your perception of events.
Change your reaction to unfavorable conditions or events.
The difference between meditation and mindfulness.
Cognitive Behavioral Therapy (CBT)
How meditation and mindfulness can help entrepreneurs.
Make sure to read to the bottom for a quick, 2-minute meditation technique that can calm your mind and body.
Meditation vs. Mindfulness
Many people are under the misconception that meditation is purely about sitting quietly and stopping their thoughts. While that can be part of it, meditation is so much more. There are many different meditation techniques, one of which we will discuss today. That technique is mindfulness.
Mindfulness is used in meditation when you sit silently and pay attention to things.
For example, if you were in a lengthy relationship that ended in disaster, you might struggle with self-worth issues. Ruminating thoughts (thinking the same thoughts over and over, on a loop) are common in breakups. By sitting in meditation and noticing the thoughts you think, you might see that you spend a lot of time judging yourself or calling yourself names. Then, you can use another technique (more on that in another post) to change your thoughts.
That type of mindfulness is used in Cognitive Behavioral Therapy. According to the American Psychological Association (APA), Cognitive Behavioral Therapy (CBT) is often as effective (sometimes more effective) than medication for improving mental health.
What is CBT?
CBT stands for Cognitive Behavioral Therapy. It has been clinically proven to produce a change in people’s mental state and quality of life.
Some of the core traits of psychological problems often involve:
Thinking that is false.
Learned patterns of poor behavior.
This thinking and behavior can be changed, and the patient can often relieve their symptoms and improve their lives through CBT.
That might make you wonder:
If mindfulness is that effective in treating mental health problems, what can it do for your career?
How do meditation and mindfulness help you, the entrepreneur?
You may have had difficulty focusing before- we all have. With the pressure involved with entrepreneurship and the never-ending to-do list, it can be hard to stay on task. Meditation is a valuable tool for focusing because it allows your brain to process your thoughts. That’s one reason it is recommended that we meditate once a day, even if it is only for a few minutes.
Tip: If you’re new to meditation, you should ease into your practice to avoid getting frustrated with the learning curve. This is not one of those times to expect too much from yourself and “go hard.”
Many experts suggest starting with meditating for 1 minute and gradually increasing that time as you get accustomed to meditating.
You’ve probably heard many stories in which an athlete beats astonishing records or otherwise performs at a level not encountered before. While hard work plays its part, there are several techniques you can use to improve your performance- physical or professional.
One such technique is mindfulness during your work, so you notice changes you might want to make in your approach.
For example, you might be a runner with a marathon coming up. By choosing mindfulness during practice, you can monitor how your body feels when performing well, opposed to when you feel like you just can’t line up with a sustainable pace. Then, you can use your observations to improve your run.
In this way, mindfulness is similar to monitoring and analyzing website data to improve your SEO.
Now, here’s an example for using mindfulness for marketing:
Say you’re a video marketer, and you have panic attacks when you go live. While it’s common to panic in new-to-you situations, panicking can be a problem when the video is live. You might use mindfulness in practice videos before your live event. By paying attention to your breathing, you can feel when you’re about to panic. Then, by designing a technique that helps you calm your breathing in an unobvious way, you can fight the panic during live events.
*See the 2-minute meditation technique below. You can modify the length of time you use it to help you control your breath during live events.
It helps you clear your mind.
Meditation is a great way to get ideas. By meditating and acknowledging your thoughts, you can stop the mental noise and make way for ideas to come to you without ruminating or lingering on any thought for an extended period. It can be much easier to make decisions or create things when the thoughts come to you instead of stretching and reaching for them.
Mindfulness offers the benefit of identifying destructive thoughts and behavioral patterns. Entrepreneurs often use it to counter their self-doubt.
Self-doubt and feeling unworthy are two common issues for entrepreneurs. They lead to ideas and fears of failure, and when rumination is present, it can cause severe anxiety and even anger-management problems.
Meditation is more than sitting quietly without thinking. There are many techniques, one of which is mindfulness. Mindfulness is an essential aspect of CBT, and it offers substantial benefits to entrepreneurs- mental health benefits and performance benefits being just two of them. With a regular meditation practice, you can gain mental clarity, improve your emotional health and performance, and achieve laser focus. In sum, meditation offers you a secret weapon- even in your professional life.
2 Minute Meditation Technique
Want to calm your mind and body?
Meditation is one of the few actions that can calm both at the same time,
which can be very helpful in times when your body is tired and your mind is racing or when your mind is relaxed but you can’t stop bouncing off the walls.
This might happen in times like
when you are trying to sleep or
when you have had a ton of caffeine and it puts you in overdrive, but now it’s time to wind down.
One benefit of calming your mind and body simultaneously is that you can experience complete relaxation and reap the rewards of your body’s relaxation response.
Here’s the technique.
Meditation for Busy People
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With many options to choose from, where should you meditate? Inside? Outside? Home? Work?
Location, Location, Location.
In the past, I’ve written about surprising meditation methods, but this week’s focus will be location. If you have ever struggled with where you should meditate, this post is for you. Within the post, you will read:
suggestions on where to meditate.
techniques for meditating when it is loud.
suggestion for meditation apps.
tips for transforming parts of a room into a peaceful, focused area for meditation.
What is the best place to meditate?
The possibilities are endless, but you’ll get the best out of your practice when you choose a place where you feel comfortable and able to let loose- a distraction-free zone.
Meditate in your bedroom.
If you have difficulty turning your thoughts off, you might want to choose a nice quiet spot to meditate. Some people choose their bedroom because there are typically less interruptions in this space.
If your bedroom brings you to a peaceful state of mind, this is a fantastic spot for you. Just make sure you have the lighting to your liking and the sound at a level that doesn’t cause distractions.
Living in a neighborhood with lots of college students, the noise level for me is typically high. It almost doesn’t matter what time of day I choose to meditate. I could use ear plugs, but I usually choose ear buds with some type of sound that makes me feel at ease. My favorite app for this is Rain Rain, available for free on the iTunes Store.
*I am not associated with Rain Rain or iTunes. I just like the app.
You can meditate at the office.
Because there are often times when we need a “take me away” moment at work, this place should also be considered. If you have a private office, this makes things a little easier, but a cubicle might make things problematic.
It all depends on how comfortable you are with letting go in this type of space and if you can handle the view while meditating. With your eyes closed, the view might not be an issue for you, though.
TIP: Your perspective in a room can make a big difference in your state of mind. For instance, one room of my house is set up so that, depending on which wall I am facing, I might be ready to :
Work- This wall features a book case with books relevant to my business or education.
Watch tv- This wall has the television and the media console.
Read- This wall has bookcases with books for entertainment.
Meditate- This wall is blank, with no cracks or other distractions. I find this helps me when I can’t seem to shake the Monkey Mind.
Taking a 15-minute break to meditate doesn’t have to be difficult, however, because there is most likely some place at work you feel the most at ease. Find this space and use your ear plugs or ear buds, if necessary.
Your car might also be an option, so you avoid interruptions- as long as you’re not trying to meditate while driving.
If you find your coworkers interrupt your meditation, this might be a great opportunity for an open discussion about meditation at work. Your coworkers might relish the idea of being able to take a few minutes to just breathe. We are all entitled to a break at work, and a meditation break is great for those who don’t feel they can take a break, without having an emergency or being a smoker.
You can meditate in nature.
One of my favorites (once the heat has tapered off a bit in Texas) is meditation in nature.
Outdoor meditation can be one of the most beneficial things you can do for yourself. There are many benefits to being in nature, one of which is the connection to nature, which many of us are (and should be) seeking for our spiritual health.
To sum it up, there are many places to meditate. The choice is yours. Just be sure to choose a place where you can really let go.
Feel free to leave comments below, about how this blog has helped you or suggestions or questions you might have.