When you find yourself unable to focus, how do you cope? If you fall down the rabbit hole of losing focus and then start stressing about the amount of work you have, you’re not alone. Focusing on a single task can be tough, especially when you have so much going on that needs to get done. When you’re heading down the rabbit hole, it’s good to have some mindfulness and meditation tricks up your sleeve to pull you into the present and help you relax. Mindfulness and meditation for entrepreneurs is successful in increasing brain power and giving you the ability to stay present.
How does mindfulness work?
Mindfulness is the ability to be fully present and observant of where you are and what you’re doing without really reacting or being stressed out about what’s going on. Mindfulness is simply observing. We’re all born with this ability, but it takes some practice to get good at being mindful. The entrepreneurial lifestyle can cause quick burnout, but with mindfulness practices, you can improve the ability of your brain to process and handle information. When you practice mindfulness, you have greater control over your anxiety and stress levels and could improve your energy levels to keep you going throughout the day.
How does meditation work?
Mindfulness and meditation go hand-in-hand. The way to be more mindful is to practice meditation. In meditation, you explore the inner workings of your mind by looking at your emotions, sensations, and thoughts. It might sound tough at first, but with practice, you’ll see results. With meditation, you’re not wiping all the thoughts from your brain, you’re simply allowing the thoughts and feelings to come to you.Rather than shooing them away, you’re going to explore them without judgment.
What mindfulness and meditation for entrepreneurs involves
The busy life of an entrepreneur may not lend itself to a lot of free time during the day, but if you can schedule 20 minutes a day of meditation five days a week, you’ll be on your way to being a mindfulness pro. Just like any exercise, consistency is key. For people who practice regularly, results are more long-term. If you’re willing to dedicate the time to a meaningful practice, you’ll reap all the benefits including:
- Decreased stress and anxiety
- Increased focus and concentration
- Better communication and relationships
- Better sleep
- Improved ability to follow through with goals
Tips to get started with mindfulness and meditation
- Carve out time every day to meditate. Make it part of your routine whether it’s first thing in the morning or midday. The key is to have minimal distractions, so a possible good time would be in the morning before others arrive in the office or before people start waking up in your house.
- Making it to 20 minutes on your first try might prove to be difficult. In your first week, start small and then gradually work yourself up to 20 minutes over the week.
- Find a comfortable, quiet place where you can sit. Close your eyes and try to focus on your breathing. Recognize the sensations of your breath. Where is the air going in your body? Notice how the air is flowing through your nose, filling up your lungs, expanding your chest and stomach, and then releasing through your mouth. How ever you breathe normally, take a moment to notice it. You don’t have to think – just observe. If you find yourself trailing off into thoughts, simply bring yourself back to the sensations your body is feeling. It sounds simple, but it’s easy to get distracted. Getting distracted is a normal part of the practice and as you do more, you’ll find it easier to focus on the sensations and pull yourself away from the thoughts for longer periods of time.
- You might need some help getting started. Not everyone can sit in a quiet room and just start meditating. Here are some of our favorite apps and tools for guided meditation:
Practicing mindfulness and meditation is deceivingly simple, but no one said it was easy. At first, you’ll feel uncomfortable and that’s OK! You’re training your brain to do something it has never done before, so it’s going to feel weird. Click here for a six minute guided meditation for entrepreneurs.