Meditation and Mindfulness might be new buzzwords around the office, but the practices are centuries old. You might have done some reading or research around the practices and assume you “can’t meditate” because you have a thousand thoughts going through your head at any moment and can barely focus on one, let alone think of nothing for twenty minutes. Well, surprisingly, meditation is not about emptying your brain and trying to fall asleep. Meditation trains you to focus on just one thing, your body or breath.

When you practice meditation, at first your mind will wander, and this is completely normal. The practice itself is to be aware that your mind is wandering and be able to bring your attention back to your breath. Essentially, you are training your brain to focus on what you want it to focus on. You’re allowing for space so you can come out of your practice feeling rested, clear, and focused. Some of my zenpreneurs use meditation to find clarity about a project, or business idea. Some use the practice to lower blood pressure, sleep better, manage emotions that tend to boil up in meetings, and to reduce stress.

If you are brand new to meditation, go into it without judgement or expectations. If you find yourself thinking, “this isn’t working”, or “I can’t relax for this long”, simply bring your attention back to your breathing. In my 6 Weeks to Zenpreneur program, we work on different breathing techniques that help you focus on just that, breathing.

Six weeks of a regular meditation practice will help you

• Know how to improve your focus when your brain seems to be going a million miles a minute
• Learn how to oxygenate your body with different breathing techniques
• Find clarity and calmness when your emotions run high
• Have the tools to relax yourself at night so that you get quality sleep to repair
• Be able to lower your blood pressure and reduce stress through mindful meditation
• Grow a meditation practice that you can rely on for the rest of your life

Challenge yourself to start your own practice this week. Begin with just five minutes of this easy meditation each morning.

Set a timer for 5 minutes and put your phone on silent.

1. Sit comfortably and balanced, with both feet on the floor and both hands/arms in the same position as each other., and close your eyes. All you need to do is notice your regular breathing pattern for a few minutes, then begin to breathe slightly deeper than normal, inhaling a bit more, and exhaling a bit more without force.
2. If your mind wanders and you notice any sounds or thoughts that come in, don’t engage. You might hear a siren, a dog barking, or a text message come in. Acknowledge their presence, and let them go with the thought, “not right now”. Return your focus back to your breathing and congratulate yourself for being able to bring yourself back to your intention.
3. After 5 minutes, when your timer goes off, start to bring your awareness back to your surroundings. Open your eyes and notice one thing in the room that you have never noticed before. Wiggle your fingers and toes, take a few mental notes about how you feel in your body. You are ready for your day.

Learn more about different meditation and breathing techniques for less stress, and more zen in your life and work. Click below for a free 7 Day Challenge!