12 Reasons to Startup With Mindfulness

I have been most grateful for the many ways in which mindfulness practice has sustained me in my journey as a startup entrepreneur. For those of you on a similar journey, here are 12 reasons why you might want to consider taking up mindfulness. 

Mindfulness, commonly known as the practice of present moment attention, also encompasses the cultivation of other qualities which happen to be essential for entrepreneurship. Here they are, in no particular order:

Mindfulness

Paying attention to the big picture and small details that can do you in 

Persistence

To overcome inevitable challenges, disappointments, obstacles, setbacks.

Effort 

Not being afraid to give of oneself completely, hard work.

Desire

Passion and love for the cause.

Faith 

In outcome, process, and more importantly, one's ability.

Non attachment

Particularly to one's views when it is clear that another course of action is required. And also, the outcome. 

Loving kindness

First for oneself, then others. This does not mean being meek . . . 

Concentration

Being focused on the work to be done.

Discernment 

Guarding from hasty decisions and taking the time to sort things out. 

Equanimity

Not being fazed by all the things that go wrong - they will go wrong!

Not self

Getting one's ego out of the way. Instead doing what is required by the work and circumstances.

Friendships

Most importantly, picking partners, mentors, friends wisely. 

What else would you add to the list? 

Meeting 'The Dictator' Within

In college, I return to my dorm room, only to find my backpack missing. An FBI investigation shows the crime has been committed by some men from Wadiya, 'The Dictator's country. I am at a loss and in a state of panic. What to do without my identity papers, my glasses, my money? 

I greatly respect the wisdom of dreams. In this case, it was not hard putting together the story in the dream and the inner climate I found during sitting this morning. Body in a state of assault, mind scattered, heart shut off, anxiety, just like in the dream . . . A general feeling of disconnection, and of being lost. Thoughts racing about the many projects awaiting, the itch to leave my seat and get busy, and much stress from violence done to myself. Meeting the dictator within, the tyranny of extreme busy-ness that was robbing me from the ability to see clearly and to be myself. 

Making daily call to my mother earlier, I played the part of dutiful daughter but I could tell I was not being fully present for her. Mind was elsewhere already thinking ahead, and messed up heart had other interests. A lot went on during those few minutes with my mother, and her usual enthusiasm at hearing me was not there. I hung up feeling empty, a fraud . . . 

Today will be a time for making peace with 'The Dictator'. Noticing its effects, not giving into the compulsion to do too much, taking the time to just be, and devising a strategy for effectively doing my work without getting taken over by the driven-ness. I shall make a list, and decide on priorities, and take on one thing at a time, without rushing. Work as meditation, engaged in state of concentration.

Do you ever encounter 'The Dictator'? How do you know? How do you respond?

Taking a Break

Today is the first day in a very long time, that is not filled with back to back meetings. I awoke this morning, with no emails to answer to. And my to-do-list did not include any close deadlines. Stressed mind, stressed body were overdue for a break. 

I will take the time to sit for forty five minutes. I will make it to my favorite spin class at 12.30. I will slow down and not rush. I will single task. I will resist the temptation to schedule more appointments, or make up new activities. I will pay attention to my steps. I will taste the food that I eat. 

Today, I am giving myself the greatest gift. Creating the conditions to practice mindfulness. For a whole day.

And I feel immense gratitude for the privilege of being able to control my own work schedule.

Back to Work, Mindfully

Getting ready to go back to work after one-week hiatus in France, I notice a small twinge of apprehension. My workplace, any workplace is an ecosystem that is ripe for much mindfulness practice. Here are some wise seeds from U Tejaniya, collected during the flight back home.

The first seed:

Look at the thoughts you have when you do your work, look at the views and ideas you are holding, and also notice the feelings you have when these thoughts come up. You need to recognize that it is because there is too much effort that there is tension. You are using more effort than you need . . . The main reason why you are putting in so much energy is because you have anxiety . . . Now you need to understand why you are anxious. Are you not skillful in what you are doing?  . . . Whenever you get these feelings of anxiety, just recognize them. Ask yourself whether it is really necessary to feel anxiety. Is it necessary to have anxiety to finish a job? . . . You need to acknowledge anxiety every time it comes up. Watching these feelings will help you understand something and this will allow your mind to let go. Remember that the purpose of vipassana meditation is not to relieve you from what is happening but to help you understand what is happening.

Watching the anxiety rise, and how it feels in the body, in the mind. Investigating the troublesome thoughts at the root.

Now, the second seed:

When there is a lot of pressure, a lot of stress, practicing becomes difficult. Try to learn from the difficulties at your workplace. What makes the mind agitated? Why do you lose mindfulness? Why does the mind become eager? Is it necessary to hurry? Investigating in this way will help you deal more skillfully with difficult situations and will prevent unwholesome mind states from taking over . . . Just do as much as you can. Take and appreciate any opportunity to practice. While you are working, try to be aware of how you feel, of what kind of mind states you experience. But don't try to focus, do it loosely, lightly. If you make too much of an effort to practice, you won't be able to do your job properly. If you focus too much on the job, you won't be able to be mindful. You need to find the right balance. 

Finding the right balance. Being mindful, but not obsessively.

And the third seed:

Every time you talk to someone on the phone or when someone approaches you, try to remember to check how you are feeling. What do you think and feel about that person? Throughout the day, whether at work or not, make it a habit to always check what kind of emotional reaction you have every time you interact with another person. How do you feel when the phone rings? Is the mind eager to pick it up quickly? You need to notice these things.

Every interaction an opportunity to practice.

Last, the fourth seed:

Every time you are confronted with an angry or demanding customer, check to see how your mind feels. Their greed and aversion is their problem, you need to see whether there is greed and aversion in your mind . . . When the object is positive the mind tends to react in a positive way and when it is negative it tends to react in a negative way. It takes practice observing the mind to understand these processes. Through understanding, the mind gains a measure of stability and will no longer be so strongly affected by either negative or positive objects or experiences. As understanding matures, the mind becomes less and less reactive. it also realizes that every time it blindly reacts, it is not free. For these reasons, the mind will become more and more interested in what is going on inside and will put in more effort to investigate. 

Owning one's share of reactivity and negativity, and then dropping it when the time is ripe.

Wherever your place of work, may you too reap the benefits from these few seeds, now planted in your consciousness.

Seven Intentions to Stay Mindful at Work

I have been working a lot lately, and not just at home as I usually do. No, instead, I have been involved in a whirlwind of meetings, small ones, large gatherings. The pace has been picking up with not a day in the week not busy, not responding to 'important' emails.  All for a very good cause.

And I am also noticing the mind slipping in its careful watch of mind itself. Even my dedicated morning sitting practice no longer suffices to carry me through the day. Today, I woke up with a sense of urgency of needing to really 'wake up'. I realized the importance of not trusting a typical work environment. Chronic busyness, an emphasis on doing, and a permeating culture of mindlessness are all inherent characteristics of the American workplace. All factors of dullness that can overtake anyone's mind.

Of course, the responsibility is on nobody else but myself. In the end, it is up to me to create a portable structure for my mindfulness practice.  I need to make room for the triple gems of Buddha, Dharma, and Sangha:

I go for refuge to the Buddha (Teacher) 

I go for refuge to the Dhamma (the Teaching) 

I go for refuge to the Sangha (the Taught)

And I contemplate these words from the Buddhavagga Sutta:

But when, having gone 

to the Buddha, Dhamma,

and Sangha for refuge, 

you see with right discernment 

the four noble truths 

— stress, 

the cause of stress, 

the transcending of stress, 

and the noble eightfold path, 

the way to the stilling of stress: 

that's the secure refuge, 

that, the supreme refuge, 

that is the refuge, 

having gone to which, 

you gain release 

from all suffering & stress.

Remembering the path that leads to the cessation of stress and suffering. And that no work outcome is worth forsaking myself. 

Concretely, what does this mean on a daily basis?

Here are my intentions:

To continue with early morning sitting practice.

To reflect on one teaching every day.

To make time for connections with one of my communities of practice.

To plan for regular practice pauses throughout the day, either short sittings or walking meditation.

To resist the pull of busyness, reactivity, constant doing, and dullness.

To dwell in awareness, one step removed from usual worldly way.

To connect with breath and body sensations, often.

How do you stay mindful at your place of work?

What Needs to Get Done

Imagine a workplace where everyone's energy was directed towards the task at hand.

Imagine a workplace where everyone's minds ceased to take things so personally.

Imagine a workplace where mistakes would be welcomed instead of feared.

Imagine a workplace where work itself turned into the practice.

Imagine a workplace where displays of the ego would be discouraged.

Imagine a workplace where reactivity gave way to calm responsiveness.

Imagine a workplace where politics did not exist.

Imagine a workplace where each interaction left everyone more whole.

Will you dream with me, and start making the dream happen? It's up to you!

Behind Closed Door

Twice yesterday, I closed the door of my windowless office and I set the iPhone timer for 10mn. I turned off the light, and I sat there in the darkness. Giving myself the gift of intent mindfulness, being present for breath, and sensations in still body, and all the noises, big and small that make up a work environment. 20 minutes total that's all it took to set back the clock on my mindfulness watch. 20 minutes very well spent for myself and my employer. 20 or even just a few minutes, can you spare that much in your busy work day?

Who's Got the Power?

Minding the Whole Reality of Institutional Elder Care.

In the course of my work with eldercare communities, I have become fascinated with the power differences that exist between the various groups present, some more obvious than others. This weekend's workshop with Max and Ellen Shupbach, from Deep Democracy Institute, enabled me to frame my experience within the context of rank theory. It goes like this:

Walk into any assisted living facility or nursing home in the U.S. and you very quickly get a sense of the two most flagrant power structures at work. First, is an organizational hierarchy with the director and staff in charge of dictating the daily operations, including how the care is to be delivered, by whom, and at what times of the day. Caregivers are to provide care to residents, following an established routine, mostly centered around ADLs - activities of daily living - There is a pre-determined time for wake-up, showering, getting dressed, eating breakfast, attending activities, getting changed, having lunch, taking a nap, attending more activities, having a snack, eating dinner, and being put to bed. Caregivers get their instructions from the organization, as represented by its executive director, wellness director, nursing supervisor, and activity director. In turn, residents are the passive recipients of care from caregivers.

Second, is a social hierarchy with at the top, higher-paid, educated, fully physically and mentally able members of the majority class. Below, are the care partners, who share with their bosses the good fortune of being fully employed and healthy,  while also incurring the disadvantages of being lower-paid, and being most often members of minority cultures, including sometimes a weak command of the English language. At the bottom, are the residents who suffer from the physical and also sometimes cognitive limitations of old age, along with the loss of identity from no longer working or being perceived as active contributors to society. Organizational and social hierarchies go hand in hand. Consequences of these power structures are dramatic, as demonstrated by the outrageously high turnover rates in caregiver staff in those facilities, and also the high incidence of behavioral symptoms exhibited by residents. 

There is more than what meet the eyes however. Other less apparent power structures also operate, that can open the way to a better way of caring, and greater happiness for all involved. With care partners, the power lies in them being the custodians of the care. Ultimately the quality of care comes down to, does the caregiver - or rather care partner - really care about the resident in her care? Does she feel genuinely moved to serve the other in need? Does she see him as a whole person? Does she respect him? Does she see her care tasks as opportunities to build a relationship with the resident? Is her heart involved? Does she feel empowered to use her whole self? This is deep democratic power in action.

Another form of such power resides with the residents themselves. One of the most powerful experiences in an elder care community lies in the witnessing of residents in various states of distress. Unattended residents, gathered in a common area, and left sitting in their wheelchairs, either drooling or muttering to themselves. Or pacing the hallways with blank stares, or screaming for help. Or aggressing each others out of sheer frustration . . . You may wonder, why care, besides the natural urge to care for other, less fortunate ones than oneself? As it turns out, many reasons. Living within such a climate, day in and day out, exacts a high price from the staff in charge, in the form of systemic psychological distress and eventually burnout. From a strictly business perspective, there is also the risk of turning away prospective families. I know this was one of the key deciding factors when looking for a community for my mother. Did the residents there appear relatively happy and well cared for? Or were they parked in the lobby with no one sit at their side? Because they have been silenced, does not mean that elders do not have the last word. 

What this reveals is an unexplored gold mine of possibilities for elder care, where the respective powers of elders and their care partners get fully acknowledged. Shifting the paradigm of care from solely organizational and social hierarchies to an inclusive model that takes into account all the constituents of deep democracy within the context of institutional elder care. Concretely this means, working collaboratively with care partners and residents to better understand and meet their needs. Inverting the pyramid of care so that it looks like this:

residents

family members

care partners

managers and directors

Paying attention to the whole reality. Being mindful . . . 

Showing up For Work

(This whole week, I am at Mount Madonna Center, attending a retreat with Jon Kabat-Zinn and Saki Santorelli. In honor of Jon Kabat-Zinn, I thought I would feature some of my favorite videos of him in my absence. May you enjoy!)

Here is Jon, talking about the practice of mindfulness and 'showing up' at work:

How present are you, at your place of work? Can you set the tone, and start your meetings with just a few minutes of quiet sitting? How revolutionary . . .

The Mindfulness Revolution at Work

It has been twenty years exactly since I stopped working in the corporate world, and I still remember the feeling of alienation that would overtake me every morning, as I stepped into my office on the twenty seventh floor of the John Hancock building in Chicago. Corporate America was very different back then. Women had to wear pantyhose in the dead heat of summer, and dress like men with frumpy, dark suits and bow ties. People's performances were measured largely based on superficial perceptions, such as who put in the most amount of hours, or produced the most memos, or convened the most meetings. No attention was paid to the individual's well-being, and its impact on the whole organization's productivity. What I saw then, were people who were encouraged to bring only a very limited part of their selves to the workplace. None of this was made explicit, of course, as it was considered part of the cultural norms of work. I tried to cope as best as I could, and used to sneak out every lunch time, for a yoga class at the Yoga Circle. That was not enough. My whole, real self rebelled in the form of repeated panic attacks, and a growing sense of dissatisfaction that caused me to leave eventually after the birth of my first child. I never looked back.

Fast forward to now, and what a difference twenty years can make! While not mainstream yet, the idea that personal happiness can actually contribute to the good of the whole organization is making its way, slowly, in the media, in academic circles, in the field of organization development, in the minds of corporate luminaries, in actual places of work. Even better is the connection made between the practice of mindfulness, and a happier, more productive workforce. I could not be more pleased!

Below is a compilation of the best research I could find on the topic of mindfulness in the workplace:

From Center for Contemplative Mind in Society:

Practice in the Workplace 

The Contemplative Toolbox

Contemplating Corporate Culture
The Contemplative Net: Profiles

Creating the Contemplative Organization: Lessons from the Field

A Powerful Silence: The Role of Meditation and Other Contemplative Practices in American Life and Work

Other resources:

Alterations in Brain and Immune Function Produced by Mindfulness Meditation - Richard Davidson

How to Succeed in Business: Meditate - Fortune Magazine

I particularly want to thank Maia Duerr for her groundbreaking exploration of the field of contemplative practices in organizations, that she so generously shared in all the Center for Contemplative Mind in Society reports on the topic.