Mindfulness Meditation for Optimal Performance

4 𝙋𝙚𝙧𝙨𝙤𝙣𝙖𝙡𝙞𝙩𝙮 𝙎𝙩𝙮𝙡𝙚𝙨. 4 𝙒𝙖𝙮𝙨 𝙩𝙤 𝙈𝙚𝙙𝙞𝙩𝙖𝙩𝙚. Spoiler: Sit still and empty your mind of all thoughts doesn’t work for everyone (or most people). Most people don’t quit because they “can’t meditate.” They quit because they tried a form of meditation that 𝘥𝘪𝘥𝘯’𝘵 𝘸𝘰𝘳𝘬 𝘧𝘰𝘳 𝘵𝘩𝘦𝘮. I’ve worked with hundreds of thousands of people across the Eagle, Parrot, Dove, and Owl styles. I’ve also taught people how to meditate for more than 30 years. And I’ve seen what happens when you match your hard wiring with your mindfulness practice. Suddenly, meditation clicks. And it becomes something you want to do. Here’s how to make meditation work for your style: 🦅 𝗘𝗮𝗴𝗹𝗲𝘀  | Want results, so focus on it! Try visualization meditations focused on achieving success Take a “5-minute power reset” to feel strong and in control Utilize  future-focused goal setting as your anchor 🦜 𝗣𝗮𝗿𝗿𝗼𝘁𝘀 | Like to talk and move…so do it! Try walking meditations or movement like Tai Chi Use chanting, affirmations, or drumming Let the experience be loud, joyful, and alive 🕊️ 𝗗𝗼𝘃𝗲𝘀 | Crave connection, so feel it! Practice loving-kindness (Metta) meditation Sit in nature and let it soothe you Focus on gratitude and emotional flow 🦉 𝗢𝘄𝗹𝘀 | Need structure and clarity, so focus on it! Try Box Breathing (4 in, 4 hold, 4 out, 4 hold) Use guided meditations with a framework Practice body scans with step-by-step precision 𝗞𝗲𝘆 𝘁𝗮𝗸𝗲𝗮𝘄𝗮𝘆: There is no one-size-fits-all in meditation. But there is a style that fits you. 𝘐𝘯𝘯𝘦𝘳 𝘱𝘦𝘢𝘤𝘦 𝘪𝘴𝘯’𝘵 𝘢𝘣𝘰𝘶𝘵 𝘥𝘰𝘪𝘯𝘨 𝘪𝘵 “𝘳𝘪𝘨𝘩𝘵.” It’s about finding the right way for you. Which style are you? And what’s worked for you (or hasn’t)? #PersonalityIntelligence #MeditationTips #MindfulnessMatters #DISCStyles #EagleParrotDoveOwl

March 15th of 2016, I was woken up at 4 am by an intense pain in my stomach. Attempting to start my day, I found myself staggering downstairs, only to be overwhelmed by nausea. It was a wake-up call, signaling that something was seriously wrong. This episode led me to a diagnosis that many hard driving professionals are familiar with: chronic stress and burnout, the silent toll of juggling multiple roles. At the time, I was navigating between 3.5 roles 1) being the Director of Business Development at a technology company 2) being an Executive MBA student at USC Marshall 3) being a new father 3.5) enduring a grueling three-hour daily commute from Pasadena to Santa Monica daily This pivotal moment marked the beginning of my deep dive into mindfulness. Until then I have studied various philosophy but never practiced. It’s a journey that transformed not just my personal well-being but also my professional performance. Through studying of classics like “Zen Mind, Beginner’s Mind,” immersing myself in multiple meditation retreats, absorbing countless content, and meeting with PhDs, I crafted a suite of mindfulness practices that became my cornerstone for not only managing stress but the source of high performance achievement - hit 120% of my sales goal that year 🛠️It’s became a secret weapon. A very useful tool. Here are some practical steps I've integrated into my life, which I believe can profoundly impact anyone's professional journey: 🧠Mindfulness Practices for High Performance Establish a Daily Practice: Each morning, I dedicate time for box breathing exercise (adopted by Navy Seals) This simple act of returning my focus to my breath whenever my mind wanders has sharpened my focus, improved my emotional regulation, and cultivated a powerful presence in all aspects of my life. Mindful Moments: Wove mindfulness into the fabric of my daily activities. I have blocked off time on my calendar in between back to back meetings. These brief moments for mindful activities between tasks have become a forcing function to reset and recenter. They enhance my engagement and efficiency with each task at hand. Mindful Listening: In every meeting and conversation, I practice fully focusing on the speaker, absorbing not just their words but also their non-verbal cues, without crafting my response in my head. This approach has not only deepened relationships but also ensured that I fully comprehend the nuances of each interaction. My journey underscores that peak performance transcends technical prowess; it's equally about nurturing mental resilience, embracing mindfulness, and fostering a profound connection with our personal value. In the high-stakes realms of management and revenue functions, where success is often quantified by outcomes, goals, and quotas, mindful approach offers a sustainable and fulfilling path to what we do. Helpful material in comment 👇🏼 #selfdevelopment #mentalhealth #mentalperformance #leadership

Business moves faster than ever today. Most executives' solution is to work longer and harder. More reading. More podcasts. More data. More analysis. What if the opposite is true? That the way to break through is to do … less? By meditating for 30 minutes every morning and 10 every evening, I am more effective. I consider and decide where and how to spend my time. I navigate complex situations more easily and find unique solutions. I see reality, better utilize my emotional intelligence, and listen for and act on intuition. And (bonus!) I’m happier during the day. You can use an app or just sit quietly and focus on your breath. You’ll fidget. You’ll cramp. Your mind will wonder. You’ll check the clock. Just come back to the breath. There is nothing to “do.” Just “be.” Stick with it for two weeks and watch what happens.

There is a paradox to mindfulness: slowing down to speed up. A key part of your transformation is embracing this paradox of mindfulness. The idea of slowing down seems counterintuitive because we're conditioned to believe that more, faster, bigger is always better. Yet, this relentless pace often leads to burnout, inefficiency, and a lack of deep, meaningful progress. - Burnout: Constantly pushing yourself without breaks can lead to physical and mental exhaustion. - Inefficiency: When rushing, we often miss important details and make errors that cost us more time in the long run. - Lack of Progress: Surface-level completion of tasks prevents us from achieving the deep, meaningful progress we desire. Mindfulness introduces a powerful counter-narrative: slow down to speed up. + Focused Attention: By taking the time to focus fully on one task at a time, you enhance your efficiency. + Reduced Mistakes: Being present in each moment reduces errors and rework, ultimately saving time. + Increased Productivity: It’s about working smarter, not harder. When you slow down, you actually become more productive. Here are some practical steps to slow down: 1. Daily Meditation: Dedicate at least 5 minutes each day to meditate. Focus solely on your breathing and observe your thoughts without judgment. 2. Mindful Observations: Once a day, take a moment to fully engage your senses. Note what you see, hear, and feel, anchoring yourself in the present. 3. Gratitude Journaling: End your day by writing down three things you were grateful for. This shifts focus from challenges to positives. 4. Guided Mindfulness Exercises: Utilize apps or online resources for structured mindfulness practices that help develop deeper awareness. 5. Mindful Eating: Pay attention to the taste, texture, and sensations of your food during meals, which enhances mindfulness in everyday activities. It’s about working smarter, not harder. Think about this— can slowing down in areas of your life actually help you speed up? Consider how adopting a mindful approach could transform your productivity and well-being. Reflect on the areas where you might benefit from slowing down to truly accelerate your progress. Transformation is not about rushing to the finish line; it’s about thoughtful, deliberate steps that lead to sustainable success. Today, embrace the paradox of mindfulness and discover how slowing down can help you speed up.