¿Cómo puedes practicar la atención plena antes de una reunión para reducir el estrés?

Mindfulness meditation is always useful. One practice I like to do is to sit with my eyes closed and imagine somewhere that I feel safe and secure. For example it may be my bedroom. So I imagine myself in my bedroom, sitting on my bed. I look around in my minds eye about what is there. My desk, my bed, the carpet etc thinking about why I feel safe. I then imagine what sounds I may be hearing. The chirping of the birds outside, the fan going, the sound of laughter of my children outside my door. I then think of the scents in my safe space.. perhaps the spray of my meditation spray, or the smell of perfume. Once Who is there with me. Maybe my child. Then I breathe into these thoughts of feeling safe. Then bring myself back to the present.

Finding a quiet space before a meeting might just be the game-changer we all need. Whether it's your office, a cozy meeting room, or even a serene spot in nature, creating this haven can work wonders. Distancing oneself from distractions—phones, screens, or any noise—is key to tuning into our inner world. Taking a moment to breathe, center ourselves, and focus on our inner experience can vastly enhance our presence and contribution during the meeting. Wherever it may be, a quiet space sets the stage for a more focused, mindful engagement.

Find a quiet corner, whether it's your office desk, or the garden outside. You can even go for a walk, if your situation permits.

A very simple technique proven to bring clarity and energy prior an event is called box breathing or square breathing. Each inhale and exhale is 4 seconds, followed by a breath hold (retention), where you retain you breath for 4 seconds. So 4 seconds in, hold for 4 seconds, out for 4 seconds, hold for 4 seconds, and start again. All through the nose and a few minutes will do. The US navy seals practise this technique just before engaging.

Mindful breathing is a powerful tool for mindfulness. It lowers heart rate, blood pressure, and tension while boosting oxygen flow and energy. Close your eyes, inhale deeply through your nose, filling lungs and belly, then exhale slowly. Notice sensations in chest, abdomen, nose, and mouth, staying present. When thoughts wander, gently return focus to the breath. This practice brings calm, reduces stress, and re-energizes for what's ahead."

Take a moment to anchor yourself through deep breaths. Inhale relaxation, exhale stress. During my hectic days, I've found refuge in a simple breathing exercise, helping me center my focus before stepping into the therapeutic space

Close your mouth and breathe entirely through your nose. While remaining relaxed and without restricting your breathing muscles, soften the breath to reduce the amount of air you're taking in. The goal is a very mild and tolerable "air hunger," that you are able to sustain for 5-10 minutes. Light breathing increases CO2, whose presence, aside from calming the nervous system, actually increases oxygen delivery to the brain at the cellular level (via the Bohr Effect). CAUTION: Avoid if pregnant or have a heart condition. Be weary of how you interpret "deep" breathing, as it should not be conflated with big breathing. Big breaths generally expel too much CO2, exacerbating stress. When in doubt, keep your breaths light, slow, and deep.

Body scanning is a powerful mindfulness practice. Starting from head to toe or vice versa, focus on each body part, noticing any tension or discomfort. Tense and relax muscles, breathing into any tightness, and releasing it. If emotions arise, acknowledge them without judgment. This practice heightens awareness of physical sensations and emotions, easing stress and fostering a deeper sense of self-awareness.

Start from your toes and gradually move upward. Notice any areas of tension. As I prepare for a seminar, I often engage in this practice, releasing any physical tightness before guiding others.

Integrating breathwork with a body scan can be highly impactful. For instance, concentrate on your feet and breathe into them, gradually shifting your attention and breath upward until you reach the crown of your head. Alternatively, breathe into individual body parts, attempting to sense them from the inside out. For example, feel your fingers from within, noticing the energy within you. This practice aids in connecting your mind and body.

Repeat words that resonate with strength and positivity. Personally, I've witnessed the transformative power of repeating, "I am calm and capable," instilling a sense of assurance before challenging situations.

Picture success. Visualize a positive outcome for your meeting. Think of that feeling of satisfaction and happiness that you will experience post the success of your meeting.

Visualizing a positive outcome is a powerful mindfulness exercise. Close your eyes, relax, and vividly imagine your success in the upcoming meeting. See yourself speaking confidently, listening attentively, and collaborating seamlessly. Engage all senses—notice what you see, hear, smell, taste, and feel. Embrace the emotions tied to this success—satisfaction, joy, and gratitude. This practice not only cultivates mindfulness but also boosts confidence and motivation, setting the stage for a successful outcome.

It can help to set an intention for the meeting. The desired outcome you are working towards. You can keep this intention in mind during the meeting.

Sometimes, the most impactful lessons don't neatly fit into predefined categories. It's in the unexpected moments, anecdotes, or reflections where some of the most profound insights reside. One crucial aspect is the willingness to adapt and embrace the unknown. I've found that personal stories often illuminate the unspoken aspects of these practices. For instance, a seemingly minor change in routine resulting in a major shift in mindset. Ultimately, these practices are about continuous exploration and growth. They encourage us to remain open to the serendipitous learnings that often lie outside conventional frameworks. They remind us that the journey of mindfulness and personal development is as unique as each individual.