· Dynamic Mindfulness is practicing being present and thankful moment by moment, bringing our full expression and creative power to our work.
· Using our own amazing ability to choose to be present in the moment with our heart and body will turn on our enthusiasm and joy while working.
· Dynamic Mindfulness is unique in that it is not directed toward getting us to be different from how we already are. Instead it teaches us how to be unconditionally present; with whatever is happening, no matter what it is.
Dynamic Mindfulness is simply paying precise, nonjudgmental attention to the details of our experience as it arises and subsides. Instead of struggling to get away from experiences we find difficult, we tune into our body, breath, thoughts, feelings fully. Equally, we bring mindfulness to pleasant experiences as well. Perhaps surprisingly, many times we have a hard time staying simply present with happiness, success and feelings of fulfillment. We tend to worry that it won't last.
The way to uncover our brilliant creativity and to alleviate our suffering is by going more deeply into the present moment and into ourselves as we already are, not by trying to change what is already going on.
How and why does being unconditionally present moment by moment matter?
When we are mindful at work, we show up for our lives, our working relationships, and the company we work for. Most important, we are living our life at work and not waiting to live our life after we put in our 8+/- hours.
We don’t need to take a 20 minute break to sit and meditate or wait tell we go home to do a nature walk to practice being mindful. We can learn to do it throughout the day moment by moment.
Dynamic Mindfulness is not our natural mental state, but it can be with training and dedication. The more skilled we become at Dynamic Mindfulness the more skilled we can be in compassionate action with our self and with colleagues.
The benefits of Dynamic Mindfulness while working are wonderful. For example, If something needs to be changed with our work performance we are present enough to understand what needs to be done.
Life is full of distractions. There are so many things going on to keep our attention going in many different directions other than our breath and our body.
The working environment promotes so much mental activity that we are so much in our heads.
People in the work environment probably have been introduced to some sort of meditation practice involving closing their eyes, sitting and breathing. Closing your eyes is very helpful to tune into the inner experience of the breath and body.
However, dynamic mindfulness uses the technique of open eye meditation because it is important to learn to tune into the heart, breath and body while we are bombarded with many projects and mental distractions.
Therefore, while doing the heart-breath meditation, keep your eyes open. Eventually you will become an expert at tuning into your breath and body no matter how busy your mind gets.
Dynamic Meditation while working requires focusing on heart, breath, body, feelings, and thoughts. First, we relate to the heart. According to HeartMath, https://www.heartmath.org/, our highly intelligent heart is sending more signals to our brain than the brain sends signals to the heart. The heart is actually communicating with our brain giving it commands continuously. Exercise #1 Heart-Breath Exercise (Heart Assisted Therapy: Self-Regulation by John H. Diepold, Jr. Ph.D, 2015)
1. Find a quiet place sitting or standing.
2. Overlap your hands and place them directly over the center of your chest over your heart.
3. Free your mind and blankly focus your attention on something in front of you (e.g., an empty space on the wall).
4. Take 3 normal respirations while keeping your hands over your heart (heart-breath)
5. Reverse your hands and again place them over your heart.
6. Again take 3 normal respirations while keeping your hands over your heart.
7. Reverse your hands once more and again place them over your heart
8. Again take 3 normal respirations while keeping your hands over your heart.
While doing this, sit or stand that is upright but not rigid, dignified but not stiff. While breathing, feel it as it comes into your body and as it goes out. There's no special way to breathe in this technique except to notice your breath. Our breath is the key to our livelihood and expressing some gratitude for your ability to breathe at all will deepen your connection to your heart. Don’t rush through the three breaths. Notice if you are struggling to breathe, if your breathing is short, if your breathing is fast, but don’t rush it. Don’t let this exercise be a “on my to do list-to check off” type of thing. If you don’t do the entire 9 breaths just do three but make them count. Make them count in the way that you remember your heart focus. This is a very effective grounding
Claim your capacity towards creatively expressing your skills!
Exercise #2 Body Checking Exercise
A client reported tension in her jaw. I asked her if there was a color to it. She reported it was like a green apple color. I asked her to imagine the green color going down her torso, into her legs and out her feet and into the earth to be recycled. After this visualization, she reported no more tension in her jaw.
While you are working, and you notice:
that you are stuck,
you hit a wall,
you feel under pressure,
you are overwhelmed,
you are anxious,
have too many thoughts,
you are feeling bored,
you are frustrated because you are continually being interrupted,
you have forgotten you're inner strength and confidence,
you have no energy,
you feel sluggish,
you are spacey,
your brain is tired,
Access your body’s creative and intuitive energy
(Lead them into a guided meditation)
Gently bring yourself back to the breath and your heart.
Bring non-judgmental observation to what you are experiencing and put a name to it.
You can mentally say "tension" to yourself as a further reminder of what you are experiencing. This labeling is not a judgment; it is a neutral observation.
Next, tune into your body and notice if you feel pressure in any particular part of your body. Perhaps the pressure is located in the jaw.
Putting a color to the jaw tension is like putting a container or net to it. You can see if the color is thick or solid, if it is dark or light, big or small, made out of a particular material like wood or metal.
After you have the feeling in a container, you do not
need to get into a story about where this feeling came from or how it got into
Visualize it (example, apple green color )going down your body into the earth as for recycling.
When ready, open your eyes. How do you feel?
Doing this during work might seem silly, but if it works, who cares? It only takes a few minutes and it is you and your own mind, healing you and your own mind.
Visualization is a useful Dynamic Mindful meditation technique while working. Visualizing a color to a problem, feeling or emotion brings access to the minds creativity. Visualization helps to bring rest to the more logical problem solving areas of your brain. Just a few minutes of visualization can help restore balance, creativity, insightfulness, and problem solving; leading to productivity, more energy, and pride in your work.
As you practice heart-breath connection and visualization, what you do for a living can be viewed as a service to others that you can be excited about. By being present in the moment with all that you are can opens doors to connecting to life at work and to your team. It can enable you to experience joy even during the challenging times.
Dynamic Mindfulness is not about getting ourselves to stop thinking or be a particular way. It is about being as fully present in the moment as possible.
It is realizing each moment in life, is only what we can be absolutely sure about. When we have this realization, we can choose to make each moment count.
We are choosing to be with ourselves as we already are, with compassion, not trying to change ourselves into some preconceived notion of how we believe we should be.
We learn to recognize disturbing emotions such as having a short fuse and anger and how to clear the mind and calm down. We become more comfortable in our own skin and more comfortable being authentic.
You don’t have to wait till the weekend to enjoy life
Using our own amazing ability to choose to be present in the moment with our heart and body will turn on our enthusiasm and joy while working. Resulting in reduced stress, pressure, frustration, brain fog, mental blockages, irritation, blood pressure, and waiting for the day to end. It will increase our compactly towards relaxation, excitement in what we create, pride, and satisfaction.