15 Mindfulness Tips
Written By - Joshua Watts - September 25,2019
While most professional training involves how one can develop more skills, increasing the breadth of ability, mindfulness works on giving depth to everything you already do. As such, here are 15 mindfulness tips for success in the driven legal world.
For clearer awareness and focus (especially on a documents you have worked on for some time):
1) Energising palette/mind cleanse
Similar to the wine connoisseur who takes a water biscuit between tastings, refresh your energy before picking up where you left off, rather than heading directly from one task to another. Try some star jumps, or splashing water on your face, maybe even deep breathing (point 2). This allows you to enter the next task with more energy and engagement than if you were still focused on the last.
2) Deep breathing
Mentally scrolling through possible outcomes to explore can bring feelings of stress. Simply breathe in through the nose for 4 counts, hold for 2 and breathe out through the mouth for 6. This calms you physically enabling your mind to ‘breathe’ again as well.
3) Paired Muscle Relaxation
Tensing and relaxing pairs of muscles helps you recognise when certain emotions are at the fore. Once you are able to recognise that you are experiencing stress you can take steps to manage it in order to progress your work with a more conducive mindset.
4) Look through the eyes of…
This is a common technique used in coaching and therapy to enable greater understanding of how a situation may be perceived by someone else. But why not also use it to enhance creativity too? By thinking of a task through the eyes of the client, a service user, perhaps even your family or a specific friend if so relevant… you may tap into a point of view you had not considered that enhances what you are trying to do.
5) Observe with all your senses
All too often we observe only with our eyes. By thinking about how you feel, what you smell, or what something sounds like, you may again access another level of awareness which can contribute to your design or ideas. Try to observe with all your senses and gather yet more information which can be utilised. Is there a preferred time of day when brainstorming is more productive? What language do those you might be trying to influence use eg the difference between “I hear you” and “I see what you’re saying” can give an insight to the type of stimuli they respond well to. Alternatively, a metaphor of smell or taste could be more effective than one of sight.
You are extremely busy yourself, yet you want to help. Why not pre-prepare a template for the questions you are commonly asked? This enables the person asking to utilise your guidance while still doing the task themselves, and saves you some time too. Similarly, if you know you are a “Yes” person, have some planned statements so you do not spread yourself too thinly – even a simple “I’ll give you an answer at 5pm” can give you time to think about whether you really can help.
7) Try something new
Do you have the same conversation (or discussion) over and over again? As soon as you recognise you are in a loop, stop, take a moment to breathe (which relaxes your body and mind enabling greater clarity of thought) and try to proceed in a completely different way.
8) Identify your real agenda
As an extension from point 7. Ask yourself – What is actually going on here? What do I really want from this interaction? (You don’t need to admit it to anyone, but recognising it can help you take the most effective action – even if it involves changing tack).
9) Ask don’t assume
People generally don’t hide important information deliberately, sometimes the task is so habitual to them they forget to mention it. Have an agenda of questions which you may need answers to when learning something new.
10) It’s not always enough to think you know it
If making a presentation, it’s not enough to know you have a dynamic script when read in your head. Presenting is a performance skill. Sometimes rehearsing something OUT LOUD helps you recognise the gaps in your knowledge, argument or phrasing.
11) Have photos of loved ones accessible
So often you will say “They are on my phone”. Research has shown that looking at a photo of a loved one/happy memory can release a small hit of endorphins. Yet, when they are on a phone you need to take the phone out, unlock it, look for it and sometimes worry about being caught! If you can, keep the memory accessible.
12) Personalise your “Mask”
You may wear a professional ‘cloak’ or ‘step into role’… Even if it is not possible to personalise your outfit overtly, it is possible to wear something that reminds you of you on the inside! It is as essential to ground yourself after a successful performance as it is to play the part professionally during.
13) Recognise the good things – and offer thanks
You may be focused on a new achievement or target, but don’t forget to spend a moment to recognise how far you’ve come and what you have right now. Spend a moment each day to think about the things you are grateful for – and sometimes, it might even be nice to voice them if they were offered by others.
14) Feeling down – Play out your recent personal showreel
It is possible to make yourself feel better by thinking about past achievements. However, as you play out your personal showreel also try to think about recent incidences (however small) of the things you are proud of. Life moves forward, and making new memories is as important as cherishing old ones.
15) Better yourself rather than beat others
Although much of your work may centre around winning, manage any personal competitive streak (which can negatively impact on your self-perception) by recognising when you are in the mindset of comparison and turn the focus to doing something to achieve a goal you want for yourself instead. For example, if a colleague wins a praise and you feel a sense of disappointment that you have no recognition (even if you weren’t aiming for it), identify what it is that would make you feel personal pride, and focus on that – maybe it’s spending a little more quality time with your children, or signing up for that long desired course.