Why Leaders Need Meditation Now More Than Ever

Meditation can be of tremendous help during times like this. Practicing meditation has been shown to and empathetically .reduce anxiety , calm the amygdala and increase our ability to think creatively

A global pandemic is in full effect. The economy is on the verge of a global recession. Chances are high that you’re feeling overwhelmed, stressed and afraid.

That’s normal. When we perceive a threat, the survival part of our brain (mainly the amygdala) kicks in and causes our focus to narrow. This is helpful when we face an immediate threat. But it also means we’re more likely to engage in worst-case scenario thinking or, alternatively, deny the threat ; we have less access to the creative and analytical parts of our brain ; and we are impaired in our ability to listen and relate to others .

Meditation can be of tremendous help during times like this. Practicing meditation has been shown to reduce anxiety , calm the amygdala and increase our ability to think creatively and empathetically . In my work with executives, I’ve observed three practices that help in times of crisis:

MEDITATE FIRST THING IN THE MORNING: If you start the day by checking your email and news, you’re drawn into reactive mode , often fighting one fire after another. On the contrary, starting the day with a few minutes of meditation can help you center and calm fear-based thoughts. You can use an app such as Insight Timer and sit in bed while listening to a guided meditation , or get up and, after a cup of coffee, sit down and practice a simple mindfulness meditation . Over time you’ll notice that you begin the day with an openness and awareness for possibilities that you would otherwise not have seen.

START EACH MEETING WITH A FEW MINUTES OF MEDITATION: We’re biased toward action in times like these. Taking a moment at the beginning of a meeting (virtual or in person) to get present, notice your own emotions and start with an increased openness to ideas can help teams be more thoughtful about problem solving. Some people might find this too “touchy-feely,” so to start, tell your team you need them fully present and focused. Then suggest an experiment: Ask them to focus on their breath for one minute. When they get distracted, suggest they simply return their attention to the breath. Most first-timers are surprised at just how distracted they are and how hard it was to stay present for one minute. Most of them will also feel that they are more calm and present after doing this.

STEP BACK WHEN YOU GET CAUGHT IN UNPRODUCTIVE THOUGHT PATTERNS: When you feel anxious throughout the day, take a moment to breathe and observe your thoughts. Chances are you’ve gone down a rabbit hole of thinking through future scenarios. While planning is critical, it’s important to do it with presence and a calm state of mind, examining actual facts. Sit in your chair, close your eyes and focus on the movement of your belly, breathing in and out. After a while you’ll notice your thoughts calm down, and you’ll feel more present and alive.

Meditation allows us to step out of survival-centric thinking and connect with others empathetically . People inside and outside your organization are in distress right now. This is an opportunity to show compassion and care, to show your team and organization who you are as a leader.

Copyright 2020 Harvard Business School Publishing Corp. Distributed by The New York Times Syndicate.

Topic: Leadership