The Benefits of Meditation for Entrepreneurs (and Everyone)
The holidays are all over now. Time to put away the Christmas tree and stop eating holiday treats (yes, really). Time to get back to normal everyday life. However, for those of us who run businesses, hustle and bustle is normal everyday life. I was busy the last couple of weeks redesigning this website, that website and creating content and digital strategies for clients. Also, Global Wire Books released its latest ebook this week and Global Wire Design launched a new year’s marketing campaign. On top of that, I have to start working on 2014 tax returns for my staff.
Yes, I am very busy and sometimes it can be stressful. A few years ago a good friend of mine recommended that I take up yoga and meditation to bring some relief to my life. This was one of the best recommendations I could have ever received.
Yoga is great as a physical exercise. Taking a 90-minute weekly yoga class has really helped me get fit over the last few years. However, I really appreciate the breathing and meditation exercises in these classes, as it has made such a difference in my work and personal lives.
We all know the health benefits of meditation, such as decreased blood pressure and anxiety and increased energy, self awareness and peace of mind, but many of us get so wrapped up in our busy lives that we don’t take the time to breathe, literally.
So here is how I meditate and I hope you will find this useful in your own life.
Logistics:
- Find time – This is very important. This could be five minutes a day. I like to meditate first thing in the morning, as it is a great way to start the day on the right foot. If you are not a morning person, do it just before you go to bed to whine down. Also, you can meditate many times during the day, like if you are waiting to pick up your kid at school or during lunch break, or for that matter, any break you can take during the day. I like to meditate during my commute on the train or bus.
- Find a quiet place – This is why I recommend meditating in the morning or evening when your living space is at its quietest, but you can close the door in your office or sit in your car. If you have an office cubicle or commuting on public transit or anywhere that is noisy, put your headphones on and listen to some soothing audio, either chill/downtempo/lounge/yoga music like Thievery Corporation, MC Yogi, Enya or natural sound effects like waterfalls or waves crashing or birds singing.
Practice:
- Position yourself – sit down in a chair or cross your legs on the ground. You can also do this standing if you are not in the position to sit. Then close your eyes, try to forget about what is happening in your life at that moment and concentrate on breathing.
- Sama Vritti – this is the ancient Ayurvedic practice of “equal breathing”, where you inhale the same amount of air that you will exhale. First concentrate on your natural breathing first. Begin a slow count to four as you inhale through your nose. Then also count to four as you exhale out the noise. Some people practice inhaling in the nose and exhaling out the mouth. Others inhale, keep the air in for a few seconds, and then exhale. As you feel comfortable you can increase the count time.
- Nadi Shodhana – or “alternate nostril breathing” is when you hold the right thumb over the right nostril and inhale deeply through the left nostril. At the peak of your inhalation, close off the left nostril with the ring or pinky finger, then exhale through the right nostril.
- Guided Happy Thinking – go back to Sama Vritti or normal breathing and think of a positive thought or image. Maybe think of an inspiring quote by your favorite philosopher or poet.
When I started doing this practice a few years ago, I thought this was kooky, hippie stuff. But after doing this breathing and meditating for the first couple of weeks, I started to feel less stress, make better decisions, and think out things more rationally when dealing with work and family.
Today I try to do this practice at least 10 minutes a day. You know I don’t do new year’s resolutions, but if you want to try doing something about reducing life stresses with a simple plan that can be immediately implemented, try meditation. You will thank me later.