Finding Stillness: Counting the Breath for Focused Calm

Are you feeling overwhelmed by the constant chatter of your mind? If you're yearning for a sense of calm and inner peace, then my latest guided meditation, "Letting Go," might be the key you've been searching for.

The Rhythm of Focus: Counting Your Breath

This meditation takes a unique approach to mindfulness by focusing on counting the beats of your breaths, both inhale and exhale. Instead of getting lost in the vastness of the space between breaths, we'll use counting as an anchor for your attention. This simple act can be surprisingly effective in quieting mental chatter and bringing your awareness to the present moment.

Key Points and Learning Outcomes:

Cultivating Breath Awareness: The meditation begins by guiding you to become aware of your natural breath pattern. You'll observe the sensations of inhalation and exhalation without trying to control them.

Counting In and Out: Once comfortable, we'll introduce counting. You'll silently count a specific number (choose a comfortable number of beats like 3 or 4) on your inhale and another number (the same or different) on your exhale. This repetitive counting creates a focus point, gently pushing away distracting thoughts.

Letting Go of Distractions: As you become accustomed to counting, your mind may wander. When this happens, gently acknowledge the distraction and return your focus to the count. With practice, this process becomes easier, strengthening your concentration and promoting a sense of inner calm.

The Benefits of Focusing on the Breath

The "Counting the Beats of the Breaths" meditation offers more than just a temporary escape from stress. Here are some benefits you can expect with regular practice:

• Reduced anxiety and stress

• Improved focus and concentration

• Enhanced emotional well-being

• Increased mindfulness and present-moment awareness

• A greater sense of inner peace and calm

• Embrace the Stillness Within

I invite you to embark on this journey of focused calm. Find a quiet space, put on your headphones, and allow the meditation to guide you towards a sense of inner peace and tranquility. You deserve it.

Ready to begin?

Download my "Letting Go" meditation for FREE.

Letting Go Guided Meditation

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Appearance on the Prime Life Podcast - Ep. 70 "Practicing Mindfulness Can Transform Your Life"

I was honored to be a guest on the Prime Life podcast. In this appearance I had a great conversation with Josef Katz and Mary Falletti-Creanon on how the practice of mindfulness can help transform your life.

We discussed strategies for managing stress, improving focus and productivity, and enhancing overall health – all through the power of mindfulness.

Episode Overview

In the episode, I delve into:

• Practical mindfulness techniques for professionals in today's demanding work environment.

• Simple strategies that listeners can implement to manage stress, improve focus, and enhance their overall well-being in both corporate settings and individual coaching

• Research about these practices can significantly benefit mental health & well-being

• A huge thank you to the Prime Life team … especially Mary Crean, MBA for having me on!

During times of transition, we all can use strategies that can help decrease anxiety and improve kindness and compassion not just for ourselves but for others. Jennifer Monness, founder and director of the Meditation Lab shares how mindfulness can help manage stress and improve focus, well-being, and relationships. She also discusses how mindfulness can be practiced in our daily activities.

The Prime Life Podcast

The Prime Life podcast focuses on how to live longer and live better through exploring purpose, exercise, diet, healthcare, and finance in the hopes of adding good years to our life.

Listen to the Episode

Listen on Apple Music, Spotify, Amazon Music, Google Podcasts, Pandora, and through your web browser.

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Get Started on Your Mindfulness Journey

Start incorporating mindfulness into your life. JLM Wellness (formerly The Meditation Lab) offers a variety of workshops to help students, teachers, teams, small groups, individuals, and employees achieve focus, reduce stress, become more productive, and find balance.

Reach out for a clarity call!

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Unlocking the Power of Employee Engagement, Retention, & Psychological Safety

I recently worked with Dr. Casey DeBruyn. We co-authored an article about Mindfulness in the Workplace.

So many of us have experienced firsthand how stress and anxiety can take a significant toll on the mind and body. It is great to see more and more companies investing in their employees’ well-being!

I am thrilled the research supports the impact of this type of programming: higher levels of commitment at work, increased engagement, & ultimately a reduction costly turnover.

Read the full article on LinkedIn and be sure to connect with Dr. DeBruyn and myself on LinkedIn:

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The Mindful Workplace: Unlocking the Power of Employee Engagement, Retention, and Psychological Safe

By Dr. Casey DeBruyn

Senior Industrial/Organizational Psychology, Organizational Development Consultant | Driving organizational transformation through scientific methods and data-driven insights.

September 1, 2023

The New Cornerstones of Success: Why You Should Care

Creating a thriving and productive workplace environment requires attention to employee engagement, retention, and psychological safety. These factors directly impact an organization's success and the satisfaction and well-being of its employees. Despite the economic slowdown, data from the U.S. Bureau of Labor Statistics (2023) indicates that employee turnover in 2022 and 2023 has reached unprecedented levels in the past 13 years. Employee engagement fuels motivation, commitment, productivity, and innovation. Retention efforts save resources by reducing turnover costs and ensuring a knowledgeable and experienced workforce. According to research conducted by SHRM (Navarra, 2022), replacement costs can be as high as 50% to 60%, with overall costs ranging from 90% to 200%.

Mindfulness: The Game-Changer You Didn't Know You Needed

Implementing mindfulness and meditation practices can significantly contribute to fostering psychological safety in the workplace. This psychological safety allows employees to feel at ease expressing their ideas, taking calculated risks, and openly collaborating with their colleagues. Mindfulness and meditation techniques empower individuals by helping them effectively manage stress, improve focus, and develop emotional intelligence. These benefits enhance the organization's engagement, retention, and overall psychological safety. Enabling individuals to cultivate a resilient mindset and navigate challenges with clarity, mindfulness, and meditation positively contributes to creating a harmonious work environment that propels the organization toward sustainable success.

The Science Behind Mindfulness

Research on the effects of mindfulness and meditation has shed light on their profound impact on focus, stress management, and emotional regulation.

Recent studies have explored the impacts of mindfulness-based interventions on various aspects of employee well-being and behavior. Fazia et al. (2021) found that an Integral Meditation program significantly improved employees' mindfulness, stress levels, self-compassion, interoception, and overall well-being over 12 weeks. Hülsheger et al. (2022) provided preliminary evidence that mindfulness training can reduce affect spin, which refers to emotional fluctuations linked to exhaustion and dissatisfaction. Additional research from Williams and Polito (2022) suggests that brief mindfulness interventions may enhance prosocial preferences and ethical intentions. These studies indicate that mindfulness interventions can improve employee well-being, reduce stress, and encourage positive behaviors.

In today's fast-paced world, mindfulness has emerged as an effective tool for enhancing cognitive abilities and emotional well-being. Studies show mindfulness techniques like meditation and breathing exercises significantly improve focus by training attention on the present moment, increasing productivity and task completion. Mindfulness also reduces stress and promotes emotional regulation by decreasing stress hormones and encouraging nonjudgmental observation of thoughts and feelings, leading to greater resilience. Regular mindfulness is linked to higher satisfaction and well-being by fostering self-awareness and positive perspectives. The growing scientific evidence highlights mindfulness as a promising approach to managing distractions, regulating emotions, and cultivating fulfillment in our complex world.

Big Names, Big Results

A common misconception is that mindfulness and meditation only benefit small companies. However, examples from major Fortune 500 organizations prove otherwise. Companies like Apple, Google, Nike, McKinsey & Co., Deutsche Bank, and Procter & Gamble have implemented mindfulness or meditation practices and are reaping the rewards. They have witnessed enhanced emotional intelligence (EQ), reduced employee stress levels, increased engagement rates, and even improvements in innovation (Duffy, 2020).

The Ripple Effect of Employee Engagement

Prioritizing employee engagement provides critical benefits through enhanced relationships, communication, and motivation. By cultivating empathy and emotional intelligence, organizations create environments conducive to open dialogue, understanding, and conflict resolution, strengthening interpersonal connections and morale. Moreover, engagement directly increases employee motivation and commitment when staff feel valued and connected to the company mission, driving heightened creativity and productivity. This also has ripple effects on teamwork, as engaged employees exhibit greater cohesiveness in leveraging strengths and contributing to shared goals. As the multifaceted advantages of engagement become clear, investing in strategies that nurture it, like mindfulness and meditation, is an integral aspect of modern workforce management.

The Power of Psychological Safety

The concept of psychological safety has been studied since the early 19th century. However, it was not until Harvard Professor Amy Edmondson added to the definition in 1999 as a shared belief that a team is safe for interpersonal risk-taking. While interpretations vary, psychological safety encompasses emotional, physical, and cognitive safety - feeling authentic, speaking up, and being free from harm. Mindfulness practices can promote psychological safety by reducing bias and judgment while increasing empathy, understanding, and open-mindedness. This greater awareness of thoughts, emotions, and reactions helps cultivate a more supportive and inclusive mindset. Mindfulness enables individuals and teams to provide the mutual trust and respect necessary for psychological safety.

Mindfulness in Action: Effective Practices

Self-awareness meditation is a practice where you focus on your thoughts, emotions, and bodily sensations without judging them. Awareness of these aspects can help you notice your biases when they occur. When you are more aware of yourself, you can see when you make assumptions or form opinions based on preconceptions. This helps you respond more thoughtfully and mindfully.

Loving-Kindness Meditation (Metta) can help you develop compassion, kindness, and love for yourself and others. Practicing Metta can cultivate greater empathy and connection with people from diverse backgrounds. Metta Meditation can aid in reducing judgments and biases by promoting a genuine appreciation for our shared humanity.

Mindful Listening can help improve your listening and communication skills. This means entirely focusing on the person speaking without interrupting or judging them. Practicing this skill can improve your understanding of others' viewpoints and experiences, helping to reduce the impact of preconceived ideas or biases. Mindful communication encourages non-reactive and empathetic responses, fostering supportive and open interactions.

Body Scan Meditation focuses on different body parts and notices how they feel without judging. When you pay attention to how your body feels, you can become more self-aware and stop judging people by their appearance. This practice encourages a deeper understanding of the interconnectedness of all individuals.

Reflective Journaling Will help you review your thoughts, feelings, and experiences. Writing enables you to understand your thoughts better and change how you see things.

Engage in various activities that introduce you to diverse cultures, experiences, and perspectives to enhance your mindfulness. Mindfully immerse yourself in these experiences, paying attention to your reactions and responses. This can broaden your understanding and appreciation of different perspectives.

Be aware of your emotions and thoughts while watching or reading media. Notice when biases or judgments arise and explore where these reactions originate. Developing awareness can help you detach from automatic responses. It also enables you to cultivate a more critical and empathetic perspective.

Mindfulness is a skill that needs regular practice and patience. Over time, practicing mindfulness can help reduce biases and judgments. This fosters a more supportive and inclusive mindset, promoting understanding and empathy towards others.

Mindful Leadership

Leaders who embrace these qualities create a culture where vulnerability is celebrated, and mistakes are viewed as learning opportunities rather than liabilities. By acknowledging the human aspect of work and team members' diverse perspectives and experiences, leaders set the stage for an inclusive and supportive environment. Such Leadership fosters an atmosphere where individuals are only valued for their contribution and understood and respected for their unique journeys.

This promotes a sense of belonging and empowerment, emboldening team members to step outside their comfort zones, engage in constructive debates, and drive collective growth. Organizations cultivate psychological safety and unlock the potential for remarkable collaboration, innovation, and collective achievement.

How Mindfulness Can Be Your Secret Weapon Against Employee Turnover

Employee turnover is not just expensive; it is a vicious cycle that can sap morale and disrupt your team's psychological safety. But here is the good news: Mindfulness and meditation can help break that cycle. These practices improve well-being and job satisfaction and give employees the resilience and focus they need to thrive.

Still skeptical? Consider this: Companies with mindfulness programs report lower stress, higher engagement, and more robust team dynamics—all of which contribute to retention. In fact, U.S. businesses lose over $300 billion annually due to stress-related issues like turnover, according to the American Institute of Stress (2023). Mindfulness can help you avoid being part of that statistic. Companies from Google to Aetna have already seen the benefits, reporting lower-than-average turnover rates.

So, if you want to improve retention, mindfulness in the workplace is not just a nice-to-have but a must-have.

Implementing Mindfulness: A Quick Guide to Doing It Right

Launching a mindfulness program? It is not just about the benefits, like reduced stress and better focus; it is about doing it right. Here are some quick guides to setting it up:

• Get Leadership Onboard: Make sure the Executive Leaders see the value.

• Ask Employees: Survey staff to tailor the program to their needs.

• Pick the Right Spot and Time: Choose a quiet area. Any open meeting room or office space will work, and schedule sessions during lunch or around core hours.

• Start Small, Scale Up: Begin with 5–10-minute sessions and increase as comfort grows.

• Mix It Up: Offer a variety of activities like guided meditation or deep-breathing exercises.

• Keep It Optional: Don't pressure anyone; it defeats the purpose.

• Make It a Habit: Encourage daily practice, even if it is just a few minutes before a meeting.

• Keep the Buzz Alive: Use internal channels to share success stories and updates.

• Provide Extra Resources: Offer apps or reading materials for deeper exploration.

• Seek Expert Help: Consider hiring a certified instructor.

Follow these steps, and you are not just implementing a program; you are embedding a culture of mindfulness.

Measuring Mindfulness: Simple Metrics for Big Impact

Wondering how you will know if your mindfulness program is making a difference? Here is how to measure its effectiveness without getting lost in the data:

• Surveys: Use pre- and post-implementation surveys to gauge stress levels and job satisfaction changes.

• Task Speed: Monitor how quickly tasks are completed before and after the program.

• Absenteeism: A reduction in absentee rates can signal improved well-being.

• Turnover: Lower turnover rates can indicate increased job satisfaction.

• Healthcare Costs: Some companies see a decrease in healthcare expenses post-implementation.

• Mental Health Days: Track the number of mental health days taken before and after.

• Employee Feedback: Collect testimonials to capture personal and professional impact.

• Soft Skills: Look for improvements in communication and teamwork during performance reviews.

• Work Quality: Note any changes in focus and work quality.

• ROI: Compare program costs against benefits like reduced turnover and healthcare costs.

• Engagement Metrics: Use existing data to see if employee engagement improves.

• Participation Rates: High participation can indicate the program's value to employees.

These straightforward metrics give you a well-rounded view of your program's impact.

Legal and Ethical Considerations

Ensure the program is inclusive and respectful of all religious and personal beliefs. Make it clear that mindfulness and meditation practices are secular and intended for stress reduction and mental well-being. And ensure everyone understands that participation is 100% optional.

The Path Forward

In an era marked by high employee turnover, stress, and disengagement, the case for mindfulness and meditation in the workplace is not just compelling—it is essential. The competitive advantage of a mindful, engaged workforce is multifaceted. It includes enhanced focus, emotional intelligence, and resilience, all contributing to a more harmonious, productive, and innovative work environment. Companies like Apple, Google, and Nike have already reaped the benefits, witnessing lower stress levels, higher engagement, and even spikes in innovation.

Leaders, managers, or employees who want to see a change must advocate for implementing mindfulness and meditation practices in your organization. Start small with a pilot program and use the metrics and best practices outlined in this article to measure its impact and refine its execution.

Remember, the journey to a mindful organization is not a sprint but a marathon that requires commitment, practice, and a focus on continuous improvement. The first step is often the hardest but also the most important. Take that step today and set your organization on a path to sustainable success and well-being.

Your journey to a more mindful, engaged, and productive workforce starts with a single step. Make that commitment today.

Contact the authors for those interested in diving deeper into this transformative practice.

About the Authors:

Jennifer Monness

As a seasoned mindfulness meditation trainer for professionals, Jennifer is dedicated to fostering holistic growth within corporate settings. With an extensive career spanning over 25 years, her mission involves equipping organizations with transformative tools that enhance employee well-being and elevate workplace dynamics. Jennifer delves into companies to impart essential skills to heighten focus, amplify productivity, and cultivate adept stress management techniques. The impact of her work resonates through the elevated performance and enriched lives of professionals Jennifer has had the privilege to guide. As she continues to embrace this journey, Jennifer is committed to fortifying the value she brings to enterprises, enabling them to flourish in an environment where mindfulness serves as a cornerstone for success.

Contact Jennifer Moness at jennifer@themeditationlab.org or visit jlmwellness.com.

Dr. Casey DeBruyn

Dr. Casey DeBruyn is a seasoned senior industrial-organizational psychologist and a dynamic organizational development and talent management consultant specializing in driving positive change within diverse organizations, from Fortune 500 companies to small startups. Known for his expertise in aligning organizational design, training, and talent management with strategic goals, Dr. DeBruyn has successfully led high-profile, multi-million-dollar strategic mergers and acquisitions and international system implementations. He is an active member of the Society for Industrial-Organizational Psychologists and the American Psychological Association. He is an adjunct professor at Purdue University Global, College of Social and Behavioral Sciences. Dr. DeBruyn is a sought-after speaker at educational events and professional associations, where he shares invaluable insights and practical strategies for organizational success.

Contact Dr. Casey DeBruyn at casey.debruyn@gmail.com or visit www.drcaseydebruyn.com.

References

• Duffy, J. (2020, January 1). 10 big companies that promote employee meditation. More Than Accountants. https://www.morethanaccountants.co.uk/10-big-companies-promote-employee-meditation/

• Fazia, T., Bubbico, F., Berzuini, G., Tezza, L. D., Cortellini, C., Bruno, S., & Bernardinelli, L. (2021). Mindfulness meditation training in an occupational setting: Effects of a 12-week mindfulness-based intervention on well-being. Work, 70(4), 1089–1099. doi: 10.3233/WOR-210510.

• Hülsheger, U. R., Yang, T., Bono, J. E., Goh, Z., & Ilies, R. (2022). Stop the spin: The role of mindfulness practices in reducing affect spin. Journal of Occupational Health Psychology, 27(6), 529–543. doi: 10.1037/ocp0000332.

• Navarra, K. (2022, April 12). The real costs of recruitment. SHRM. https://www.shrm.org/resourcesandtools/hr-topics/talent-acquisition/pages/the-real-costs-of-recruitment.aspx

• Leader Factor. (2023, May 19). The history of psychological safety. Leader Factor. https://www.leaderfactor.com/post/the-history-of-psychological-safety

• The American Institute of Stress. (2023, February 15). Workplace stress. Workplace Stress. https://www.stress.org/workplace-stress

• U.S. Bureau of Labor Statistics. (2023). Job Openings and Labor Turnover Survey. U.S. Bureau of Labor Statistics. https://data.bls.gov/pdq/SurveyOutputServlet

• Williams, E.C. & Polito, V. (2022). Meditation in the Workplace: Does Mindfulness Reduce Bias and Increase Organisational Citizenship Behaviours? Frontiers in Psychology, 13. https://doi.org/10.3389/fpsyg.2022.747983

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If you're company are looking to attain higher levels of commitment at work, increased engagement, & ultimately a reduction costly turnover, reach out for a clarity call. We would love to hear more about your goals, your group, and your availability. We look forward to sharing how our programs can help your employees improve focus, decrease stress, increase productivity, and discover life balance. Reach out today

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