BIZNISENSE

incmagazine:

Russell Simmons meditates. So does Ray Dalio, the founder of the world’s biggest hedge fund. New research uncovers the management benefits: increased focus, control, and regulation of emotions. Om.

How do you do it? Here are five easy steps to meditate and establish calm.

1. Pause. Turn off cell phones, blackberries, and computers, and give yourself a moment of quiet. The immediate physical impact: blood pressure decreases, and brain activity is less frenzied.

2. Get comfortable. Get into a favorite chair or sit on a cushion. The physical environment should not be a distraction.

3. Focus on your breath. Observe the in-and-out flow of your breath, and stay focused on that sensation. Breathe from your diaphragm not your chest.

4. Clear your mind. Put the to-do list aside. ”Think to yourself, ‘I’ll catch up with this thought later,’ not ‘Don’t think of this because it will only make your mind wander’,” says Williams.

5. Practice every day. A meditation session can be as short as five minutes, sitting on the edge of the bed when you first wake up. There is no formula. Make it work for you.

We can all use mini breaks in the day.