Meditation For Business OwnerS: Four Simple Meditations
Practising daily meditation has significantly improved my mood, stress levels and life as a business owner. But it can be really difficult to find the time or space to meditate. Below are four meditation activities that are so simple that you can introduce them into your daily routine, even while you are out and about.
Centering as You Expand: Why Meditation Matters
Running your business can lead you on a journey to fulfilling your life purpose. But sometimes the path can be difficult.
As a business owner, you likely carry the burden of juggling many tasks. There are clients to reach and support, goals to achieve, tasks to manage. It can become exhausting.
Our culture celebrates being busy as something to pursue as a way of being. However, chasing busyness is dangerous as it makes us forget our own inner stillness and sense of self.
The truth is that the most valuable gifts that come with running a business – purpose, clarity, creativity, resilience, and wisdom – emerge from moments of silence, creativity and introspection.
This is where meditation becomes such a powerful practice.
Meditation to Reconnect with the Self
Some people believe that meditation is an attempt to take a rest from the world, which is true. However, meditation goes beyond this. When we take this pause, it opens the door to our inner knowing self.
Our inner knowing self innately knows who we want to work with, how we want to share our gifts with the world and the path that we can take to achieve abundance. We just need to open that door.
For business owners, the simple practice of being still can create profound shifts.
Instead of reacting to challenges, we learn to respond with kind intention.
Instead of carrying stress throughout the day, we are able to release it and welcome calm.
Instead of constantly looking outward for answers, we create a place to hear our own inner wisdom.
The Hidden Cost of Constant Busyness
I know the path to burnout well. I have seen it in my Clients and myself. It is the reason that I chose to study and offer art therapy to my Clients.
The constant business thrust upon us as the only way is a facade. You don’t have to keep pushing forward when you are exhausted.
Chronic stress can gradually affect every area of of your work. It disconnects us from our joyful purpose and takes away our ability to share our gifts with the world. And then we make bad decisions that cause more stress.
Meditation creates a gentle interruption to this cycle.
Just a few minutes each day can help regulate the nervous system, quiet mental clutter, and bring you back to the present moment.
When we feel aligned with ourselves, we can make decisions that lead to abundance and joy.
Abundance Mantra
Do you struggle with racing thoughts? Why not try introducing a mantra into your day. Find a quiet, comfortable position and focus on the word, ABUNDANCE (you can really choose any word or phrase that resonates with you: God, love, peace, unity, strength, kindness etc). Try to choose a word that reflects what you would like to experience in your day today.
Then spend some time meditating on the word or phrase you have chosen for up to 10 minutes. Any time that you become conscious of a thought, repeat your mantra, and then allow your mind to become still again.
After the exercise, consider how does it feel to have a quiet mind? Perhaps you can journal or create art around it.
MINDFULLY WALKING
There is a practice in Zen Buddhism called Kinhin. This involves mindfully walking. It’s all about taking slow, intentional steps, cultivating mindfulness and connecting with your breath, just like you would during seated meditation. This delightful practice is a wonderful way to stay focused and present while you’re on the move!
Practice Kinhin next time you are walking to a meeting or on a break to bring a moment of mindfulness into your day.
WATCH THE SUNSET MINDFULLY In The Evening
Did you know that meditation can be as simple as watching the sunset? Grab a blanket and go to the hills or ocean to watch the sun go down. As you are doing so, be mindful of the entire experience. What colours can you see, and how are they changing? What noises are there? What can you smell and taste. How does your body feel?
Then go further. What are you grateful for on this day? What have you achieved in your business? What would you like to leave behind?
Try to really savour the time. Afterwards, you can prolong the experience by creating artwork that reflects your mood after watching the sun retreat for the evening.
A Gentle Guided Meditation for Business Owners
Begin by finding a comfortable place to sit.
Allow your feet to rest on the floor or sit in a position that feels supportive and relaxed.
Take a slow breath in for 5 seconds, and then hold your breath for 5 seconds.
And gently exhale for 5 seconds, and hold for another 5 seconds.
Continue doing this for around 4 breaths, or as long as you wish.
Now, breathe in slowly.
And release.
There is nothing to fix.
Nothing to achieve.
Nothing to solve in this moment.
Simply be here.
As you breathe, imagine placing all of today’s tasks into a basket beside you.
The emails.
The conversations.
The deadlines.
The decisions.
For the next few moments, they can wait.
Notice the support beneath your body.
Notice the air entering and leaving your lungs.
Notice that, beneath all the activity of running a business, there is a quieter part of you that remains steady and calm.
Bring your awareness to your heart.
Silently ask yourself:
“What do I need most today?”
There is no need to force an answer.
Simply listen.
Allow any thoughts, feelings, or insights to arise naturally.
Take another gentle breath in.
And exhale slowly.
Now repeat these words silently to yourself:
May I lead with clarity.
May I work with purpose.
May I trust myself.
May I create abundance without losing my peace.
Take a final deep breath.
As you exhale, imagine carrying this sense of calm into the rest of your day.
When you are ready, gently return to your day.
Returning to Yourself
Meditation doesn’t require perfection or hours of your time. It is simply the act of awareness.
Five quiet minutes before opening your laptop.
A few conscious breaths before an important meeting.
A pause between one task and the next.
These moments of stillness will have an amazing impact on your wellbeing, your business and your day.
And sometimes, the most productive thing you can do is simply sit quietly and breathe.