Table of Contents
Meditation and Success…pg. 04
Meditation for the modern life.
How meditation increases success.
Making meditation work for you.
The Benefits of Meditation……pg. 10
The benefits of meditation for business owners and entrepreneurs.
Corporate meditation and employee morale.
The benefits of meditation for personal well-being.
The Practice of Meditation……pg. 16
Preparing body and mind for meditation.
The meditative posture.
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Chapter 2: The Benefits of Meditation
The Benefits of Meditation for Business Owners and Entrepreneurs
If you have ever attempted to start your own business, you are probably very familiar with the stress of working long hours, taking on increased responsibilities, and trying to problem solve your way through unexpected challenges. You might find yourself struggling to find time to eat three square meals a day or sleep more than a few hours each night, let alone adding something as indulgent as meditation.
Some stress is natural and unavoidable. Over time, however, increased and prolonged exposure to stress will erode away the health of both body and mind. It can lead to an array of symptoms including frequent headaches, upset stomach and digestive issues, chest pain, difficulty sleeping, and hypertension. Additionally, stress worsens the symptoms of other diseases and can even slow recovery times from injury and illness.
Meditation, however, has so multiple benefits specifically for business owners and entrepreneurs. After engaging in meditation, the mind and body are relaxed, relieving the symptoms of stress. Meditation increases the ability of the mind to engage in creative tasks, tasks which require intense focus, and tasks which require problem solving. Additionally, meditation helps your mind cope with barrage of information that can pass through it in a given work day.
It may seem difficult to justify taking time out of your busy schedule to “do nothing”. But when you view meditation as a regular part of a healthy lifestyle and you consider the numerous mental and physical benefits; it’s easy to understand why so many business owners choose to engage in it. Taking a little time to rest and recharge through meditation will increase the productivity and efficiency of your entire day.
Furthermore, after engaging in meditation, even the daily tasks of pouring a cup of tea, driving, or filing papers can become a form of meditative concentration as your mind is already geared up and ready to apply this newfound mindfulness to everyday situations.
Corporate Meditation and Employee Morale
Some businesses hire corporate meditation services to encourage their employees to engage in meditation together. Corporate meditation has a three-fold benefit for a company: it improves employee health and wellness, it increases employee productivity, and it increases employee morale.
Meditation results in reduced costs of employee absenteeism because employees can enjoy the health benefits of meditation including reduction of stress, injury, and illness. Employees will be less likely to call in sick because their bodies will be healthier. Additionally, employees who feel that their job is actually helping them to be more productive and healthier will report overall higher levels of job satisfaction, resulting in less employee turn over.
Meditation also increases productivity, especially for people whose professions require them to use their creative thinking skills or to concentrate for extended periods of time such as engineers, designers, architects, programmers, and artists. Additionally, meditation can help employees learn new tasks because it improves memory retention and general learning ability. When the mind is relaxed and free from distractions, it can work much more productively at the task at hand.
Meditation can help increase employee morale for several reasons. The first is that employees can develop a sense of emotional closeness by engaging in a shared experience together. Second, the process of relaxation can help lower emotional defenses which will in turn make the participants more likely to work well together on team projects and support each other under the pressures of deadlines, demands, and changes. Finally, employee morale can be increased by the introduction of a corporate meditation program as employees may feel that their employers care for their general well-being. Employees will find it easier to take pride in a company that takes pride in them.
Research studies are beginning to prove the benefits of corporate meditation programs. According to Project-Meditation.org, a Detroit-based chemical plant implemented a corporate meditation program. After just three years, they reported an 85% reduction in absenteeism, a 120% increase in overall productivity, a 70% reduction in injuries, and a whopping 520% increase in company profits.
The Benefits of Meditation for Personal Well-Being
Meditation, especially when used as a regular part of a healthy lifestyle, has multiple benefits. When you review the list below, it will be easy to see why so many people are incorporating it into their professional and personal lives to help them achieve a greater sense of success. How many other activities can provide so many physical and mental benefits?
– Decreased heart rate, blood pressure, and cholesterol
– Improvements of symptoms of insomnia
– Reduction of symptoms of PMS
– Reduced thickness of artery walls, reducing risk of heart attack and stroke by 8 – 15%1
– Improvement of chronic pain symptoms
– Reduction of the distressing symptoms of asthma, allergies, depression, cancer, fatigue, and heart disease2
– Decreased muscle tension
– Improvements in levels of energy
– Increased immunity to fight off disease
– Reduction of free radicals, resulting in less tissue damage3
– Higher skin resiliency
– Slowing of the ageing process
– Decreased experiences of headaches and migraines
– Improvements in fertility as meditation helps regulate bodily hormones
– Decreased anxiety and nervousness
– Increased feelings of independence and confidence
– Causes the brain to age more slowly by increasing grey matter in the brain4
– Increased creativity
– Increased ability to problem-solve
– Increased ability to concentrate
– Greater sense of self-awareness
– Reduction of negative thoughts
– Increased serotonin, resulting in improvements in mood and behavior
– Improved ability to learn new tasks
– Increased productivity
– Increased emotional stability
– Increased sense of intuition
– Increased ability to resist impulsive urges
– Increased job satisfaction
– Fewer distressing symptoms of mental illness
– Decreased feelings of aggression and road rage
– Improvements in listening skills
– Increased tolerance
– Increased ability to empathize with others and demonstrate compassion
– Increased sense of wisdom
– Ability to live in the present moment
– Increased ability to forgive others
– Increased sense of self-actualization or wholeness
Chapter 3: The Practice of Meditation
Preparing Body and Mind for Meditation
Meditation involves being intentional and mindful while placing your body in a comfortable position. Before you begin to engage in meditation, make sure that you have an allotted amount of time in which you will not be disturbed by phone calls or demands from family members or coworkers. Choose an area in which you feel safe and relaxed, with soft lighting and minimal noise. Make sure that your body is relieved by visiting the restroom, drinking water, and eating a snack or a meal beforehand so that bodily urges do not overwhelm you and distract you from your meditative exercises. You may even want to make sure that your body is clean and that your skin is moisturized so that you can feel most comfortable when gaining awareness of your body and so that discomforts do not overwhelm you.
Adjust the temperature of the room or wear appropriate clothing so that your body will be neither too hot nor too cold. Use a comfortable cushion with a soft fabric to sit upon.
If you are using music in your meditation, use something that you are familiar with which does not have any surprising clangs, screeches, or riffs. Put your music player on constant repeat so that you will not have to break your attention to start a new song.
The Meditative Posture
While meditation does take several forms, from laying down to sitting to moving to balancing in various positions, many meditative exercises start with and can be completed with a simple sitting posture. This posture can be used for meditation involving mindfulness, breathing, imagery, gazing, prayer, and music among other things.
The meditative sitting posture is important because it allows the meditator to sit comfortably, allowing for good circulation and alertness while engaging in relaxation. Maintaining alertness is essential as meditation is not simply just relaxation, but it is also a mindful awareness.
Start by choosing a room or space that is free of distractions and that has a comfortable temperature. Turn off your cell phone and all other distractions. Wear clothes that are comfortable and that do not itch, shift, or dig into your sides.
Sit on a cushion on the floor. Or, if you choose, you can sit on a couch, an office chair, or a bed as long as it will allow you to comfortably maintain a strong posture.
Cross your legs in front of you, tilting your pelvis slightly forward to accentuate the natural curve of your spine. Distribute the pressure of your body evenly between your buttocks and your legs. If you are sitting in a chair, place both feet evenly on the floor.Other Details
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