Mindfulness Training for How to Be Human

Admin work knocked me down—meditative tools picked me back up

As I felt my eyes start to cross and my energy barometer rapidly decline last week, I finally threw in the towel on some international bureaucratic logistics I had been working (suffering) through for over 5 (but what felt like 15) hours.

My partner noticed my werewolf-esque morph into stressed Sash—crinkled face, tight shoulders, very exasperated exhalations—and he expressed a few things that helped me see myself out from an outsider’s vantage point.

He first asked if it was worth the stress.

After a short pause (and maybe a tear or two), I asked myself why I was feeling so bulldozed by something I would eventually find solutions to—even if I was in a messy whirlpool of confusion in the moment; even if there was importance to this task.

Then he reminded me to take it step by step, one at a time—with breaks for internet sleuthing if I didn’t understand something—until I passed the finish line. This wasn’t about dismissing the emotions I was experiencing, but about moving forward alongside them (i.e. how to do life, truly).

As someone recovering from anxious and perfectionist tendencies, my desire to have things polished before they’re even started is both unreasonable and unhelpful.

Because when I ignore the bébé steps in pursuit of the final outcome, I create more stress and less productivity—which makes it more difficult to get the thing done, which creates more stress…

It’s an unfortunate and viscous cycle that can be rerouted.

The recognition

I started thinking about meditation and mindfulness—how I was certainly not putting these practices into action at that moment, and how this was precisely the kind of moment where I actually get to actualize what I practice during yoga and meditation.

Meditation is a nice lil’ break from all stimuli, but that’s not the whole point. Mindfulness tools train us to navigate our way through life—not so different from training our legs to run, our voice to sing, or our breath to swim (and, you know, exist).

So I checked myself before I wrecked myself and began incorporating a few meditative practices into this frustrating logistical stew, like:

• Taking a deeper, fuller breath when I read something I didn’t understand, which would normally trigger a stress response (tight belly, shallow breaths).
• Placing a hand on my chest and practicing self-compassion when I started to feel discouraged or overwhelmed.
• Stepping back and observing the situation from a different perspective without judgement—just being generally aware of the present-moment components.
• Noticing how I identified with and felt consumed by emotions, and choosing to try to cultivate less stressful emotions, too (without bypassing the stressful ones).

And so on…

The steps

This reflection also reminded me that meditation or mindfulness—whatever ritual supports present-moment awareness and attention—can also be a simple, accessible, step-by-step process:

1. Set up a space to sit (or walk)—even if it’s just your office chair or a public park.
2. Get settled—whether lighting a candle, dimming the lights, or finding a seat.
3. Close your eyes—connect with the intention to turn inward.
4. Take a few breaths—let the breath soften any areas of physical tension.
5. Choose a meditation anchor or theme—bring it into your awareness.
6. Keep returning to the anchor—over and over again.
7. Slowly bring your attention back to the present moment—open the eyes.
8. Bonus: Take your practice with you into your day—whether it’s a sense of calm attention, or any insight(s) that landed with you during your meditation.

Some days you may only have the capacity for the first 3-4 steps. Other days, you might have the time to luxuriate in each step for a long and delicious experience.

Whatever the case, remember that meditation is like strength training for your awareness. The more willing you are to get a little uncomfortable and build the muscle of attention or nonjudgmental observation (etc), the more it naturally integrates into everyday life.

So the next time administrative tasks, work conundrums, sticky relationships, or other difficult circumstances get you down, try bringing forth your meditation and mindfulness tools into the moment and notice if it shifts your experience at all.

If you tend to be hard on yourself like I can be, remember: we all have different strengths and stressors. The more we practice the tools that support us, the more capable we become of managing—possibly even gently overriding—stress responses.

The meditations

For what it’s worth, here are a few of my guided meditations that might support you during tough moments—or maybe they simply spark your own inner inquiry:

• Be-ing Present: Lake Meditation (21 minutes)
• Can I be with this? (9 minutes)
• Cultivating Loving Acceptance & Gratitude (16 minutes)
• Cultivating Peace (20 minutes)
• Mindfulness for Stress Management (13 minutes)
• Wings of Awareness (12 minutes)

Onward

Before overwhelm warps you, take a step back and take things one step at a time.
Meditation and mindfulness tools can help train you to navigate everyday life.

If you’re feeling overwhelmed or stuck in your own stress cycles, I offer free assessment coaching calls to help you cultivate personalized mindfulness tools that work for you and your lifestyle (including corporate wellness, too).

How has meditation or mindfulness helped you move through challenging moments?

Take good care,

S

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