In my recent blog post, I explored the concept of Holographic Thinking and The Three Brains Theory, highlighting how the interplay between logic, emotions, and intuition can improve the decision-making process. Within that article, I explored how practicing mindfulness can help leaders effectively tap into their heads, hearts, and guts.

As a follow-up to that blog, I wanted to share three of my favorite mindfulness practices designed to help you filter out the “noise,” tap into your three brains, improve your focus, and make well-rounded and confident decisions.

What is Mindfulness and Why it Matters

Pink and purple photo up close of a neuron

Mindfulness is a topic I am passionate about, meditation, not so much. Why? Because I have ADHD. Finding time to sit and formally meditate regularly isn’t a sustainable practice for me. Further, while meditation is great for deep relaxation, I need to improve my focus and attention skills, which not all meditation practices are designed to do.

Mindfulness can be practiced formally or informally and is a subset of specific practices and neural training that actively involves purposefully paying attention in a particular manner. Additionally, the organizational mindfulness practices I encourage my clients to incorporate into their busy schedules have been scientifically confirmed to reshape the brain, reinforce essential neural pathways for success, and address common workplace issues such as stress, lack of focus, emotional intelligence, constant change, and more.

For a deeper dive into Organizational Mindfulness, please check out this article, where I cover the basics of mindfulness, the five primary types of practices and their purposes, and more.

The three practices discussed in this blog are all attention control practices, designed to guide and maintain your focus and help you tap into your logic, heart, and intuition, all of which are required for effective decision-making.

The Three Practices

While I have outlined the step-by-step process for practicing these three techniques below, pre-recorded guided sessions on apps like Insight Timer, Headspace, Calm, or YouTube are an amazing way to get the benefits of mindfulness.

Start small, when you search on the practice names, you will find recordings that last anywhere from 3 to 60 minutes. Studies have shown that we can re-program our brains in as little as 5 minutes a day.

The 3-3-3

Photo of a woman looking serene in front of a lake with her hand on her chest and her eyes closed

The 3-3-3 mindfulness practice quickly centers individuals, reducing both external and internal distractions. By taking three deep breaths, noting three environmental elements, and acknowledging three thoughts, one anchors their awareness in the present moment, honing into physical cues, emotions, and intuition. Regular practice cultivates mindfulness and clarity, empowering decision-making from a place of centeredness.

The 3-3-3 mindfulness practice can be done in just a few minutes and is a great way to pause and reset during busy or stressful moments. Here's how to practice it:

1. Find a Quiet Space: You can do this practice anywhere, whether it's in your office, at home, or even during a short break between meetings.

2. Take Three Deep Breaths: Take three deep breaths, inhaling slowly through your nose and exhaling through your mouth. Focus your attention on the sensation of the breath entering and leaving your body, anchoring yourself in the present moment.

3. Notice Three Things: Next, take a moment to notice three things in your immediate environment. It could be the sound of birds chirping outside, the feeling of your feet on the ground, or the sensation of air against your skin. Simply observe these sensations without judgment or analysis, allowing yourself to fully experience the present moment.

4. Acknowledge Three Thoughts: Now, acknowledge three thoughts that are present in your mind. These could be worries about work, plans for the day, or random thoughts that pop into your head. Instead of getting caught up in these thoughts, simply observe them with curiosity and detachment. Allow them to come and go like clouds passing through the sky, without attaching any significance to them.

5. Return to the Breath: Finally, return your attention to your breath for three more deep breaths, bringing your focus back to the sensation of breathing in and out. Use these breaths to ground yourself and center your awareness in the present moment. Take a moment to appreciate yourself for taking the time to practice mindfulness and cultivate a sense of calm and clarity.

Focused Attention

Photo of someone holding up a camera lens in nature, showing the landscape through the lens

Focused attention mindfulness directs focus to a specific object or sensation, such as the breath or a sound. This practice hones concentration by filtering distractions and directing and sustaining attention to the details needed for logical analysis and rational decision-making. By minimizing noise and distractions, individuals access their head-brain more effectively, aiding in assessing risks and making informed choices.

This practice can be done for as little as a few minutes or for extended periods of time. Here's how to practice it:

1. Choose a Focus Point: Start by selecting an object of focus for your attention. This could be your breath, a specific sensation in your body, a sound in your environment, or an object in front of you. The key is to choose something that you can easily direct your attention to and anchor yourself in the present moment.

2. Find a Comfortable Position: Sit or lie down in a comfortable position, with your spine straight and your body relaxed. Close your eyes if it feels comfortable, or soften your gaze and focus on your chosen object of attention.

3. Center on the Focus Point: Bring your full attention to the chosen focus point that you identified in step one. Notice the sensations associated with it without judgment or analysis. For example, if you're focusing on your breath, observe, without judgement, the rise and fall of your chest or the sensation of air passing through your nostrils. If you're focusing on a sound, listen to it attentively, noticing its volume, pitch, and quality.

4. Catch the Wander and Refocus: As you continue to focus on your chosen object, you may notice that your mind begins to wander. This is perfectly normal and happens to everyone. When you notice your mind wandering, gently acknowledge the distraction without judgment, and bring your attention back to your chosen focus point. It is the process of catching and redirecting your attention that trains your mind to become more focused and present.

5. End with Reflection: After practicing focused attention, take a few moments to reflect on your experience. Notice any changes in your thoughts, emotions, or physical sensations. Acknowledge any feelings of relaxation or increased awareness that may have arisen during the practice. Use this reflection to deepen your understanding of your mind.

Flexible Attention

Person overlooking river on balcony with woods in the foreground

Flexible attention mindfulness cultivates adaptability by shifting focus between various stimuli. By intentionally shifting focus between different objects or sensations you can train the mind to be flexible and adaptable, improving your ability to navigate distractions more effectively. This practice enhances responsiveness to change, tapping into gut instincts and intuitive wisdom, and transitioning seamlessly between the three brains.

This practice can be done for as little as a few minutes or for extended periods of time. Here's how to practice it:

1. Choose a Focus Point: Start by selecting an object of focus for your attention. This could be your breath, a specific sensation in your body, a sound in your environment, or an object in front of you. The key is to choose something that you can easily direct your attention to and anchor yourself in the present moment.

2. Find a Comfortable Position: Sit or lie down in a comfortable position, with your spine straight and your body relaxed. Close your eyes if it feels comfortable, or soften your gaze and focus on your chosen object of attention.

3. Center on the Focus Point: Bring your full attention to the chosen focus point that you identified in step one. Notice the sensations associated with it without judgment or analysis. For example, if you're focusing on your breath, observe, without judgment, the rise and fall of your chest or the sensation of air passing through your nostrils. If you're focusing on a sound, listen to it attentively, noticing its volume, pitch, and quality.

4. Shift Focus Intentionally: After a few moments of centering on your chosen object, intentionally shift and open your attention to a different object or sensation. For example, if you were focusing on your breath, you might open your attention to the sounds around you or the sensations in your hands or feet. Notice the transition as you shift your focus, and observe any changes in your experience. Stay here for a few moments.

5. Remain Flexible and Non-Attached: Throughout the practice, remain flexible and non-attached to any particular object or sensation. Allow your attention to move intentionally yet freely from one focus point to another, without clinging or resisting. Notice any tendencies to become stuck or distracted, and gently guide your attention back to the present moment.

6. End with Reflection: After practicing flexible attention, take a moment to reflect on your experience. Notice any insights or shifts in awareness that may have arisen during the practice. Use this reflection to deepen your understanding of your mind and cultivate a sense of presence and openness.

Final thoughts

Incorporating mindfulness practices into your daily routine can empower you to make decisions grounded in logic, empathy, and intuition. By honing your attentional skills, you can navigate challenges with ease and confidence, fostering greater effectiveness and fulfillment in your personal and professional life.

If you're interested in learning more about integrating mindfulness into your organization to support your leaders, feel free to reach out. As a Certified Mindful Leadership Coach and IOSM Organizational Mindfulness Trainer and Facilitator, I'm passionate about sharing the transformative power of mindfulness with others.

To learn more about working with me, or to explore additional resources that will help you become a more influential and mindful leader, please consider subscribing to my newsletter, and connecting with me on social media: LinkedIn, Instagram, and Pinterest.