3 Mindfulness Practices Entrepreneurs Can Start Today.

The Little Things are important

Fear of Failure? Fear inducing obstacles? Will this new venture even be worth it?

If this sounds familiar...then...well...it just means that you're human and definitely not alone. Or at least, that's what I'm learning on my venture to new career awesomeness! This is your brain's way of saying "I THINK this might be scary but NOT SURE so let's turn on the hazards and WAIT for a sign." First of all, waiting is a choice but we have a lot more control over our brain than we tend to remember in the moment.

Allowing our brains to be misguided erodes at our entrepreneurial well-being. Managing our business ventures and our inner selves are intertwined. There is tons of scientific research supporting this.

Like this gem from one of my fav translators of neuroscience to learning.

As an educator, I pushed my students to step outside their comfort zones all of the time with great results using activities that promoted overall well-being. We can do the same to help us maximize our creativity and focus so we can get good vibes from the HUSTLE. C'mon....top companies like Google, Apple, and Aetna have been offering wellness programs and packages that embed mindfulness and mental health care practices for a while now because they KNOW it improves productivity, retention, and innovation. During my recent career pivot search, I have noticed so many companies offering and promoting their wellness packages that they include inside their benefits program. Ummm...sign me up! We don't need to be navigating this alone and in my situation it was the job causing the need for the wellness program so...yep! I have experience with making these more accessible and inclusive but will go there another time. My teacher brain reminds me that starting small is how you see the best results so LET'S GO!

1. Self-Compassion

I know what you're thinking, everybody talks about this. Yes, yes they do! As entrepreneurs, we forget that WE MATTER. Seriously...have you seen all the FB groups dedicated to this? I wasn't too thrilled that being active on social media was going to be a non-negotiable for me as an entrepreneur but I enjoy the choices it presents. Validation, motivation, inspiration, education. It's a MUST!

Self-Compassion

• understanding and forgiveness (of yourself and others)

• balanced awareness and acceptance of the "yays and no ways"

• experiences are part of the human journey (be patient)

Awesome thing about this is that it's totally teachable. Our brains are "malleable" which means ever changing. So to stick with the theme of starting small (I could talk about this forever), here is my suggestion backed by the research. Proven to increase positive emotions, increase empathy, and reduce self-criticism among others.

Based on where you're at in your mindfulness journey, take 1-10 minutes a day to engage in a Loving Kindness Meditation (LKM). My favorite places to find these are on common apps like Calm or Headspace. Building this into your morning or after lunch routine as well as participating when you find yourself ruminating or facing risk-taking road blocks can be effective.

This is proven to help build our resilience and reduces our reactivity to fear. Since our brains can change, this just requires a a little practice.

2. Set Aside "Brain Dump" Time

This is something I have experience with as a former teacher and now as an entrepreneur and it WORKS! Don't let calendars and Trello boards rule your week. Yes, they are important but not always where my creativity shines. I don't know about you, but some of my most awesome ideas always come when I'm not expecting them. Like when I'm driving or trying to fall asleep. A lot of our goals are reached through our "Light Bulb" moments.

Set aside time once or twice a week to "Brain Dump." I used this method for my students as well as for collaboration with my team. I use it now to help me focus on my niche and discover more ways to help others. Set a timer for 10 minutes or so and DON"T STOP WRITING or even DOODLING. Like even you just have to write the same word over and over again until you get a new thought. This is a mindful practice because you are spending time in the moment and doing your best to push aside thoughts and feelings that can distract you. You'll be amazed at how often you come back to these, or use them to brainstorm with a team and the great ideas that grow. Mic Drop. I'm a mind map person and have included some basic templates but you could use a journal, scratch paper, white board, Jam Board, Padlet, Trello Board, the list goes on.

3. Stop and Breathe! Emotional Decision Making is a No Go.

Since I already touched on the fact that you are human and emotions are a part of the experience, let's focus on an easy tip for when life makes it difficult to cope. For me, the more my mental health started to get battered, the more I realized how down time started stressing me out. What? I know!

I would avoid decisions, had to stay busy all of the time with small tasks. Those that know me will confirm that my "go to" is always BREAHTE. Two main ways it helps me is that it sometimes makes me forget what was even pissing me off so I can chill a bit or it lowers the intensity of the emotion and puts things in perspective. Making decisions about your business on days you feel overwhelmed, stressed, upset, or even giddy can lead to regret later.

It is ok to put off decisions until you are in a better state of mind. Like later or tomorrow or after a few good breaths. Your business will be fine until then...promise.

Focusing on your breathing is a great way to ease into being mindful. It can be done at ANYTIME, ANYWHERE and has been proven to benefit our psychological and physiological health at minimum by slowing down our heart rate.

Lots of great options out there. TRY THIS ONE!

Hopefully you found some of these tips helpful, especially if you are just starting out with new career awesomeness, making a career pivot like me, or wanting to help yourself or others with safe and equitable spaces.

What are some areas you find yourself struggling with the most when it comes to being an starting new ventures? Let's chat and see if we can develop some mindful approaches to help out.