Mindfulness

There has been a belief, held by many civilizations through the eons, in the spiritual significance of high places. Those words were from my good friend Carl Campbell, upon hearing of my plans to hike Nepal’s Annapurna Circuit. Once I arrived in Kathmandu, I realized how right he was.

I had already encountered this essence of spirituality at high altitude, having cycled over the Rockies at Monarch Pass, and hiked the Inca Trail to Machu Picchu in Peru. But my visit to Kathmandu and Nepal brought the indeterminate theory to a whole other level.

Before heading eastwards, I had briefly flirted with the idea of hiking the Pacific Crest Trail, made famous by Cheryl Strayed’s book Wild, or the Snowman Trek through Bhutan, but both require a significant time commitment. More pertinently, neither trail appealed to me in a spiritual sense, so for a time I was in a state of trekking limbo. Then, quite by chance, I stumbled upon a travel memoir by a Canadian man called Andrew Stevenson, who flew to Kathmandu and hiked the Annapurna Circuit back in the early 1990’s. The more I read, the more fascinated I became with the Annapurna region of Nepal. The mountains had finally called to me, and I had to go. So, on a cold and overcast first day of December, I left New York City on a Qatar Airways flight out of JFK, heading to a far off land, with expectations of a tough adventure challenge, and the opportunity to further explore mindfulness and meditation for personal development and peak performance.

The twelve and a half hour flight to Doha afforded ample opportunity to read about, and mentally prepare for what would be an epic trek. After a brief layover in Qatar, I was in the air again for the final leg of the long journey to Nepal. For most New Yorkers, travel represents an opportunity to escape the congestion and intensity of living in one of the world’s busiest cities. It was therefore something of a disappointment to discover that Kathmandu is even more chaotic, and certainly a lot smoggier, than the Big Apple.

All manner of decrepit, smoke-belching vehicles, jostle for position on narrow dusty streets which are shared with motorcyclists, pedestrians, cyclists, and scores of cows, goats, chickens and dogs. Truth be told, given the hectic street life in the city, I was counting down the hours until I could escape Nepal’s capital for the high ledges and trails of the Annapurna Circuit. But one spot of sightseeing unexpectedly changed my experience and perception of Kathmandu.

On a single afternoon, I visited all of the noteworthy temples, stupas and spiritually significant sites that the city has to offer. The ‘Monkey Temple’, Boudhanath Stupa and Durbar Square at what was once the royal palace of the Kingdom of Nepal, were all interesting. Then, I arrived somewhat blindly at Pashupatinath Temple. It was simply another stop on the tourist trail to me; a way of passing the time before my trek could begin. But once I had paid my admission and entered the large site, I quickly realized that I had stumbled upon a very interesting place.

Unsure of where to begin to explore the site, I approached a long wall, rested my arms on it, and peered over to survey the surroundings. On the other side of the wall, a terrace of concrete steps ran down to Bagmati River which the entire temple complex straddles for a stretch of about four hundred meters. But my view was still slightly obscured, by what I thought was yet more of Kathmandu’s infamous smog. On closer examination, I discovered that the haze was in fact smoke.

A concrete plinth in the foreground, supported a neatly stacked pile of bamboo and kindling, which was burning slowly but surely, while being stoked periodically by an attendant. At the center of the fire, I could see a solid object, and when my eyes had focused sufficiently, I discovered that what I was looking at was a head. A human head! It transpired that I was no more than ten feet away from where a cremation was taking place.

“This particular man went to work this morning”, a guide told me. “He died suddenly, and by two o’clock his body was brought here, to be cleansed and cremated. By six o’clock, he will be in ashes, which will then be swept into the river.”   

This very public funeral pyre, sitting aside the sacred Bagmati River, which in turn flows into the even more sacred Ganges, serves as a poignant reminder of the often close relationship between life and death in Nepal. In total there were perhaps six or seven pyres in a line along the river; those further upstream reserved for the upper echelons of society. Hindus believe that the river’s origin is in the footsteps of Lord Shiva, high above Kathmandu in the Himalayas, therefore anywhere upstream is more sacred.

To see a body burned in full public gaze, while locals and visitors shuffle through the temple complex taking pictures, is perhaps a shock to westerners. It certainly was to me initially. But it perfectly represents how Hindus and Buddhists view life and death, and the relationship between them.

I later asked my guide if he would be cremated in this public manner at Pashupatinath, and if he was happy about this arrangement. “Yes. And we absolutely need to see and accept the cremation – and the creation. Without death, there can be no life.”

And therein lies the key as to why Hindu’s in particular seem to have a higher acceptance of death. Their belief in reincarnation is such, that the burning of the human body is simply the destruction of the physical vessel that the soul has last occupied. A death is merely seen as the liberation of the soul, allowing it to continue it’s journey through life.

The quality of life which the Hindu soul passes into next, depends upon the righteousness of the life they have most recently lived. In Hinduism, a soulful being must live through many incarnations, some in the form of animals, before the soul can be said to be of sufficient wisdom and purity to be sent forth to meet Yama, the God of death and final decider on the destination of souls. Perhaps it is this transient nature of the soul which brings a greater acceptance of death in the east. It is also interesting to note that Hindu’s have 33 million Gods and deities, which have very specific roles to play throughout the many incarnations of a soul.

As I watched the burning man who had shown up to work just a few hours previously, I briefly contemplated the deep and complex subjects of life and death, before deciding that life, in whatever form it takes, is precious, and so every second of it should be enjoyed.

Later, I crossed a low bridge over the Bagmati river, to the far bank which is used primarily for prayer and reflection. I then looked back to where I had come from with a new perspective. A little further upstream from where I had stood by the cremation, a terraced hospice served as another link between life and death. Terminally ill patients arrive into wards on the higher steps, and as their condition inevitably deteriorates, they are moved down a tier, until they eventually lay in a bed next to the river awaiting their fate. At least in a physical sense. Further upstream still, caves cut into the rocky river bank are used as meditation retreats by holy men. As I continued to explore the temple, I met some of those holy men, which in turn brought about an unexpected treat.

In the courtyard of a nearby ashram, I met a trio of sadhu gurus – men who give up their worldly possessions and devote their life to the pursuit of spiritual wisdom. After posing for obligatory tourist photographs, I fell into conversation with one of the sadhus. Key to this lengthier than usual audience was the fact that I had asked the guru about the relationship between meditation, karma and wisdom. “Do you meditate?” the sadhu asked. When I told him I use mantra-based meditation twice daily, he led me into a room in the ashram, for a meeting which lasted over two hours.

While the guru matter of factly answered all of my questions about Shiva, the lord of life who has mastered all levels of incarnation, and for whom the temple serves as a shrine, it was only when I pressed him on his own personal beliefs that the conversation became extra special. The smiling, agreeable holy man only once interrupted my questioning. Having spent almost thirty years in devotion at Pashupatinath, I assumed he would have some pearls of wisdom to share in terms of his beliefs.

“I believe in nothing”, he told me assuredly. “Beliefs are dangerous. They are opinions, and opinions often have a volatile and incompatible relationship with truth. We cannot fully know. We can only be.”

After processing this unique insight, I then asked the guru how long he would remain at the temple. “I am here now”, he answered, smiling and nodding. “And so are you. We are here now, and only now.  But to answer the question you would like answered, I will probably be here for the rest of my lives.”

Rather ignorantly, I again pushed for what knowledge or wisdom he would have gained at the end of his lives of devotion at Pashupatinath. “If we seek more, we have less. Often, when we stop looking for things, we find them. Wisdom is incorrectly associated with knowledge, but knowledge is thought; and this can mean we are thinking too much. This is distracting. All good karma, wisdom and beauty exists only in the now. Would you like to experience it?”

“Yes”, I replied immediately and definitely.

“Ok, so let’s meditate together”, the sadhu told me with a warm smile.

And that’s exactly what we did. Right there, amid the burning corpses and the hoards of tourists and plumes of smoke and fumes, we sat facing each other and meditated for thirty blissful minutes.

When hugging me to say goodbye, the sadhu whispered in my ear: “You already know everything you need to know. Now I give you good karma and a happy life to enjoy it.”

As I crossed back over the bridge to leave Pashupatinath, I took a mini tour of the remaining buildings of significance; one of which was a small square room with an open doorway on each side, the cornerstones of which were stained with dried blood, and the dye from flower petals. “Animal sacrifice”, the guide told me. “Mostly water buffalo.” (The cow is revered in the Hindu world, but it’s poor cousin, the water buffalo, often exists only to be slain sacrificially.) There are also strong rumors of children having been sacrificed in the past, which only adds to the legend of a temple which is shrouded in mystery and controversy.

Many of the buildings at Pashupatinath date back to the 4th century, putting them at 1,600 years old. Some studies go further, estimating that Pashupatinath has been active since pre-vedic times; meaning the site has had spiritual significance for over 8,000 years, particularly as a shrine to the lingam of Lord Shiva.

As I left Pashupatinath and Kathmandu to begin the arduous bus journey to Besisahar to begin my trek on the Annapurna Circuit, I did so with much to contemplate about life, death, devotion and varying belief systems.

Growing up in the north of Ireland, I have seen first hand how two very similar Christian religions can differ so greatly. Now living in New York, I have a good understanding of Judaism. When I cycled across America, I met and conversed with people from many different faiths, including Native Americans, Mormons, Amish and a range of smaller new age religions. My local supermarket in Queens New York is Sikh owned. And the further into the Annapurna range I trekked, the more Tibetan influence I encountered, which mostly revolved around strong Buddhist traditions.

What I have taken away from all of this, is that we as people of the world have hugely different interpretations of where we have come from, why we are here, and where we are going (if anywhere) when we die. But I cannot help but draw the conclusion that my friend the sadhguru is right – we just don’t know. We have beliefs, and our trust in what we believe in is built on faith as opposed to knowledge. Maybe it is better that we do not know for sure.

But one thing is for certain: we are here right now, in this present moment. That is the only certainty. Our existence can come to an end at any point in the future, when life and death collide. Visiting Nepal brought this fragility of existence into sharp focus, particularly while watching a man burn who had been at work just a few hours earlier. This served as a poignant reminder of just how important it is to live fully in each individual moment. What comes next is beyond our comprehension and control. But we can certainly learn to live in the now. My sadhguru friend may have claimed to know and believe in nothing, but by encouraging me to enjoy the now, he demonstrated all the wisdom we will ever need.

Have you ever wondered how to practice mindfulness but never really knew where to start? Maybe you think mindfulness isn’t for you? Well rest easy! Mindfulness is for everyone. Here is a simple 5 step guide showing not only how to practice mindfulness, but how to maximize the benefits. But before looking at how to practice mindfulness, lets look at a definition, from the oxford dictionary:

“a mental state achieved by concentrating on the present moment, while calmly accepting the feelings and thoughts that come to you”

1: Be Present – Here and Now

Have a seat, and come to rest in an upright, relaxed position. Be aware of the feeling of your body on the seat. Other than being comfortable (not too comfortable!) there is no specific position for your hands, although gently resting on your lap is good. Allow any tension to slip away. Start with your facial muscles, your neck and shoulders, your back, legs and feet. We could think of this step as as someone testing a microphone before speaking. It calls for attention, and brings focus to the present moment.

A nice analogy to help us understand the purpose of this step is to think of a satellite navigation system in a car. Before we begin, we first need to determine where we are right now.

2.  Focus on Breath

Focusing on breath is a highly effective way to bring attention to the present moment. Conscious breathing leads to a deeper, more regular pattern, which in turn relaxes us further. A nice pattern would be breathing in for the count of 4, holding for 4, breathing out for the count of 4 and holding for 4. This is known as square breathing or box breathing, and instantly calms us. If holding for 4 is uncomfortable, hold for 2.We are now present and calm in body and mind. So this step is really about setting the tone for what follows.

This step is like setting the parameters in our satellite navigation system. We select destination, choose to go local or express, avoid traffic or tolls etc. 

3. Be As One With Each Breath

Steps one and two were designed to bring our body and mind to rest. Perfect! Well, not quite. It was perfect in the moment we did it; but that moment has now passed. Our mind will automatically generate thoughts, because thats what the mind does when we are not aware. The strays thoughts could be along the lines of: ‘Am I doing this right?’ ‘This is silly’. ‘It’s not working’. So, to remain in the present moment, we need to maintain focus on the breath. If a thought arises and we become aware of it, simply return to focusing on breath. Allow the thought to slip away.

To compare this step with our navigation analogy, we set off, ready to follow further prompts. If we have chosen an express route and we are offered a turn on to a local route, we simply ignore the prompt and move on. Driving will recalculate the route, just as returning to breath will hold our focus on the present moment.

4. Be An Observer

When we learn how to practice mindfulness, we learn to calm our mind, so that we can start to become aware of which irrelevant thoughts we entertain most. While it is importance to be aware of the thoughts as they arise, we should not entertain them while practicing mindfulness. This comes later, when we learn how to practice mindfulness in an advanced way. For now, just be aware of what thoughts crop up, and this way, you will start to notice patterns over time. Being the non-judgmental observer of our own interruptive thought patterns is an incredibly effective way to eventually maintain motivation and increase performance.

In our navigation analogy, imagine having to deal with an unwanted prompt every time you pass a coffee shop? This is not just annoying, but would detract from the primary task, which is driving towards the destination. So we make a note of the pattern of unwanted prompts, and then ignore them by concentrating on breathing.

5. Bring Mindfulness With You  

After a period of time, lets say 5 minutes to begin with, we slowly end our practice of mindfulness. Now the  trick is this: if we take benefit from those 5 minutes only, we haven’t really changed much in the overall scheme of things. So, to get maximum benefit, we need to gradually start to take this mindset into daily living. Obviously we cannot concentrate on breathing and pushing thoughts away if we have busy schedules. But here’s the secret: when we are busy, we should be focused only on what it is that we need to do. We all have a tendency to over-think. When completing tasks, we should only be focused on what that particular task is asking of us at any particular moment (the present moment).

We can take inspiration from how we concentrated on breathing while practicing mindfulness. Through time, we learn to shut out all other noise and cluttered thinking. We do this by returning to the observer and making necessary changes, based on what the observer noticed during mindfulness.

To look once again at the navigation analogy, by this stage we have reached our destination. It is at this point that we remember the pattern of annoying prompts. So we go through the settings of the navigation system, looking for the setting that switches off notifications for coffee shops. In doing so, we ensure that the next time we drive that road, we are free to concentrate only on driving that road. That in essence is what keeps us calm, and keeps us focused on the present moment.

Helpful Tip:

Finally, if all of that seems a little too much, then try this. Close your eyes and take just one deep conscious breath. If you can do that (you have already been doing it all of your life, but here you are consciously doing it), then you have just learned how to practice mindfulness. Slowly, with each passing day, you can build from one deep conscious breath to the five minute practice.

More Information/help:

For more detailed mindfulness coaching, or to introduce this practice to your workplace, please use the contact page. On-site or video call mindfulness workshops available by Samuel Roger Holmes. Special discounts for schools, not-for-profit organizations and veterans groups.

If you are not reaping the benefits of mindfulness already, ask yourself this: Why ignore a scientifically proven practice which is simple and free, used by most of the worlds leading companies and their best employees, and something which also benefits your health and personal life? I’ve been practicing mindfulness for 5 years, and I have yet to encounter a valid reason why this x-factor item is not on every career check list. Most people say they are too busy. That’s like saying your toothache is too bad to go see a dentist.

If pushed to offer a definition of mindfulness, I’d say it is a simple meditation technique which greatly enhances focus and awareness, allowing your best innate qualities to shine through as peak performance. So why are companies investing so much time and money in encouraging workers to avail of the benefits of mindfulness? Well, here are five benefits of mindfulness which are well worth considering.

1: Nothing Handles Stress Like Mindfulness

Ask any HR manager or health care professional what the cost of stress is to business and you will be in for a shock. 75% of all health care costs incurred by business are stress-related. It is by far the biggest risk to a company’s bottom line and to their best employees. Nothing prevents and controls stress like mindfulness….and it’s FREE! Most people are unaware that they are affected by stress, but this silent killer contributes to a whole raft of medical problems and has a huge impact on performance. Practicing mindfulness removes flight of fight instinct, replacing it with a natural state of relaxed calm.

2: Mindfulness Greatly Enhances Focus

This is where it gets a bit like The Matrix or Bruce Lee. And trust me, thats a good thing. Mindfulness greatly enhances awareness and focus. It is a huge benefit of mindfulness to be able to give our full attention to one task at a time. The most successful careers are forged by those who see that multi-tasking is a myth, often leading to procrastination because attention is too divided to see any individual task through to quality completion. Those who forge successful careers realize that a focused mind is a productive mind. The one and only way to get there is by practicing mindfulness.

3: Creativity Soars With Mindfulness

Business in an open market economy relies on creativity to produce quality products and services, while also continuing to innovate through changing times. Consider the rapid rise, and even more rapid fall of Nokia for example. Creativity is entirely dependent upon mental state, and to perceive and respond to change. Mindfulness guides the creative process by quietening negative thoughts and self-consciousness. While creating mindfully, positivity dominates the process.

4: Mindfulness Builds Emotional Intelligence

Let’s face it – we could work sixty hour weeks for years on end, and still miss a promotion or pay bump because of that hidden intangible chemistry that some have and some don’t. Faking it is a complete disaster by the way. It’s better to work smarter. EQ is the secret something which sets the winners apart from the hamsters on the wheel, and is fueled by regularly practicing mindful meditation. There are no bionic men or office politics gurus; there are only people who approach their careers mindfully and the many others who don’t.

5: Mindfulness Makes You a Consistently Better Person

Following on from EQ, is perhaps the benefit of mindfulness which has the biggest impact on professional and personal lives, is that staying in the moment makes you a better person. It makes you a better person when working with a team, on your own initiative, and a better person when you go home to the family after a hard day. Mindfulness enables us to work better, sleep better, enjoy time off better, and come back to work refreshed and ready to go again. When negativity and cluttered thought is eliminated, you and the world around you become calmer, happier and the type of person people want to spend more time with.

If you would like to nurture a mindful culture in your workplace, check out in8Motivation services page.

Tomorrow, May 16th 2019, I’m driving from New York City to Colorado, to climb my first 14er. All being well weather wise, I’m hoping to get to the summit of Mount Elbert, which at 14,439 feet, is the highest peak in Colorado. It’s the highest, but by no means the most difficult, hence it’s popularity as a first 14er. The drive alone should be interesting; a 3,800 mile round trip, retracing much of the route I used while cycling across America in 2016. As for Mount Elbert itself, that part represents something of a step into the unknown. Thats where the adventure challenge kicks in.

The drive from New York City to Leadville, CO.

The Colorado 14er’s

There are 58 mountain peaks in Colorado at over 14,000 feet elevation. Collectively, they are referred to as The 14er’s, and the adventure challenge of climbing them all has become something of an obsession to many. I don’t know how many I’ll end up climbing in the long term (some are technical and dangerous), but I’ll start with Elbert and take it from there.

Why Solo Adventure Challenges?

A solo adventure challenge into the wilderness conjures up therapeutic benefits which are difficult to explain. Maybe because we are far removed from the noise and stress of our regular lives, we are forced to look at ourselves, and the beauty of nature around us. There is a feeling of oneness with the world, especially in the mountains. I prefer to go solo, for a variety of reasons. Firstly, I love the beautiful silence when high altitude hiking. Secondly, I like to be focused. Taking on a solo adventure challenge, negates the need for nagging thoughts of keeping up with or impressing others. Instead, it’s a journey of self-discovery, of learning and of self-leadership.

The main reason I like to go solo on an adventure challenge is because I think if I want to achieve something, I should be the one to put in the hard work. My Inca Trail adventure challenge in December 2018 for example, was a lot of fun, but it bothered me that I had a guide, and had to rely on porters to carry my tent. That didn’t sit well with me, and definitely took away from the feeling of accomplishment when I finally reached Machu Picchu. I prefer the feeling that I am relying on myself, and that I have to motivate and encourage myself. That way, I know if I make progress, it’s because I worked hard for it. Conversely, if I get sluggish or feel like quitting, then I know there is something I need to work on.

Solo Adventures and Mindfulness

The principles that drive self-motivation and self-leadership on solo adventures are as applicable in our careers and lives in general. They form the basis of the mindfulness and motivation workshops I deliver. Mindfulness is essentially focused attention on the present. Being in the present moment means we can focus on the specific task at hand at any given moment. We are able to shut out the unnecessary negative thoughts. On a mountain, as with riding across America, hiking the Inca Trail or on any other adventure challenge, we don’t need to complete the entire challenge all at once. Our best performance comes when we focus on completing a task one moment at a time. One step at a time. One tiny piece at a time. Often, while discouraged, looking at the enormity of the overall challenge can trigger negative and stressful thoughts, which ironically further hinder our progress. Mindfulness in the wilderness is a beautiful thing, but also an amazing way to understand ourselves, and what drives us forward in our careers and lives.

Mindful motivation and leadership is as applicable in the office as it is on a solo adventure. Focused attention improves performance, increases confidence and reduces stress. 

Adventure Dedicated to…

Previously, I used an adventure to fundraise for a charity. Thats not something I will be doing again. Money does not solve all problems.

Despite sharing an enormous amount of personal experience and emotion about adventure challenges on this blog, I haven’t as yet touched on the important core reasons for doing what I do. That will come later. My book, which has the working title Falling Up will hopefully go to print in late 2019 or early 2020. The philosophy behind falling up is essentially a lesson in self help, self-motivation and the power of mindful positivity.

Not having direction or focus can happen to any of us, at any time. Despite how it may feel, we are not alone, and we are not a lost cause. In fact, we can not only come back from our downs, but turn our downs into ups. There is no more solid foundation on which to build from than rock bottom. The greatest adventure challenge we can embark on is awareness and improvement of self, and it starts with mindfulness and meditation.

We all experience hardship or suffering at some point. It is temporary, it is not our reality, and there is a way through it. Life can deal us tough hands. It can happen because of depression or anxiety, following an accident, while grieving, from the despair of addiction, from relationship problems or from body related self-conscious issues such as weight etc. Sometimes it can simply happen by trying to keep up with the pace and expectation of life itself.

To anyone affected by any of those issues, I hope that by going on adventure challenges, and sharing my experiences, I can be of some small help in showing that there is a greater perspective. It IS possible to regroup, recover and refocus; and when we do, we can achieve things far beyond what we ever thought possible. I’m going up this mountain as much for you as I am for me.

The need for mindfulness in business is obvious. Working environments have changed dramatically over the past few decades. Where once ‘incoming’ meant the arrival of the days’ postal mail, incoming now represents a multi-platform multi-faceted onslaught on the senses – every single second.

Outlook email, with its never-ending pop-ups and reminders, instant messaging, landlines, cell phones, smart watches, social media, live video streaming – the list is endless. Things need to be done, and they need to be done now. Greater numbers of communications channels have only served to increase distraction and procrastination, which leads to stress.

Then of course, we are human, so we think about the human stuff too. Whats for dinner tonight? Did the car-loan payment post? Did mom pick the toddler up from childcare? All of this of course is continually made all the more intensive by feelings of career self-doubt, or worse still, career self-importance.

Computers and networks were meant to make all of this easier. Remember the promise of a paperless office? Well, there is still paper. Lots of it. But that’s not all. In a more connected, real time business environment, financially sound, ethical, fair and confident decisions are demanded in the blink of an eye. Multi-tasking is a must, but it is sending stress levels through the roof. How can each individual task be completed amid so much interruption and noise? And under so much pressure? Step forward mindfulness.

Mindfulness in its purest form, is the way in which we ensure that we are in the moment – right in this moment. Whatever task is at hand is being given the full attention it demands and deserves. Think of mindfulness as the teacher who claps their hands to bring the students to full attention. Mindfulness is the ability to be that noisy clapping, disciplinarian teacher, within your own mind.

Business-tailored mindfulness is essentially an extrapolation of core elements from eastern philosophies, with the theological references stripped out. What is left is an awareness of the here and now, achievable through focus on breath. It is so simple that many people miss it. Some even say they are too busy to try. Oh the irony.

Mindfulness is not just driving a happier more productive workplace. It is hammering home an impact on the bottom line, and bottom line people are loving it. Mindfulness reduces healthcare costs, lowers absenteeism, reduces micro-management hours, increases performance and efficiency, and sends employees home minus the age old Friday evening burn out. When employees get home without the mental fatigue and tiredness of a stress-filled office still lingering on their mind into the weekend, they have energy and focus to go off and fully relax with families and friends. And this in turn means they come back refreshed on a Monday morning. It’s a win win situation. And all through something as simple as breath. It’s the simple things that make the biggest impact.

In8 Motivation offers in-house Mindfulness training and workshops to corporates and individuals in New York City and Ireland.