Pressure Solution #17 – Meditate

Have you ever tried meditation? You might consider using this pressure solution before your next high-pressure moment:


How does meditation help you to depressurize? That’s a fair question.

In any high-pressure moment, it is imperative that you are able to regulate your thoughts, emotions, and behaviors. The more effective you are in regulating this trio, the more adept you become in minimizing the adverse effects of pressure.

There are a lot of meditation practices to choose from. Whatever meditation procedure you choose, it should include three components: relaxation, mental imagery, and mindfulness training. The group that participated in just relaxation for the same amount of time did not show the same results; it is the combined components that help your brain depressurize. Practice your meditation method for thirty minutes a day over the next month — more if you are enjoying it.

Olympic bronze medalist in volleyball Mark Heese, with whom JP worked at three Olympic Games, would be considered a conscientious user of this solution. Mark would mindfully meditate every morning during training and on days in which he had a competition, as a way to be more present, nonreactive, and alert.

The fact is, even if your brain doesn’t change, the skills you are practicing — relaxation, mental imagery, and mindfulness — are all tools that will help you to depressurize. Need more encouragement? NBA Hall of Fame coach Phil Jackson will tell you it helped him win eleven NBA Championships, to say nothing of being able to manage some of the biggest stars in the game.


This is an excerpt from Performing Under Pressure.



JP Pawliw-Fry is co-author of the New York Times bestselling book, Performing Under Pressure. He is keynote speaker, and the founder of IHHP, a global research and learning company that specializes in helping organizations and leaders leverage the science of emotional intelligence and performing under pressure.  The research and strategies presented in the book, keynotes and in IHHP’s training programs have been leveraged by numerous Fortune 100 companies, including long-term relationships with Johnson and Johnson, PWC, Goldman Sachs, HSBC as well as Olympic medal winning athletes. (Co-author: Hendrie Weisinger.) 


3d.pressure book cover-GTWABOUT THE BOOK

Co-authored by our own J.P. Pawliw-Fry, Performing Under Pressure will introduce you to the concept of pressure management, offering the latest science on how your brain responds under pressure, and many empirically tested strategies to help you overcome the sabotaging effects of pressure. For this book, we undertook a multiyear study of over twelve thousand people to answer the question: what is it about the top 10 percent of these individuals that helps them handle pressure more effectively and be successful? The book has been featured in featured in Forbes, INC., The Financial Times, Training Magazine and many more, and is a NYT and Amazon bestseller. Order your copy on AmazonBarnes and NobleAudible or Apple ibooks.


Buy the book here!