The Transformative Power of Reflection
By Terre Short
“Knowing yourself is the beginning of all wisdom.” – Aristotle
I recently participated in a guided meditation that reminded me that reflection is one of the most powerful tools we have access to for growth and change. By taking time to consciously reflect on our experiences, thoughts, emotions, and actions, we can gain profound self-insight and wisdom. Studies have demonstrated the wide-ranging benefits of reflective practices including reduced stress, increased life satisfaction, improved learning, and greater self-awareness. Beyond the personal realm, reflection also enhances leadership, relationships, and organizational success. A version of the visualization has been replicated on the Thriving Leader Collaborative app for you to experience and is summarized at the end of this article.
The act of reflecting taps into our ability to be self-aware. We step back from the busyness of life to examine our inner landscape. This process relies heavily on introspection and mindfulness. In reflection, we observe ourselves with openness and curiosity – without judgment. Reflection enables us to tune into our inner world and listen to messages we may overlook in the bustle of daily life.
While reflection can happen spontaneously, having an intentional reflective practice maximizes the benefits. Build reflection into your routine with journaling, meditation, daily debriefs, or discussions with a mentor or coach. Setting aside uninterrupted time to reflect allows you to dig deep into emotions, assumptions, and patterns.
Approach reflection as an investigation, probing below the surface. Powerful questions to ask in reflection include:
- What did I learn today?
- How was I challenged and how did I respond?
- What assumptions or blind spots were revealed?
- What choices did I make and why?
- How did my actions align with my values and vision?
- What will I do differently next time?
- What do I feel proud of and grateful for?
Reflection centered on periods of difficulty and adversity provides valuable learning about our strengths, growth areas, reactions, and resilience. However, reflecting on what’s going well can be exceptionally empowering for creating positive change. Click here for a framework of questions to contemplate specific to overcoming a challenge or circumstance in which you have little control.
The Power of Appreciative Inquiry and Dopamine
In most organizations and society in general, the approach has been to focus diagnosis and change initiatives on fixing what is wrong or broken. However, studies have found greater, more sustainable gains from focusing on amplifying strengths rather than correcting weaknesses. Known as appreciative inquiry, this approach engages stakeholders in identifying and understanding organizational processes that are working well to expand and build upon them. First introduced by organizational researchers Cooperrider and Srivastva (1987), appreciative inquiry leverages human systems’ inherent capacity for positive change through inquiry and dialogue (2).
Focusing reflection on what we are grateful for and proud of literally changes our brain chemistry by releasing dopamine. This feel-good neurotransmitter stimulates motivation, focus, creativity, and determination. Dopamine aids learning and memory, leaving us energized and empowered. In contrast, negative rumination releases cortisol, which clouds thinking and hampers performance.
The Journey Inward
Reflection opens the doorway to self-discovery and wisdom that arrives in no other way. It illuminates our inner landscape so that we may walk the path of our lives with increasing insight, clarity, and purpose. Take time to reflect and nurture your deepest truths. The journey inward holds the keys to your highest unfolding. Your soul is whispering…reflect and listen. Let’s get to it!
After settling yourself with some deep breaths in a quiet, comfortable space, picture the following:
- A mountain lake at night – go to the edge of the water.
- See a full moon reflected in the lake.
- See small ripples in the lake, disturbing the surface due to a breeze, and distorting the reflection of the moon.
- Take another deep, cleansing breath.
- See that the water calms and the reflection of the moon is perfectly clear.
When your mind is settled (the water), you observe your heart and soul (the moon) more clearly.
Terre Short is a best-selling author, executive leadership coach, dynamic speaker and learning experience creator who connects from her heart.
Learn more about the content she share passionately HERE.
REFERENCES
- Biswas-Diener, R. (2009). Personal coaching as a positive intervention. Journal of Clinical Psychology, p. 544–553. https://doi.org/10.1002/jclp.20589
- Cooperrider, D.L. & Srivastva, S. (1987). Appreciative Inquiry in Organizational Life. Research In Organizational Change And Development. p.129-169.
- Wang et al. (2016). Using fMRI to Study Reward Processing In Humans: Past, Present, And Future. National Library of Medicine – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808130/
