Mindfulness Exercises For Professionals,
Leadership & Motivation

Find your flow and reach your potential with our select free mindfulness exercises, guided meditations, mindfulness worksheets suitable for leadership and motivation。 

POSITIVE MIND in 5 Minutes Meditation

Positive Mind in 5 Minutes Meditation

A very useful 5-minute audio that will help your mind achieve a positive and relaxed state and reestablish mindfulness breathing ...
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I Have Been Trying And Trying And Nothing Why

bbin体育I Have Been Trying And Trying And Nothing. Why?

Eckhart Tolle explains how awakening creates a space where thinking is unnecessary and no longer compulsive. Awakening means you have ...
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making successful requests

Making Successful Requests

To begin this Mindfulness Exercise on Making Successful Requests, please bring kind awareness to- why you chose this topic- how your ...
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Meditation On Emptiness

Meditation On Emptiness

Gil Fronsdal leads a guided meditation on Emptiness. To experience calmness and stillness, and letting go of everything what you ...
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Using The Power Of Your Mind

Using The Power Of Your Mind

Using The Power Of Your Mind is a short guided meditation script that brings out your mind's potential through visualization, ...
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Mindfulness exercise

Being For Yourself

Rick Hanson talks about Being For Yourself. To learn how to do this, we apply the wisdom from Buddhism and ...
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All 7 Chakras Healing Chants Chakra Seed Mantras Meditation Music

ALL 7 CHAKRAS HEALING CHANTS | Chakra Seed Mantras Meditation Music

If you enjoy soothing sounds to meditate to, you're going to love our Chakra Seed Mantras Meditation Music. These healing ...
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Collection Of Mindfulness Quotes

A Collection of Mindfulness Quotes

A collection of 63 mindfulness quotes from Ajahn Brahm’s teachings, put under three headings: Sīla (virtue), Samādhi (meditation), and Pañña ...
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Gil Fronsdal Guided Anapanasati Meditations

Guided Anapanasati: 4 Forms of Mindfulness of Breathing

Gil Fronsdal leads an Anapanasati 4 Forms of Mindfulness of Breathing. There are different kinds of awareness and here are ...
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Meditation for Anxiety & Depression

Meditation for Anxiety & Depression

Anxiety & depression impact millions of people. This guided meditation will help relieve both depression & anxiety by curbing your ...
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Who Is Pulling The Strings?

Who Is Pulling The Strings?

Read "Who Is Pulling The Strings?" as it elaborates the fourth of the Brahma-vihāras - upekkhā or equanimity to explain ...
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Indian Meditation Music Yoga Music

Indian Meditation: Yoga, Flute, Relaxing Background Music

Devoted to create a new collection of LONG MEDITATION MUSIC videos for you to relax and enjoy in your daily ...
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Integral Life Practice Version 1

Integral Life Practice Version 1.0

This Starter Kit will guide you in adopting Integral Life Practice, a whole and balanced approach to well-being, awareness, and ...
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Nature of Awareness, Big Mind Guided Meditation, Loving Humanity, seven factors of awakening

Seven Factors of Awakening

Gil Fronsdal talks about the seven factors of awakening. They are mindfulness, investigation, energy or engagement, joy, calmness, concentration, and ...
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Mindfulness meditation

bbin体育Ripples of Happiness

Matthew Brensilver talks about Ripples of Happiness. Practicing in the spirit of generosity and compassion deeply benefits not just others ...
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Dont Hold Back by Pasanno Bhikkhu

Don’t Hold Back

When we realize that our basic needs are satisfied, it is much easier for contentment to arise. Actually, what we ...
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How To Stop Negative/Stressful Thinking

How To Stop Negative/Stressful Thinking

How do you stop negative/stressful thinking once and for all? The key is to become an ‘observer’ of the mind ...
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ePublished Dhamma Talks 3

Dhamma Talks, vol. III

If you compare your mind to a tree, you want to have deep roots, widespread roots, healthy roots, the kind ...
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Rewards & Risks To An Effective Culture [Video]

Rewards & Risks To An Effective Culture [Video]

Response-ability is the source of power and integrity, the power to influence your situation and the integrity to do so ...
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Having More Nourishing Conversations

bbin体育Having More Nourishing Conversations

This worksheet can help you assess deeply how you relate to people. How can you show compassion by listening and ...
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Wes Nisker

How To Be An Earthling [Audio]

How To Be An Earthling by Wes Nisker:This is Earth care week. Group of Buddhists decided to take their bodies out the ...
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Visualizing Receiving Love And Care

Visualizing Receiving Love And Care

Visualizing Receiving Love and Care is a short but useful meditation script to help cultivate the capacity to accept love ...
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Flowering of Compassion

It’s About Time

Wes Nisker does a little time travel (a talk on it's about time). It's about living in the moment, the ...
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Looking for Happiness- Try These Proven Forms of Alternative Therapy

Looking for Happiness? Try These Proven Forms of Alternative Therapy

While some are joyfully planning holiday menus and getting ready to toast to a new year, others are struggling to ...
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Martin Aylward

Sex, Survival and Social Drives [Audio]

A talk on sex, survival and social drives by Martin Aylward:I’m giving you a very consistent attention, or we’re endeavoring to ...
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The Dragon and the 10 Gowns

The Dragon and the 10 Gowns

Jack Kornfield talks about how Buddha teaches the transformation of suffering into joy. He then proceeds to tell the story ...
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Self-Affirmation to Reduce Self-Control Failure

bbin体育Self-Affirmation to Reduce Self-Control Failure

By affirming one’s one sense of self, one can strengthen one’s self-control. Express your core values to help strengthen your ...
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Unconditionally Friendly Toward Life by Tara Brach

Unconditionally Friendly Toward Life [Audio]

Unconditionally Friendly Toward Life. Tara Brach talks about ways that we compartmentalize our spiritual life—how we think some parts are ...
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Full Body Awareness

Full Body Awareness

This mindfulness exercise on Full Body Awareness helps to relieve stress by allowing us to become more mindful of how ...
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Taming Your Inner Critic by James Baraz

Taming Your Inner Critic

In this audio, James Baraz talks about taming your inner critic. Listen to him as he presents ways you can ...
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Lesson from Nature

bbin体育Guided meditation – Resting In One’s Own Gaze [Audio]

Guided meditation – body and mind: Resting in one's own gaze, by Akincano Marc Weber:About Akincano Marc Weber:Akincano Marc Weber ...
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SuperBrain Yoga Offers a New Mindfulness Technique

SuperBrain Yoga Offers a New Mindfulness Technique

SuperBrain Yoga is a new mindfulness technique that uses the principles of acupuncture and breathing to make the brain work ...
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Freedom

Feeling Free

Joseph Goldstein talks about Feeling Free and the 4th noble truth. The 4th noble truth is the way of practice ...
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Lesson from Nature

Menstrual Cramp Relief (Binaural Beat)

Binaural Beat for Menstrual Cramp Relief. Binaural beats are auditory illusion perceived by the brain when two different tones are ...
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how to optimize your marketing efforts

How to Optimize Your Marketing Efforts

To begin this Mindfulness Exercise on Marketing, please bring kind awareness to- why you chose this topic- how your belly, ...
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Head and Heart Together by Thanissaro Bhikkhu

Head and Heart Together

Head & Heart Together. “How can I ever repay you for your teaching?” Good meditation teachers often hear this question ...
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Body Scan Meditation

Body Scan Meditation

A body scan meditation is a great way to relieve tension. Get into a comfortable position. “Scan” your body from ...
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How Compassion Heals Regret [Video]

How Compassion Heals Regret [Video]

Have you had any regrets? Watch this free video on how achieving compassion can heal even the deepest regrets in ...
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Alan Watts Guided Meditation (Awakening The Mind)

Alan Watts: Awakening The Mind

A 14-minute guided meditation video of Alan Watts discussing his method of establishing a meditative state and reaching self-awareness ...
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Should We Laugh Or Should We Cry?

Should We Laugh Or Should We Cry?

Given how difficult the world can often be, should we cry – or might we still laugh? In this video ...
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Let Your Lovelight Shine

Let Your Lovelight Shine

Qoya is based on the idea through movement, we remember. We remember our essence is wise, wild and free. Using ...
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Commitment

Commitment, Attachment & Love

Jack Kornfield talks about Commitment, Attachment, and Love. Love takes off the masks that we fear we cannot live without ...
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SIY 103.5 Leading with Compassion

SIY 103.5 – Leading with Compassion

In today's workplace, being a loved and effective manager at the same time can be challenging. Through mindfulness, learn how ...
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Unexpected Path to Achieving Success [Video]

Unexpected Path to Achieving Success [Video]

In his book, Google pioneer Chade-Meng Tan tackles the importance of mindfulness and emotional intelligence in achieving success and happiness ...
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Several Meditation In One

Several Meditations In One

Several Meditations in One is an expansive form of Guided Meditation Script that combines several meditations from different sorts and ...
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Mindfulness for Professionals, Leadership, and Motivation

Mindfulness in the Workplace

The applications of mindfulness are infinite, reaching even the more traditional and organized corners of our lives like the workplace. As interest in how we relate to others and to the world around us is growing, mindfulness is beginning to influence how we conduct ourselves in business settings. We are now beginning to explore how mindfulness influences the way we work, lead, and manage, and how it might impact our sense of contentment and balance within work environments.

The timing is right as burnout and stress in the workplace is growing。 One in particular found that in just three decades, stress levels have risen by almost 20%。 In a world that is changing faster than we know what to make of it, it is becoming increasingly challenging to effectively manage all the different pressures we are facing。 However, as we come to embrace mindfulness, we start to understand the wide range of benefits it is capable of offering the workplace。

Leadership & Motivation in the Workplace

With technology now continually available at our fingertips, leaving work at work is becoming harder than it’s ever been. We are connected to work in numerous ways even after we leave the office – through social networking with coworkers and managers, through work emails coming through to our personal devices, and of course through the continual pressure and worry that lives inside the mind. When the mind is left unexamined, the day’s activities follow us all the way home – and even into those quiet moments before sleep.

We are also travelling further to work than generations before us did. With a global trend of human movement from rural communities to city landscapes, transit times are skyrocketing and the stress of the morning (and evening) commute now mounts. We are spending a significantly greater amount of time in transit to places that are stressing us out to larger degrees than before.

But the modern workplace is changing not only in these more challenging ways. Positive shifts are occurring as well, providing opportunities for growth and mindful awareness in the modern workplace. Some of the trends we are seeing include:

  • Greater flexibility – Technology is allowing people to work remotely and to work on a schedule that suits their needs.
  • Growth of the gig economy – There are now countless avenues for individuals to work for themselves, and to work remotely in many instances.
  • Greater collaboration – Though still challenging to get just right, increased communication is enabling us to collaborate more effectively, and to incorporate the opinions and ideas of those who work remotely.
  • Growing awareness of the need for work-life balance – Millennials and many others are pushing for work-life balance in their workplaces. One study found that work-life balance is now the for millennials when choosing a job.
  • Greater support for social initiatives – More workplaces are looking for ways to give back to the global community and to support the environment.

These trends are only just a few of the numerous shifts we are seeing in the workplace。 In order to effectively embrace the changes that are taking place and the varying needs of those in any organization, mindfulness is fundamental。 Any kind of change in an organization places stress on the foundations that support it; however, if we are able to incorporate mindfulness into our communications and actions, we are more likely to end up with positive results that benefit all。

Effective Stress Management

It cannot be understated that stress is a crucial element to consider in the modern workplace. Even though there is a push for greater work-life balance, we are still falling short on a global embrace of workplace conditions that promote holistic wellbeing of employees. Studies have been conducted to help understand if and how mindfulness can help promote stress reduction amongst employees, and the results are encouraging. One in particular was conducted to gain insight into how Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT) might be able to support the mental health and wellbeing of employees in a workplace. While none of the studies focused solely on MBCT, the potential benefits of MBSR were made apparent. The study found that MBSR helped to:

  • Reduce emotional exhaustion
  • Lower stress levels
  • Reduce psychological distress
  • Reduce depression and anxiety
  • Lower occupational stress
  • Increase occupational self-compassion
  • Improve sleep quality
  • Increase relaxation

bbin体育MBSR is a program that was founded by Job Kabat-Zinn in 1979。 With numerous applications, the potential benefits are all-encompassing。 MBSR programs implemented into the workplace have :

  • 29% decrease in the symptoms of perceived stress
  • 26.5% increase in actions based in self-awareness
  • 25% increase in non-reactivity
  • 22% increase in non-judgment
  • 32% reduction of medical symptoms

As stress is experienced by individuals across all industries, and because it negatively affects humans in numerous ways, mindfully managing stress has widespread positive implications. From reducing pain to improving mental health, mindfulness-based stress management approaches benefit both worker and workplace profoundly.

How Mindfulness Benefits Professionals

While stress reduction plays a key role in improving wellbeing amongst employees, it is not the only way that mindfulness contributes to a healthy workplace (and to the health of the individuals within that workplace). Mindfulness reaches and improves upon numerous areas that are important to professionals and their employers, including:

Leadership Skills

Mindfulness makes for better leadership skills as it naturally encourages leaders to reduce their own tendency for bias and judgment and of those they manage in a workplace。 When disagreements arise, mindfulness helps leaders to pay greater attention to what is at the core of any issue and provides them with the clear seeing and listening that is required to bridge the gap between all the parties involved。

Emotional Regulation

It is not uncommon for employees to experience burnout due to workplace demands. When we reach this final state of ultimate fatigue, physical, mental, and emotional exhaustion is the result. that mindfulness intervention helps to reduce emotional exhaustion in the workplace. When emotions come into balance, both the employee and the organization are able to effectively work towards solutions to whatever challenges are at hand.

Communication Skills

When it comes to communication, mindfulness helps us to remain present and attentive to those we converse with, helps us to maintain a non-judgmental approach to any situation, and helps us to respond to things that stir us in a calm manner. Within the workplace, this type of communication is crucial at all levels. Leaders benefit by being able to calmly handle any situation they are required to manage. All employees benefit by being able to move closer towards the center of any polarity. This individual shift encourages others to move towards middle ground as well, a place where innovative and mutually-beneficial solutions can come to fruition.

Focus and Attention

Mindfulness is present moment awareness, so it comes as no surprise that studies have found the practice helps to increase our capacity for focus and attention. More specifically however, mindfulness has shown to enhance – that is, stability, efficiency, and control. When these qualities are enhanced, attention on visual and listening tasks improve.

Cognition and Memory

bbin体育 has found that mindfulness intervention helps to improve working memory and cognition, even after just brief periods of training。 When memory, cognition, and attention is improved, tasks are completed more efficiently。

Creativity and Innovation

bbin体育Numerous studies have found that mindfulness helps to . One theory suggests that mindful attention to the task or challenge at hand lowers our tendency to gravitate towards our habitual beliefs and responses. Therefore, when a challenge arises, we are able to access creative solutions to whatever we are working on. This boost in creativity helps to spark innovation by providing insights and alternative ways to go about business.

Job Satisfaction and Motivation

Mindfulness interventions contribute to a healthy and positive work environment that makes employees value their workplace, helping to throughout the day. also improves when mindfulness is present and employee turnover intention is reduced.

Professionals in numerous industries benefit from mindfulness practice as mindfulness helps us to reach harmony, union, and understanding. Many different professionals are now offering mindfulness workshops and trainings to their employees after taking a mindfulness teacher training course themselves. By helping employees to better understand the world within them, the outer world follows suit and countless factors that make for a positive workplace are boosted.

Mindfulness Practices for the Workplace Achieves Leadership & Motivation

There are numerous mindfulness exercises that can be implemented into the workplace, either on a personal level or throughout the organization。 The following practices are just a selection of ways that mindfulness can be incorporated into professional settings。 Various industries and work environments will have different needs, but as the only prerequisite for mindfulness practice is the present moment, most practices are suitable for use in any workplace。

When aspects of work life become challenging, the mind begins to brew on all the negatives. While there may very well be challenges that need to be discussed with co-workers and managers, taking a few moments to consciously bring to mind all of the positives that exist can help to develop a clear perspective on any situation. We can ask ourselves: What opportunities exist in light of this challenging situation? Take some time to sit with this, and then quietly bring the mind into check by balancing the perceived negatives with the positives. Note five things you are grateful for in the present moment, and then note five things about the workplace as a whole that you are grateful for. This can help to bring about a broader perspective and lead to more innovative solutions.

2. 10-Minute Time Out

Taking a 10-minute break in the morning and afternoon while at work can help to reset the mind, the body, and our emotions. While there may be a tendency to accomplish something during these ten minutes, see if it is possible to simply rest in the environment you are in (you might wish to sit in a nearby park or observe the world through a window). Tune into your physical body, observing whatever is present. Tune into the mind and your emotions, without judgment, allowing all energy waves to come and to go. Observe the world around you, allowing each appropriate sense to revel in the world as it is. Notice the way the body and mind shifts from start to finish.

During times of stress, the breath becomes shallow and we unwittingly activate the body’s fight-or-flight response. Stress hormones are secreted and we find ourselves subtly (or not so subtly) anxious and on edge. Take two to three minutes to mindfully draw the breath back down to the belly to help bring the body back into balance. When we breathe into the stomach, we activate the relaxation response and the stressful symptoms we once felt begin to lessen. Repeat this as many times as is necessary throughout the day. Both body and mind will thank you for it.

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