Mindfulness Exercises For Professionals,
Leadership & Motivation

Search From 2,000 Free Mindfulness Exercises

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

Compassion

Compassion

Sean Fargo leads a walking meditation with compassion as the theme. Find a place to walk that is safe to ...
Read More
defining your meaning of success

Defining Your Meaning of Success

To begin this Mindfulness Exercise on Meaning of Success, please bring kind awareness to- why you chose this topic- how ...
Read More
Could You Elaborate On Ego Versus Healthy Self-Esteem

Could You Elaborate On Ego Versus Healthy Self-Esteem?

How well can you differentiate your ego and self-esteem? Learn to incorporate mindfulness on elaborating ego versus healthy self-esteem ...
Read More
My Embarassing Story of Fear [Video]

My Embarrassing Story of Fear

A wonderful embarrassing story of fear of then a budding rapper. How do you overcome fear when a big break ...
Read More
Share an Uplifting and Hopeful Story

Share an Uplifting and Hopeful Story

This mindfulness exercise guides you on how to share an uplifting and hopeful story that can reduce stress or even ...
Read More
Simply Stopping

Simply Stopping

Simply Stopping. This is a simple guided meditation script that reminds us that we can stop whatever we're doing & ...
Read More
30 Minute Silent Meditation With Bells

30 Minute Silent Meditation With Bells

Are you ready to settle in for a thirty-minute silent meditation? This timed 30-minute silent meditation begins and ends with ...
Read More
Minfulness meditation for beginners

Meditation For Beginners Who Have Trouble Sitting Still

Meditation techniques for beginners can help by addressing common difficulties like having trouble sitting still. Your body needs to be ...
Read More
Lessons from Nature

Learning To Listen Deeply

Tara Brach talks about Learning To Listen Deeply. It's kind of an innate form of violence in our culture when ...
Read More
When to Follow Your Intuition

When to Follow Your Intuition

Follow your intuition based on these 4 planes: a level of trust; realm of positive growth; intuition operates best after ...
Read More
Relax the eyes

Relax the Eyes

Gil Fronsdal talks about Relaxing the Eyes. One of the important aspects of meditation is to have a relaxed mind ...
Read More
Why Mindfulness is a Superpower Video

Why Mindfulness Is A Superpower [Video]

A short but succinct video discussing the real meaning and impact of mindfulness in one's life, and how even a ...
Read More
Settling Into Presence by Eckhart Tolle

Settling Into Presence

A guide to help you settle into presence and rest in the depth of an “unfilled” moment, enabling you to ...
Read More
Nowness Wholeness Allness Oneness

Nowness Wholeness Allness Oneness

Rick Hanson talks about the four words- Nowness, Wholeness, Allness, and Oneness. Let go of the past, future, and present ...
Read More
Gratitude is not in the words

Gratitude Is Not In The Words

Gratitude is not in the words but in the heart, which expresses it. What meaning do you draw from these ...
Read More
Peaceful Sleep Music

Peaceful Sleep Music

"Love" Peaceful Music is specially selected by Jason Stephenson to help you relax and go to sleep. Use it during ...
Read More
My Favorite New Mindfulness Books

My Favorite New Mindfulness Books

Each book has something special to teach you about the practice of mindfulness. Check out my favorite new mindfulness books ...
Read More
What You See Is Not What Is

What You See Is Not What Is

We all have our own perspectives on the world and everything that happens around us. Mindfulness teaches you to always ...
Read More
Mindfulness exercise

Self-Compassion Practice

Rick Hanson talks about Self-compassion Practice. It is easy to feel compassion towards others than to yourself simply because we ...
Read More
F*ck That An Honest Meditation

F*ck That: An Honest Meditation

This is a sincerely hilarious honest to goodness no non-sense meditation that actually works. Allow some sort of fun to ...
Read More
Releasing The Pressure Of Emotions

Releasing The Pressure Of Emotions

Releasing the Pressure of Emotions. Some emotions carry strong energy. The mind becomes highly active, and the body grows tense ...
Read More
Higher Consciousness

Higher Consciousness

We should make the most of our states of higher consciousness when they arise and harvest their insights for the ...
Read More
Lesson from Nature

The Paradox of Reality [Audio]

The Paradox of Reality, by Eugene Cash:I always find it interesting how the room changes during the retreat and during ...
Read More
Breathing Into Stress Detox

“Breathing Into” Stress Detox

This mindfulness exercise provides guidance on the Breathing Into Stress Detox practice, which helps release tension and stress that builds ...
Read More
Mindful Self Analysis

Mindful Self-Analysis

To begin this Mindfulness Exercise on Self-Analysis, please bring kind awareness to- why you chose this topic- how your belly, chest, ...
Read More
Noting A

Noting A

Noting A is part of the FitMind Meditation Program. It is necessary to change how we understand and relate to ...
Read More
Wicca Meditation FI

Wicca Meditation

Overcome your sleep problems due to overthinking by listening to delta binaural beats. This wicca meditation involves calming and relaxing ...
Read More
How Meditation Can Lead to a Vegan Diet

Russell Simmons: How Meditation Can Lead to a Vegan Diet

A great discussion on the tie-up between yoga and meditation and one's diet & it's significance in your personal wellness ...
Read More
Rewards & Risks to An Effective Culture

Rewards & Risks to An Effective Culture

Leaders can set an effective culture for their team by defining, demonstrating, and demanding the behaviors that they want to ...
Read More
Befriending Yourself Mindfulness meditation

Befriending Yourself

Rick Hanson talks about Befriending Yourself. This practice aims to cultivate the deep sense of being a friend to yourself ...
Read More
Feeling It Out Versus Figuring It Out

Feeling It Out Versus Figuring It Out

Qoya is based on the idea through movement, we remember. We remember our essence is wise, wild and free. Using ...
Read More
Total Eclipse of the Heart

Total Eclipse of the Heart

Qoya is based on the idea through movement, we remember. We remember our essence is wise, wild and free. Using ...
Read More
Solar Plexus Activation

Solar Plexus Activation & Healing, Kundalini Sleep Music

The 6th Ray of "Devotion" governs this chakra. This chakra symbol connects us with the energy to "act" and is ...
Read More
Skill in Questions How The Buddha Taught

Skill in Questions: How the Buddha Taught

The central role of questioning in the Buddha’s teaching may be connected to the fact that his teaching starts not ...
Read More
Why It Is So Hard to Live In The Present

Why It Is So Hard to Live In The Present

Why it is so hard for us to live in the present. Why do we have the inability to properly ...
Read More
Mindful Art of Thich Nhat Hanh

The Mindful Art of Thich Nhat Hanh

This video shows an intimate encounter with the Mindful Art of Thich Nhat Hanh. Appreciate Thich Nhat Hanh’s calligraphic meditation ...
Read More
EXHALE A Visual Meditation

EXHALE – A Visual Meditation

Taste the fresh air by watching. This short visual meditation with soothing music by Loy Wesselburg might be just what ...
Read More
Gratitude Exercise: The Can of Heinz Beans

Gratitude Exercise: The Can of Heinz Beans

This simple Gratitude Exercise, to be conducted once a week, uses a can of Heinz beans to help you appreciate ...
Read More
Mindfulness

Pain: Local Intensity, Global Spread

Ines Freedman leads a guided meditation about Pain: Local Intensity, Global Spread. It's a body scan meditation that relieves the ...
Read More
Controlled Breathing

Controlled Breathing

To begin this Mindfulness Exercise on Controlled Breathing, please bring kind awareness to- why you chose this topic- how your ...
Read More
Gratitude Meditation

Gratitude Meditation

Allow yourself to feel appreciation and gratitude with Gratitude Meditation. Help yourself to have a good mood by not worrying ...
Read More
Sleeping Music with Healing Waves and Harp Sounds

Sleeping Music with Healing Waves and Harp Sounds

Designed to help with insomnia, pains and stress, our Sleeping Music with Healing Waves and Harp Sounds will effortlessly get ...
Read More
What Do You Think About Facebook?

What Do You Think About Facebook?

Eckhart Tolle shares his views on social media.Instance 150Guided AudioMeditations Effective for reducing stress, anxiety, depression and insomnia.$48 Download them ...
Read More
Eating Meditation FI

Eating Meditation

Discover a great exercise to help you practice mindfulness in eating. Naturally, eat less while getting more pleasure from your ...
Read More
How to Avoid Burnout

How to Avoid Burnout

Burnout can take a toll on us. Here are 4 big ideas to avoid burnout: get more sleep; say no; ...
Read More

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 study 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 most important factor 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 study 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

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 shown:

  • 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 improves their ability to satisfy the needs 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. Studies have found 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 three qualities that contribute to attention – that is, stability, efficiency, and control. When these qualities are enhanced, attention on visual and listening tasks improve.

Cognition and Memory

Research 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

Numerous studies have found that mindfulness helps to boost creativity. 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 boost motivation throughout the day. Job performance 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.

Browse More Categories

>