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. 

Nature of Awareness

Impermanence As Uncertainty

Why impermanence as uncertainty? Ajahn Amaro teaches Buddhist wisdom discrimination is consciousness, nondiscrimination is wisdom ...
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Barbara Fredrickson Positive Emotions Open Our Mind

Barbara Fredrickson: Positive Emotions Open Mind

This video discusses how positive emotions broaden our awareness of the world, allowing us to become more in tune with ...
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Fear and Doubt

Fear and Doubt

Ajahn Sumedho talks about Fear and Doubt. Fear is something that arises from not knowing and uncertainty. Doubt arises from ...
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A Guided Voice Meditation Soothing Hypnosis By Jason Stephenson

Guided Voice Meditation – Soothing Hypnosis

A carefully selected collection of ambient and new age music with a guiding voice to help you meditate and feel ...
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finding your way out of the three fears

Finding Your Way Out of the Three Fears

To begin this Mindfulness Exercise on the 3 Fears, please bring kind awareness to- why you chose this topic- how ...
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mindfulness exercises guided meditation 23

Mindfulness Of Breathing

Mark Coleman leads the guided mindfulness of breathing, explaining the posture and parameters of the meditation, being relaxed and alert ...
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important thing enjoy your life

The Most Important Thing

Mark Coleman talks about The Most Important Thing on the Buddhist Path. Compassion and Loving-kindness enable us to be present ...
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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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Awareness of Each of the Five Senses

Awareness of Each of the Five Senses

Awareness of each of the five senses is a guided meditation script that brings mindfulness to the senses. Practicing regularly ...
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Redemption

Redemption

Jack Kornfield talks about the topic of Redemption. In the practice of loving awareness and compassion, redemption is bestowed by ...
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12 Tips to Fix Sleep Schedule and Sleep Better

12 Tips to Fix Sleep Schedule and Sleep Better

These 12 tips and exercises will fix your sleep schedule and will help you sleep deep and sleep better. You ...
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Warm Hands Visualization

Warm Hands Visualization

In this mindfulness exercise on Warm Hands Visualization, you will imagine warming up your hands and feet as a relaxation ...
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Creativity Is Madness [Video]

Creativity Is Madness

There is a connection between creativity and madness. Artists are mad men who are somehow able to domesticate their madness ...
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Lesson from Nature

Overcome Addiction (Binaural Beat)

Binaural Beat to Overcome Addiction. Binaural beats are auditory illusion perceived by the brain when two different tones are played ...
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The Karma of Questions

The Karma of Questions

The Karma of Questions. There’s no such thing as a totally idle question. Every question, even the most casual, carries ...
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Multiply Your Meditation Benefits

Multiply Your Meditation Benefits

Your meditation benefits grow when you have a sangha community to support you. It’s difficult to practice mindfulness all by yourself, ...
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“Me Too” In Popular Mindfulness Communities

“Me Too” In Popular Mindfulness Communities

See how the "Me Too" movement in Popular Mindfulness communities had spread. Get a better understanding of power through the ...
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What Do You Really Value

What Do You Really Value?

A self-diagnostic exercise that helps identify your true values and attitude to things by ranking 5 characters displaying varying degrees ...
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Mindfulness for holiday stress

Investigating Aversion and Anger

We don't need to judge ourselves for being angry. In meditation practice, we see it and investigate it aversion or ...
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Wisdom Of The Witness [Video]

Wisdom Of The Witness [Video]

The Fourth perspective is all about seeing clearly, thinking logically, and acting effectively. Learn to achieve this level of scientific ...
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Meditating With Kids [Video]

Meditating with Kids

Loving-kindness meditation can make us feel less isolated and more connected to those around us. It’s a simple practice that ...
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Just One More

Just One More

"Just One More" explores the third Brahma-vihāra - muditā which helps you awaken your joy at the good fortune of ...
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Bonus 5-minute meditation

Bonus 5-minute Meditation

Meditation is the act of improving our brain’s software programming through applied mental training. Listen to this 5-minute meditation from ...
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Headspace Meditation: Getting Started

Headspace Meditation: Getting Started

This video shows Headspace Meditation: Getting Started. Use the App. Get started with meditation, and enjoy a calmer, stress-free and ...
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Recovery Meditation Spoken Word For Sickness Healing

Recovery Meditation: Spoken Word For Sickness Healing

Our healing guided meditation and visualization combine spoken word and music to assist you in your recovery from recent surgery, ...
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Find a Place of Rest

Find a Place of Rest

Metta Institute founder Frank Ostaseski reminds us why self-care is so important, especially if you are a caregiver to others ...
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How Do I Respond To Another’s Pain-Body

How Do I Respond To Another’s Pain-Body?

According to Eckhart Tolle, dealing with somebody else's pain-body sometimes requires removing yourself for a while to allow the episode ...
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Self-Esteem

Self-Esteem

Having high self-esteem has very little to do with the progress of our careers. Rather, it is largely about coming ...
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Acting with Intention

Acting with Intention

Setting an intention before beginning a task or activity can help guide your actions so that they are in line ...
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Perspective

Perspective

Sharon Salzberg talks about Perspective. That there are so many possibilities for a shift in perspective. She further tells stories ...
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mindfulness exercises guided meditation 16

Guided Meditation On Emotions

Jack Kornfield leads a guided meditation on emotions. Allow yourself to rest into the space of loving-awareness to acknowledge your ...
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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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Mindfulness For Beginners

Mindfulness For Beginners

This is the place to start your meditation journey! Find a carefully selected program of mindfulness meditations and exercises for ...
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Finding The Breath

Finding The Breath

Finding the Breath is a breath-centered meditation, this very simple guided meditation script offers a brief introduction into mindful breathing ...
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mindfulness exercises guided meditation 7

Guided Loving Kindness Meditation

Sharon Salzberg leads a guided loving-kindness meditation. She urges to feel loving, care and acceptance of self. To grasp happiness ...
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Hardwiring happiness

Hardwiring Happiness

As people internalize experiences of gratitude, they gradually become less greedy, less driven to prove themselves. Learn to hardwire your ...
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Tibetan Singing Bowl Music

Tibetan Singing Bowl Music

Guided meditation & massage ASMR to promote relaxation with the use of soothing Tibetan singing bowl music that will help ...
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Every Emotion Is A Love Story [Video]

Every Emotion Is A Love Story [Video]

Mindfulness practice always encourages the expression of healthy emotions. Learn about self-inquiry and self-expression as part of your emotions ...
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Body Scan Intermediate

Body Scan, Intermediate

Body Scan Intermediate is a great practice for releasing stress. It guides readers and listeners through this type of mindfulness ...
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Finding Me (A Journey To Get To Know Yourself & Where You Want To Be)

Finding Me (A Journey To Get To Know Yourself & Where You Want To Be)

Get to know yourself through guided meditations and reflections to yourself. Find your way to yourself with this mindfulness exercise ...
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Welcome Your Body Home

Welcome Your Body Home

Spring Washam talks about the topic Welcome Your Body Home. It's about the benefits of meditation, how the mind can ...
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Throat Singing for Sleeping and Deep Relaxation

Throat Singing for Sleeping and Deep Relaxation

We are devoted to create a new collection of LONG MEDITATION MUSIC videos for you to relax and enjoy in ...
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Morning reflection

Morning Reflection

Joseph Goldstein gives his guidance to Morning Reflection. Let go of the past, let go of the future and let ...
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mindfulness exercises guided meditation 11

Getting Lost & Coming Back

Tara Brach leads a guided meditation Getting Lost and Coming Back. In the stillness, feel your body breathing and bring ...
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How To Argue With Your Partner [Video]

How To Argue With Your Partner [Video]

Arguments are inevitable in a relationship, but hoping to never argue again is simply unrealistic. Learn how to effectively resolve ...
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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 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.

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