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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. 

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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Self Kindness by Kristin Neff

Self-Kindness

Self-kindness, as a component of self-compassion, is explained by Kristin Neff & highlights why it is an important part of ...
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mindfulness exercises

Contentment

Listen to Guided Meditation on Contentment audio by Gil Fronsdal. Gil Fronsdal is the primary teacher for the "Insight Meditation ...
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Taking Refuge in Your Own True Nature

Taking Refuge in Your Own True Nature [Audio]

Taking Refuge in Your Own True Nature is a guided meditation lead by Tara Brach a meditation teacher, psychologist and ...
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Mindfulness Breathing

Three Mindful Breaths

Mindfulness meditation can be as simple as taking 3 deep, mindful breaths. In this free mindfulness exercise, Sean Fargo teaches ...
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Overcoming Childhood

Overcoming Childhood

Our childhoods often have a seriously troubling impact on our adulthoods. We, therefore, need to overcome our childhoods and break ...
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How to Commit With Integrity

How to Commit With Integrity

Nowadays, it may be difficult to commit with integrity especially with responsibilities lined up. Read these things to remember to ...
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Purity of Heart

Purity of Heart

Start walking the path of your self-awakening with purity of heart as your first step. We can help you learn ...
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Gratitude Worksheet 2

Gratitude Worksheet 2

This Gratitude Worksheet will help you appreciate all the positive things in your life, such as relationships you are grateful ...
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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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Generosity and Gratitude

Generosity and Gratitude

Donald Rothberg talks about the relationship between Generosity and Gratitude. It's the spirit of giving is based on the feeling ...
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Ajahn Sumedho Volume 2 – Seeds of Understanding

Ajahn Sumedho Volume 2 – Seeds of Understanding

Learn from this 2nd volume of Ajahn Sumedho's anthology, "Seeds of Understanding", which introduces the technique of mindfulness of breathing ...
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Actualism

Actualism

Actualism is the final foundational FitMind program. This meditation will improve our brain’s software programming through applied mental training.Actualism and ...
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Establishing Safety

Establishing Safety

This practice promotes a sense of safety that allows our mental resources to stop fending off outer threats & instead ...
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Self-Inquiry A

Self-Inquiry A

Self-inquiry A is part of FitMind Meditation Program. It helps us get to know ourselves better and begin to shed ...
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Mindfulness Exercise on Lessons From Nature

Vision

Matthew Brensilver talks about Vision. Seeing is feeling. Visual feeling is one part of mindfulness that can be very useful, ...
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feeling knocked off balance

Feeling Knocked Off Balance

To begin this Mindfulness Exercise on Balance, please bring kind awareness to- why you chose this topic- how your belly, chest, ...
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Ending the day with gratitude

Ending the Day with Gratitude

Be mindful of the events that happen in your life? To keep the important experiences which make you happy well ...
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Developing An Inner Guide

Developing an Inner Guide

An inner guide can improve our self-esteem and self-image. This mindfulness exercise will guide you on how to develop an ...
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Mindfulness exercise, Judging Mind, no self no problem

No Self, No Problem

Anam Thubten talks about No Self No Problem. No self is an old concept in the Buddhist sutras. To Anam, ...
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knowing fear

Knowing Fear – Partner Exercise

To begin this Mindfulness Exercise on Knowing Fear, please bring kind awareness to- why you chose this topic- how your belly, ...
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Mindfulness for holiday stress

Working With Pain

Ajahn teaches Buddhist wisdom on life's difficulties. How pain is ever present in our life. And how we deal with ...
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Mindfulness exercise

Just One Thing

Rick Hanson talks about the topic Just One Thing. The basic idea is to focus on just one thing each ...
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mindfulness exercises guided meditation 9, Compassionate Body Scan

Compassionate Body Scan

Kristin Neff leads a meditation called the Compassionate Body Scan. It takes about 20 minutes to complete. Start with getting ...
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Russell Brand - Time for a Spiritual Revolution

Russell Brand – Time for a Spiritual Revolution

Russell Brand criticizes the current cultural narrative that supports elitism and exploits people and argues that a spiritual revolution will ...
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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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Breathing Spirit Into Form

Breathing Spirit Into Form

Ajahn Sumedho talks about Breathing Spirit Into Form. Conceit changed a lot of form in Buddhism tradition. We are here ...
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Guided Meditation

Guided Meditation

This is an introductory Guided Meditation by Jack Kornfield. As he explains, he welcomes the newcomers to Spirit Rock and ...
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food contemplation for kids

Food Contemplation for Kids

Explore food contemplation for kids with the practices of mindfulness exercises to bring awareness to improve the lifestyle of your ...
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mindfulness exercises guided meditation 13

Building Joy

Joseph Goldstein talks about "Mudita" as the life in the happiness of others; building joy if you will. To be ...
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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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Attitude of Acceptance

Attitude of Acceptance

In order to develop an attitude of acceptance, you must think about your pain or physical limitations and describe to ...
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The Magic of Awareness, Poetry Beauty and Art

The Magic of Awareness – Meditation

I suggest to low down the volume of this audible in order to gain the best experience of meditation as ...
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Dan Harris How I Went from Skeptic to Meditator

ABC News: How I Went from Skeptic to Meditator

Dan Harris, a news anchor & writer, shares how an episode of panic attack on-air prompted a desire to discover ...
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Ruth Denison

Instructional Sit with Body Sweep [Audio]

Instructional Sit with Body Sweep, by Ruth Denison:About Ruth Denison:Ruth Denison studied in Burma in the early 1960s with the ...
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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 ...
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Earth Spirit

Earth Spirit (Carlos Nakai)

Almost one hour's worth of soothing flute music by Carlos Nakai, a Navajo-Ute musician known for his evocative compositions ...
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Cocoon of Pain

Reaching Beyond the Cocoon of Pain

This mindfulness exercise will guide you on how to start Reaching Beyond the Cocoon of Pain to restore and re-establish ...
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Working with Judgments

Working with Judgments

Mindfulness exercises techniques to engage in better working with judgments in your life. Explore best mindfulness practices to know more ...
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Mindfulness for holiday stress

Seven Factors of Enlightenment

Guy Armstrong discusses the 7 factors of enlightenment. These are mindfulness, investigation, energy, rapture, calm, concentration and equanimity ...
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Undoing Mental Knots

Undoing Mental Knots

Anam Thubten explains that we all have the desire to be free from a troubled existence. And undoing of mental ...
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Deep Relaxing Sleep Music: Go For Your Deepest Sleep

Deep Relaxing Sleep Music: Go For Your Deepest Sleep

This 3-hour, non-stop video features hypnotizing sleep music that incorporates delta tones to help you sleep deeper, better and longer ...
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smarter hobby

9 Hobbies That Can Make You Smarter

Smarter hobby? There are many hobbies that will stimulate your brain without draining your energy. Improve your intelligence by doing ...
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mindfulness exercises

The Magic of Awareness – Talk

Anam Thubten talks about the gift of awareness and the hindrance of the ego. How this awareness can do magic ...
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The Hush at the End of the World

The Hush at the End of the World

Join these 3 senior Buddhist monks from the Thai forest tradition of Ajahn Chah as they embark on a pilgrimage ...
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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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