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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. 

Calming Peaceful Music

Calming Peaceful Music

Relax. Let go of the stress & tension & fall asleep better & faster with the soothing sounds of our ...
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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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Meditations 4 by Thanissaro Bhikkhu

Meditations 4

Meditations 4. Right concentration forms the heart of the path. The other factors of the path serve two functions. One ...
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Mindfulness For Anxiety: Mind full vs mindful

Mindfulness For Anxiety: Mind full vs mindful

Picture yourself walking through the park on a beautiful spring afternoon.  The sun is peaking through a cluster of trees ...
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Mindfulness Exercises For Kids & Families

Mindful Family: Practice These Fun Mindfulness Exercises Together

The Mindful Family: Practice These Fun Mindfulness Exercises TogetherRaising your kids to be mindful will only work if you, as ...
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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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Limitations Are A Story We Tell Ourselves

Limitations Are A Story We Tell Ourselves

Limitations are a story we tell ourselves. How can go beyond our limitations to achieve something bigger for ourselves and ...
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Mindful Walking In Nature

Mindful Walking In Nature

A refreshing, nature-inspired mindfulness retreat that will eliminate your current stressors and leave you refreshed and refocused to tackle day's ...
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How to Be an Emotional Jedi

How to Be an Emotional Jedi

Marc Lesser, CEO & co-founder of the Search Inside Yourself Leadership Institute, explains his idea of what an emotional Jedi ...
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Calming anxiety binaural beat

Calming Anxiety (Binaural Beat)

Binaural Beat for Calming Anxiety. Binaural beats are auditory illusion perceived by the brain when two different tones are played ...
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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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Ajai Alai Mantra for Being In Your Power And to Develop Radiant Body

Ajai Alai | Mantra for Being In Your Power & to Develop Radiant Body

Meditate, chant and sing along with this beautiful Ajai Alai mantra that shifts your vibration to help you regain your ...
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Mindful Movement – Guided Exercises [Audio]

Mindful Movement – Guided Exercises [Audio]

Guided Meditation, by Tara Brach:Two weeks of movements will do. I guess, as anything else, to practice our mindfulness, we ...
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know why you judged others

Know Why You Judged Others

Know why you judged others with the practices of mindfulness exercises. These mindfulness practices can help to increase one's ability ...
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Mindfulness

Everybody’s Crazy

Listen to Ajahn Sumedho as he talks about grasping and non-grasping of emotional habits in Everybody's Crazy. There's so much ...
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Letting go of judgment

Letting Go of Judgment

Tara Brach leads a guided meditation on Letting Go of Judgment. Letting the senses be awake and simply relaxing, letting ...
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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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Mindfulness Of Your Blind Spots

Mindfulness Of Your Blind Spots

We are not always aware of the blind spots that keep us from fully feeling. Acknowledge what is right in ...
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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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Visualizing Your Peaceful and Beautiful Place

Visualizing Your Peaceful and Beautiful Place

Visualizing Your Peaceful and Beautiful Place. This is a guided meditation script that takes you to your special peaceful & ...
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Lessons from Nature, Fruits of Practice

The Fruits of Practice

Jack Kornfield talks about the Fruits of Meditation Practice. A greater sense of well-being in the body, it comes from ...
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On Love by Ajahn Jayasaro

On Love

A free, downloadable ebook On Love by Ajahn Jayasaro. It's about mindfulness and the different types of love to make ...
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Denali A Meditation on Clouds

Denali: A Meditation on Clouds

This short vid by Luke Allen Humphrey shows some of the most interesting cloud formations on Denali’s West Buttress route ...
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Mindfulness Exercises for Parents

Mindfulness Exercises for Parents

Here are helpful mindfulness exercises for parents to develop the skills needed for unexpected stressful situations and will help you ...
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How To Deal With Stress

How To Deal With Stress

Handle stress & become more peaceful, thoughtful and joyous by following these 4 steps: decide not to be a stress ...
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Increasing Personal Mindfulness Through Coaching

Increasing Personal Mindfulness Through Coaching

The world moves fast-paced and it is easily swept along its currents. The constant advancements of technology means that we ...
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Developing Meditation Techniques

Developing Meditation Techniques

Ajahn Sumedho talks about developing meditation techniques. Keep concentrating on the breath and stop the wandering mind and bring about ...
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Dont worry, be happy

Susan David: How Forcing Positivity Can Create Despair

I do have concerns about the over arching societal messaging that we are hearing, which is that we should focus ...
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Howard Cohn

Big Mind Meditation [Audio]

Big Mind Meditation, by Howard Cohn:I’d like to do a guided meditation, and you could call this Taking off the ...
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Mindfulness Meditation Breathing Exercises

Mindfulness Meditation Breathing Exercises

This 20-minute video shows how breathing exercises are drawn from an ancient technique to accompany your mindfulness meditation practice at ...
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Purpose Motivational Video

Purpose – Motivational Video

We all have a purpose inside us. This motivational video will help you find yours and be the very best ...
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Love Yourself (Self Confidence Exercise)

Love Yourself (Self Confidence Exercise)

Use this self-confidence exercise daily to teach you to love yourself. You are worthy of loving yourself, as treating yourself ...
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Driven Motivational Video

Driven

Driven Motivational Video is a pick-me-upper that gives you that much-needed push to take your goals and efforts to the ...
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Beautiful Water Sounds

Beautiful Water Sounds

Peaceful and soothing water sounds can help to relax and quiet the mind during meditation. Enjoy this free recording of ...
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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 ...
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Letting Go of Seriousness [Video]

Letting Go of Seriousness [Video]

Listen to David Gandelman as he teaches energy awareness, ancient wisdom traditions, and humor to create a safe atmosphere for ...
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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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The art of renunciation

Art Of Renunciation

Joseph Goldstein talks about The Art of Renunciation. Renunciation, goodwill, and compassion; these liberate you from afflictions of sense desires ...
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Progressive Relaxation

Progressive Relaxation

This progressive relaxation technique is a proven way to chill out, release all the tension from your body, and get ...
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Lucid Dreaming Induction

Lucid Dreaming Induction

Beyond getting a good night of rest, we can also learn from our sleep in the form of dream recall ...
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Into the stream

Study Guide on the First Stage of Awakening

Here Is Your Free Ebook:https://mindfulnessexercises.com/wp-content/uploads/2016/08/Into_the_Stream_A_Study_Guide_on_the_First_Stage_of_Awakening.pdf Excerpt: PART ONEThe Way to Stream EntryThe Pali Canon recognizes four levels of Awakening, the ...
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Mindful Sourcing

Mindful Sourcing

What is mindful sourcing? In this video you will learn about being mindful in sourcing your food and other important ...
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Mindfulness meditation

Walking Meditation

Matthew Brensilver leads a guided Walking Meditation. Walking meditation gives a different experience of awareness with visual feelings and movement ...
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Thanissaro Bhikkhu & Just This Breath [Video]

Thanissaro Bhikkhu – Just This Breath [Video]

Published on Feb 22, 2014An inspiring and wonderful dhamma talk on putting all our focus and attention on the breath ...
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Just Like Me

Just Like Me

Just like me guided meditation by Sean Fargo focuses on the appreciation of your likeness with others. To feel the ...
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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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