Zen Blog

This blog collects various internet feeds aimed towards information, experience and technique exchange in support of our shared spiritual journey.....

”Namaste - may the light in me, honor the light in you…”

The Importance of Supporting Each Other at Work

In this conversation, Mindful Communications CEO Bryan Welch and Diana Han, Chief Medical Officer & VP Global Health at Unilever, discuss the value of being present and how mindfulness directly addresses emotional well-being in the workplace.

This conversation is part of Mindful’s free Leading Mindfully: Insights from Mindful Executives webinar series. Watch a recording of the conversation below. This Q&A shares highlights from the conversation, including a discussion on the commitment that Unilever has made to the well-being of their employees on a global scale.

Bryan Welch: Are there mindfulness programs within Unilever? You’re a meditator, aren’t you? 

Diana Han: I am. So both individually and at an organization level, mindfulness and emotional well-being have been something we focused on for years. Well before the pandemic, mental health was very important. We certainly saw what the global public health data showed. We certainly heard from our employees because we’re in touch with our employees on a monthly basis. And we knew that emotional well-being is incredibly important.

There’s nothing more impactful than potentially being able to reach out to a colleague who understands your environment and the stresses that you’re under from a professional standpoint, but also from a human standpoint. 

Continue reading
  65 Hits
  0 Comments
65 Hits
0 Comments

A 12-Minute Meditation to Work with Difficult Emotions

Taking a moment to pause can enable us to move in the direction of suffering, to work, and to alleviate it, with wisdom and compassion. This gentle practice from law professor and author Rhonda Magee can provide support to you in remaining grounded as you open up to information that might cause you pain

1. Noticing any of these kinds of reactivities coming up for you, you can, as always, just take a few deep and conscious breaths. And as you do so, you’re turning your attention in a very purposeful way toward these sensations that are coming up for you beneath the breath and in the body. 

2. Taking a long, slow breath in, and a gentle, even longer breath out. Continue to follow the flow of your breathing as best you can, resting your attention there.

3. On an in-breath, breathe in for a count of four. Hold your breath for a count of seven, and then release for a count of eight. We’re doing the four, seven, eight cycle here. So on the next in-breath, breathe in for four counts, hold for seven counts, and then release for eight counts. Repeat that four, seven, eight cycle of breathing in and out one or two times. Breathing out through the mouth, if at all possible.

4. Now settle into a natural rhythm and as best you can, maintain awareness of the quality of your breath—in and out. And rest as best you can, along the river of these sensations, resting in the long, broad, and deep now.

Continue reading
  51 Hits
  0 Comments
51 Hits
0 Comments

Stress Less This Holiday: A Mindfulness Kit for Healthcare Professionals

The holidays can be a stressful time for all of us, but it can be especially challenging for healthcare professionals who must balance increased stress at work while finding the space and peace to enjoy the spirit of the season with loved ones. 

These accessible and actionable mindfulness practices are not just a tactic to calm us down; they foster a way of being that becomes the foundation for authentic self-care. Please use these mindfulness practices for healthcare workers freely, and often.

Mindful Movement

Use these two practices from Jessie Mahoney to connect with your body. 

Watch the Video:

Watch the video:

Guided Meditations for Healthcare Workers

A collection of guided meditations from healthcare professionals and mindfulness teachers.

A 10-Minute Meditation to Arrive, Breath, and Connect with Lili Powell 

A 10-Minute Meditation for Deep Relaxation with Jenée Johnson

A 3-Minute Meditation to Connect with Loving-Kindness with Jenée Johnson

A 20-Minute Meditation to Ease Into Sleep with Mark Bertin

A 20-Minute Loving-Kindness Meditation to Expand Your Perspective with Mark Bertin

A 10-Minute Meditation to Ground Yourself with Cynda Rushton

An 8-Minute Meditation to Cultivate Presence and Healing with Frank Ostaseski

Resources

More reading and guidance from healthcare professionals and mindfulness teachers.

Mindfulness Practices for Stress:

Mindfulness Practices for Compassion:

Daily Mindfulness Practices for Healthcare Workers:

Original author: Mindful Staff
  60 Hits
  0 Comments
60 Hits
0 Comments

Here’s How You Can Share Your Mindfulness Practice (Without Teaching It)

There comes an important moment in your mindfulness journey when you’re called to share your practice with others. You might be asked to share a mindfulness exercise in a meeting, asked by your partner to help soothe a mid-meltdown child, asked by a grieving friend how you managed through loss in your own life. It’s a small yet monumental call to take something deeply personal and offer it back to the world. And you don’t have to be a mindfulness teacher to meet the moment.  

In 2016, I started a weekly mindfulness group at work with two colleagues. We pitched the idea, secured a nominal budget, and brought in a certified teacher from a local meditation center to introduce us to meditation. We sat in a conference room, partially cross-legged in restrictive business casual, and felt genuine joy when close to 20 of our coworkers practiced within the walls of our corporate office without a trace of insincerity.

We also soon realized that we didn’t have an endless budget to bring in teachers every week. We could run these sessions a few times a year but had to fill the weeks between with our own content. As the yoga teacher of the group, I was asked to share a mindfulness exercise in the next meeting. And my immediate reaction was, “Am I really qualified to do this?”

I wasn’t a certified mindfulness or meditation teacher. I admired and respected my own teachers who studied, practiced, embodied, and taught mindfulness over many decades. Teachers play an essential role in preserving and deepening collective wisdom. We’re guided by their expertise and the sage advice they can offer after a lifetime of trying, erring, and persevering. 

I didn’t have deep expertise. Mostly, I had “trying and erring.” And that made me very similar to my conference room peers. I couldn’t teach mindfulness, but I could share my own experience–just a few years down the road of perseverance.   

Continue reading
  72 Hits
  0 Comments
72 Hits
0 Comments

The Top 10 Guided Meditations of 2021

At Mindful we aim to deliver practical resources so you can build your practice. Our guided meditations are comprehensive and walk you through the practice step-by-step so that you can benefit from mindfulness, regardless of your level of experience. 

To help you deepen your practice (or get started), we’ve rounded up 10 guided meditations that have resonated most with you, our readers, over the past year. 

1) A 10-Minute Gratitude Practice to Notice, Shift, and Rewire Your Brain

When things don’t go according to plan, it’s easy to spot all the ways things have gone wrong. This gratitude practice from Nate Klemp is designed to change that. This exercise is adapted from Start Here: Master the Lifelong Habit of Wellbeing by Eric Langshur and Nate Klemp, and is led by mindfulness coach Priti Patel.

2) A 10-Minute Guided Meditation for R.E.S.T.

Rashid Hughes invites us to become more familiar with our inner spaciousness—where the pleasure of resting in awareness is sacred and healing.

3) A 12-Minute Meditation for Emotional Resilience

In this practice, Scott Rogers guides us to take the role of observer to difficult emotions, so that we can more easily create the space we need to let them go.

Continue reading
  61 Hits
  0 Comments
61 Hits
0 Comments