3 KEY IDEAS FOR PRACTICING MINDFULNESS

1. What’s your INTENTION? why we pay attention, what your goal is, what you hope to get out of this
2. How are you paying ATTENTION? to learn how to shift attentional focus and sustain it
3. ATTITUDE? how we are paying attention, with judgment, kindness, acceptance, trust 

THE BASICS

• Build awareness of automatic judgments
• Create acceptance for whatever thoughts arise: To instill a willingness to see things as they are​
• Acknowledging whatever comes to mind without judgment (Kabat-Zinn, 1989)                                             

 Not resisting what is happening                               Keep your focus on the breath

A Resource on Mindfulness

Shapiro, S., Wang, M., & Peltason, E. (2015). What is mindfulness and why should organizations care about it? In Reb, J. & Atkins, P.W. (Eds.), Mindfulness in Organizations: Foundations, Research, and Applications. (pp. 17-41) Cambridge, UK: Cambridge University Press. 

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Body Scan Meditation: building awareness in your body

START WITH A 5-MINUTE PRACTICE TO BUILD UP TO 30 MINUTES 
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Sit or lie down in a comfortable position.

• Close your eyes.
• Notice sensations in your toes and your feet.
• Take time to notice the breath. What does it feel like? 
• Bring awareness to your ankles, up through your legs.
• Come back to the breath.
• Then do the same for the rest of your body.

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Loving-kindness  Meditation

START WITH A 5-MINUTE PRACTICE TO BUILD UP TO 30 MINUTES 

Sit or lie down in a comfortable position.

• Close your eyes.
• Imagine a place where you find yourself happiest (e.g., the beach, the field, in the woods).
• Bring your attention back to the breath.
• Silently say, "May I be happy. May I be peaceful. May I be filled with lovingkindness."
• Continue to bring awareness to your breathing.
• If thoughts come, let them pass, as though they are clouds moving in the sky. 
• Now bring in a close friend, family member or pet and silently say, "May you be happy. May you be peaceful. May you be filled with lovingkindness."



THE PHYSIOLOGY BEHIND STRESS

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