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MINDFULNESS RESOURCES

Mindful Morning

Generally Mind is calm and sensitive when we wake up in the morning. It is the best time to set the trajectory for the day in terms of moods & emotions. This practice helps to launch the day in a positive and constructive mode.

Practice:

    Turn to your right, stay for 30 seconds.
     
    Sit up in the bed.
     
    Take a couple of full breaths.
     
    Feel the joy of waking up.
     
    Smile! 🙂

Sensewalk

This practice helps to observe and sense other people and situations around better, develop more empathy and build better relationships.


Practice:

    Walk around the office and your team area  

    Smile, meet and greet others.  
    Observe others’ expressions, while being aware of your own.  

    Feel happy to be among people.

Mindful Minute

This practice helps to reduce the emotional baggage in people before starting a meeting and helps to make the meeting more objective and productive.


Practice:

    Meeting organizer rings a bell.
     
    1 minute of breath watch as a team together.
     
    Say to yourself, I will be mindful: aware, alive and calm.

Mindful Morning

Generally Mind is calm and sensitive when we wake up in the morning. It is the best time to set the trajectory for the day in terms of moods & emotions. This practice helps to launch the day in a positive and constructive mode.

Practice:

    Turn to your right, stay for 30 seconds.
     
    Sit up in the bed.
     
    Take a couple of full breaths.
     
    Feel the joy of waking up.
     
    Smile! 🙂

Sensewalk

This practice helps to observe and sense other people and situations around better, develop more empathy and build better relationships.


Practice:

    Walk around the office and your team area  

    Smile, meet and greet others.  
    Observe others’ expressions, while being aware of your own.  

    Feel happy to be among people.

Mindful Minute

This practice helps to reduce the emotional baggage in people before starting a meeting and helps to make the meeting more objective and productive.


Practice:

    Meeting organizer rings a bell.
     
    1 minute of breath watch as a team together.
     
    Say to yourself, I will be mindful: aware, alive and calm.

Mindful Morning

This practice helps to improve the state of awareness and better assimilation of food.

Practice:

    Eat slowly.
     
    Bite and chew, with full awareness paying attention to the food.
     

Mindful Night

This practice helps to unwind, shutdown the thinking mind and get into good deep sleep.

Practice:

    Reflect on the day: someone or something that made you happy.  

    Lie down in bed and do a gentle body scan.  

Mindful Morning

This practice helps to improve the state of awareness and better assimilation of food.

Practice:

    Eat slowly.
     
    Bite and chew, with full awareness paying attention to the food.
     

Mindful Night

This practice helps to unwind, shutdown the thinking mind and get into good deep sleep.

Practice:

    Reflect on the day: someone or something that made you happy.  

    Lie down in bed and do a gentle body scan.  

Mindfulness Techniques

Breath Watch

This practice is about observing breath. This can be done anytime. This practice helps to bring the attention ‘here & now’ instantaneously. This is a simple meditation technique which brings great relaxation to the mind & body.

Practice:

  • Sit relaxed with your back and head straight. Close your eyes.
  • Start observing your breath.
  • Breathe slowly and deeply with full inhalation & full exhalation.
  • Keep observing the breath.
  • Observe the sensations in the nostrils as you breathe in and breath out.
  • Observe the slight movement of the nostrils as you breathe in and breath out.
  • Observe of the movement of chest and abdomen as you breathe in and breathe out.
  • Slowly and gently open the eyes.
Audio Instructions

Balanced Breathing

This is a technique of breathing through alternate nostrils. This is called as Naadi Shodhana Pranayama in Yogic practices. This helps to calm down the mind and bring balance of IQ & EQ aspects in life. This can be done anytime except when stomach is full – allow at least two hours after food for doing this practice.

Practice:

  • Sit relaxed with your back and head straight.
  • Keep the left hand at the pelvic region with palm facing up.
  • Keep the index finger & middle finger of right hand folded and use thumb & ring figure to close the right & left nostrils alternatively.
  • Close your eyes.
  • Start with exhaling through left nostril by closing the right nostril with thumb;
  • Then inhale through left nostril.
  • Then exhale through right nostril by closing the left nostril with ring finger.
  • Then inhale through right nostril.
  • Keep breathing through alternate nostrils as gently, smoothly and slowly as possible.
  • Keep breathing deeply & slowly like this for at least 5 minutes.
  • Observe to make sure that head is kept straight and right hand is hanging down vertically while doing the practice.
  • Slowly open the eyes.
  • Be with the body & breath feelings with eyes open for 30 seconds.
Video Instructions

Body Scan

This is a great relaxation technique. This is best done before going to sleep.

Practice:

  • Lie down relaxed with palms by the side of your thighs facing up.
  • Close your eyes.
  • Take a deep breath and exhale fully; take another deep breath and exhale fully.
  • Take your attention to the top of the head; observe the soft spot at the center of the head.
  • Slowly move the attention to the forehead; Observe any tension/stiffness in the forehead & eyebrows; Relax the forehead and eyebrows.
  • Take the attention to eyes, nose, ears, cheeks, lips; Put a smile on the face. Observe the breath flowing gently in and out.
  • Move the attention to neck.
  • Slowly take the attention to shoulders. Observe any tension and stiffness in the shoulders; Relax the shoulders – let them loose.
  • Take the attention to both the arms. Relax the arms – leave them hanging loose.
  • Move the observation to both the palms; observe any sensations in the palms; Stay observing the palms.
  • Take the observation back to shoulders.
  • Move the attention to heart and chest; observe the heart pulsating; observe the chest expanding & contracting as you breathe gently.
  • Move the attention to stomach, hips, thighs, feet; Observe the sensations in the soles.
  • Move the attention back to thighs, hips, stomach, chest, shoulder, neck, face.
  • Observe the breath gently flowing in and out.
  • Observe the whole body.
  • Slowly, very slowly open the eyes.
  • Be with the body sensations, feelings with eyes open.
Audio Instructions
View Some of Our Mindfulness Blogs
View Some of Our Mindfulness Ebook

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