4.6

31 dias

31 Day Workplace Challenge

Por Mindful Workplace Alliance

O que você irá aprender

Mindful Workplace Month is divided into weekly themes. A member of the Alliance will share some of their wisdom at the beginning of the week, followed by guided practices on the remaining days. Week 1 introduces Mindfulness and is centered around the basics. Week 2 explored how we can incorporate Mindfulness in our work life. Week 3 is about how Mindfulness can impact our focus, and in Week 4 we look into developing resiliency through our practice. Week 5 addresses the next steps - compassion, and where your personal practice can lead. Be a part of the challenge by participating in the daily meditations. Let's get started.

Mindful Workplace Alliance

San Francisco, CA, USA

Our vision is to fuel a game-changing movement of mindfulness in the workplace that promotes human flourishing. Our purpose it to support each other in facilitating mindfulness initiatives within our organizations, to radically shift the value perception of mindfulness among key stakeholders and to enroll and encourage champions of the movement. Let us co-create mindful workplaces.

Lição 1

Week 1 | Introductory Talk & Practice with Scott Shute of LinkedIn

A warm welcome to the challenge from Mindful Workplace Alliance member, Scott Shute. Scott is the head of the Mindfulness and Compassion program at LinkedIn, and shares with us some basics of Mindfulness, followed by a brief, one-minute practice that can be used to cultivate focus when we don't have much time.

Lição 2

Week 1 | Basics: Cultivating A Mindful Mind with Hugh Byrne, Ph. D.

Today's practice provides an introduction to Mindfulness meditation, suitable for beginners and seasoned practitioners alike. It includes instructions on settling the body and mind, cultivating an attitude of acceptance towards our experience, and establishing the breath as an anchor for awareness.

Lição 3

Week 1 | Basics: Three Minute Breathing Space with Mark Williams, Oxford Professor

Join Oxford professor Mark Williams, developer of Mindfulness-based Cognitive Therapy (MBCT), in this three minute mini-meditaiton. Ths flexbile, accesible practice is brilliant for adopting into your day as a mindful pause. It can help you find calm, center and refocus, ready for whatever's ahead.

Lição 4

Week 1 | Basics: Short Mindfulness Practice with Dr. Angele Close

Join Angele Close, Ph.D, in this short guided practice to help cultivate and train our capacity for presence. This practice is designed to help us center and come to stillness, to pause and re-group. The tools introduced in this meditation can be applied to regular mindful check-ins throughout the day.

Lição 5

Week 1 | Basics: Five-Minute Meditation with Bodhipaksa

Today's meditation is simple five-minute practice designed to help us connect with our immediate sensory experience. The useful principles in this guided meditation can be adopted and incorporated into our day to day lives.

Lição 6

Week 1 | Basics: A Few Minutes Of Mindfulness with Melli O'Brien

Join Melli O'Brien in his short meditation. It's a powerful tool for infusing little mindful breaks into your busy day. Use it any time you need a refreshing and rejuvenating ‘check in’ throughout the day.

Lição 7

Week 2 | Mindful At Work: Talk & Practice with Jason Luk from Verizon Media

Today, we enjoy a talk and guided meditation from Mindful Workplace Alliance member, Jason Luk of Verizon Media. Jason shares from his own experience useful tips and tricks to incorporate mindfulness into the workday. This is followed by a calmin, eight minute practice.

Lição 8

Week 2 | Mindful at Work: Mindfulness Of Body And Breath with Mark Williams, Oxford Professor

Join professor Mark Williams, developer of Mindfulness-based Cognitive Therapy (MBCT), in this sensation and breath-based awareness practice. His clear guidance and gentle instruction will assist in cultivating focus, clarity of mind and present moment awareness.

Lição 9

Week 2 | Mindful at Work: Breathing Meditation with Jack Kornfield

In today's practice, join Jack Kornfield, one of the country's leading meditation teachers, on this introductory guided mindfulness meditation. Jack gently leads us to a place of calm, focus and stillness with breath awareness techniques.

Lição 10

Week 2 | Mindful at Work: Relieving Stress with Hugh Byrne, Ph. D.

In today's practice with Hugh Byrne, we develop useful skills to calm and settle the body and mind. We learn to work kindly with the stressful or anxious thinking that can occupy our work day, accepting what is and opening to our full capacity.

Lição 11

Week 2 | Mindful at Work: Still The Mind Through Body Awareness with Vidyamala Burch

Today's practice is breath-based body scan to shift our awareness into the body as a place of rest and ease. By paying awareness to all the movements and sensations of breathing, we experience how it isn’t possible to be present and lost in thinking or rumination at exactly the same moment. Choosing to ‘come home’ to the body again and again, our mind will become still and calm.

Lição 12

Week 2 | Mindful at Work: 10 Minute Grounding Practice with Centre for Mindfulness Therapy

Today's ten minute practice is a grounding meditation to help in feeling more relaxed, calm and at ease. Our awareness will be guided to rest on the breath, introducing a place of stillness and focus that can be accessed at any point through our workday.

Lição 13

Week 2 | Mindful at Work: Mindful Walking with MHWB

Mindful Walking is an excellent tool to integrate into your workday. This practice from Mindfulness for Health & Wellbeing guides you in a short mindful walking practice, gently slowing down your pace, becoming fully present in the sensations of movement within and around the body.

Lição 14

Week 3 | Focus: Talk & Practice with Kai Stowers of Mindful Workplace Alliance

Focus and Mindfulness are closely linked. To open Week 3, Mindful Workplace Alliance member Kai Stowers shares his insight on how developing a Mindfulness practice is interlinked with sharpened focus. Following the talk, Kai leads a short, guided practice.

Lição 15

Week 3 | Focus: Cultivating A Focused Attention with Mark Coleman

Have you ever wanted to be more focused in your life? Following Mark Coleman's steady guidance, this essential mindfulness practice helps us develop the ancient technique of focusing the attention to develop a calm, clear concentrated mind. Using simple attention to breath helps gather and unify attention and counter habits of distraction.

Lição 16

Week 3 | Focus: Anchoring In The Present Moment with Judson Brewer, M.D., Ph.D.

This is a gentle yet highly effective practice to cultivate mindful awareness of the present. Receive supportive guidance to calm and clear your mind in a moment of high angst or stress, leaving you better equipped to navigate your day with presence and poise.

Lição 17

Week 3 | Focus: Body Scan & Breath Awareness with Tara Brach, Ph.D.

Tara Brach, Ph.D, offers a short introductory meditation with a body scan. We begin by bringing focus to the breath, then sounds, to finally rest in a calming state of awareness. This practice teaches us about various anchors within, which help us develop focus.

Lição 18

Week 3 | Focus: Stability Meditation with Elisha Goldstein, Ph. D.

Science shows that our attention isn’t focused on what we want it to be focused on for almost half of our lives. Elisha Goldstein, Ph.D, designed this meditation to support people with concentration. This practice is created to refine focus and cultivate stability of mind.

Lição 19

Week 3 | Focus: Body Scan Practice with Dr. Angele Close

In this brief body scan practice, we are guided by Dr. Angele Close to focus the attention on particular areas of the body, cultivating intentional awareness and embodied acceptance of experience. This practice helps to train our attention and capacity to stay in the body to experience the fullness of Life.

Lição 20

Week 3 | Focus: Body Scan Meditation with Andrew Johnson

In today's practice, you will be introduced to the Body Scan, a simple progressive relaxation technique. By guiding our awareness to rest within the body, we shift from our mind and take a break from excessive thinking.

Lição 21

Week 4 | Resilience: Talk & Practice with Lindsay Benjamin from Intel

In this insightful talk from Lindsay Benjamin, we learn from her experience about how a Mindfulness practice contributes to resilience in and out of the workplace. The talk is followed by a soothing practice.

Lição 22

Week 4 | Resilience: Finding Your True Power with Marc Lesser

Power is your ability to act and have an effect. True power is cultivating curiosity and kindness, in a container of safety, satisfaction, and connection. In today's practice we will explore aligning body, mind, and heart to access your true power. Together, we will unlock the power to focus and the power to open and expand your awareness. This is the power to be fully you.

Lição 23

Week 4 | Resilience: Everything Changes with Joseph Goldstein

Today, Joseph Goldstein, co-founder of the Insight Meditation Society will guide us in a profound and clear practice for accepting reality as it is, a key trait of resiliency. By experiencing and acknowledging the truth of change, we are less likely to be swept away.

Lição 24

Week 4 | Resilience: Rewiring For Resilience with Dr. Christopher Willard, Harvard Professor

Join Dr. Christopher Willard, clinical psychologist teaching at Harvard Medical School, in this effective, centering practce. We'll set about rewiring the brain for resilience, calm and focus, harnessing the power of a mindfulness practice in reshaping our responses to life.

Lição 25

Week 4 | Resilience: Cultivating Curiosity with Judson Brewer, M.D., Ph.D.

Meditation can feel like a never-ending challenge, as we try to keep our minds concentrated instead of wandering or getting lost in thought. Ancient texts and modern science might actually be speaking to a similar and seemingly paradoxical approach to helping us pay attention: tapping into our innate curiosity. Explore more in today's meditation.

Lição 26

Week 4 | Resilience: Finding Mental Stability with Michelle DuVal

Contrary to popular belief, a stable mind wanders. It wanders, and learning to bring it back is what mindfulness is all about. This is mental stability. In today's practice, we'll explore how to use the wandering mind as a tool to help deepen our capacity to return to presence. Learn to work with thoughts more skillfully, understanding them as opportunites for coming home.

Lição 27

Week 4 | Resilience: Stability Of Mind, Body & Heart with Vidyamala Burch

This meditation explores a saying from the Zen tradition: “Body like a mountain, heart like the ocean, mind like the sky”. Resting into these words, you will be guided into a sense of tremendous stability in the body; a sense of your emotional life being vast and deep like a great ocean; and your mind being like a clear blue sky.

Lição 28

Week 5 | Compassion: Talk & Practice with Sandeep Davu from Verizon Media

Moving into Week 5, we are in a place to now begin exploring how our mindfulness practice can extend into compassion. Today, Sandeep Davu from Verizon Media shares an illuminating talk and practice introducing compassion and how we can integrate this into the workplace.

Lição 29

Week 5 | Compassion: Fostering Loving Kindness with Sharon Salzberg

Join Sharon Salzberg, pioneer in the field of meditation and a world-renowned teacher, in a traditional practice focused on Lovingkindness. For over four decades, Sharon has been studying and teaching Lovingkindness.This is a particularly useful exercise to do if when feeling anxious, afraid, or wish to connect more deeply with ourselves and those around us.

Lição 30

Week 5 | Compassion: Opening Yourself Up To Compassion with Manoj Dias

Compassion can be one of our greatest strengths throughout the ups and downs of life. Through compassion, we are able to meet our life with a more fearless and courageous heart. Join Manoj Dias in this guided Lovingkindness practive to foster feelings of compassion and kindess towards yourself and others.

Lição 31

Week 5 | The Next Steps: Talk & Practice with Sandeep Davu from Verizon Media

On this final day of the challenge, Sandeep Davu of Verizon Media presents to us a summary of Mindfulness and inspires us to continue to develop our practice beyond the month of October. He will guide a short, simple breathing practice.

Avaliações Recentes

4.55

975

Margaret

November 30, 2022

I really like this challenge. Thank you for making it available. Looking forward to hearing more from this organization.

June 6, 2022

Amazing challenge, invigorating and calming at the same time. Thanks 🙏🏻

leo

December 24, 2020

Thank you so much for the matadors 🙋‍♂️🎉🦋🦌

Harman

December 11, 2020

I'm glad i completed the challenge. Thank you for bringing this to people. You're helping more than you realise <3

Stephanie

November 1, 2020

Grateful for the opportunity. Loved the variety of instructors.

Tony

October 27, 2020

Fantastic course!!

Stefan

October 9, 2020

This was a great inner journey with all the teachers. Has fired me up to practice and teach fellow work colleagues in the work place, rather then keep to myself. 🙏

Douglas

February 7, 2020

Excellent set of mindfulness practices and exercises! I have created a mindfulness community within a large financial institution and we are looking at doing a meditation challenge. This course is a great resource.

Jonathan

November 22, 2019

Thank you so much for helping me to create a positive habit 😊

Julie

November 4, 2019

Great idea, I don’t work at a large company but rather my own business and I know mindfulness helps me every day. The power of mindfulness in a large organization would be extremely powerful.

Caroline

November 4, 2019

Wonderful course.

Ted

November 3, 2019

Good for beginners. Enjoyed it.

Noemi

November 1, 2019

Thanks for a great month! It was really awesome of you guys to host this. ❤️

Monika

October 31, 2019

The topic of mindfullness at a workplace definitely needs promoting and implementing. Great contents. Fab take out sessions and inspirations. It was nicely finished off with the topic of compassion that was simple enough to introduce anyone to that aspect of mindfullness as ot can be the hardest to learn and then practice. 🙏🏼

Sarah

October 31, 2019

Excellent course. Delivered on its expectations.

Dana

October 31, 2019

Thank you! I can’t wait to join the Alliance and to try to start a practice at my work. I also want to start a group in my neighborhood. I enjoyed the simple, short talks in this challenge. Thanks so much, Namaste 🙏.

Michelle

October 31, 2019