Welcome to Mind Training Matters.
My name is Kevin Parker.
I am a Corporate Mindfulness Meditation Instructor and Executive Coach.
Today we will integrate three best practices to activate self-awareness,
Calmness,
Focus,
And an empowering mindset.
We will use box breathing,
Mindfulness meditation,
And a mindset practice.
During our mindset practice today,
I will ask you to visualize a mindset you've been in previously,
One that you want to activate.
It could be a mindset or even an attribute which felt empowering,
Allowing you to manage stress,
Challenges,
And perform optimally.
You'll also want to use a short phrase or intention to activate and build out that mindset at a deeper level within yourself.
I'll share with you two mindset intentions I use.
I will have an empowering mindset today.
I will try less and be more.
Take some time now to think of the mindset you want to visualize as well as the short phrase or intention to activate it and build it out more deeply within yourself.
As we begin,
Please be in a comfortable position.
Your eyes can be closed,
Opened,
Or opened as needed.
We will begin with box breathing.
Let's drop in.
Breathing in,
2,
3,
4.
Holding that breath,
2,
3,
4.
Releasing that breath,
2,
3,
4.
Pausing until the next in-breath,
2,
3,
4.
Breathing in,
2,
3,
4.
Holding 2,
3,
4.
Breathing in,
2,
3,
4.
Pausing 2,
3,
4.
Please continue at your own pace.
At the sound of the bell,
We will transition to our mindfulness meditation practice.
Begin to bring your awareness to the feeling of your breath,
The sensation of your breath.
Perhaps you feel your breath the most in the nasal area as you breathe in and out,
Or in the chest as it rises and comes down,
Or in the belly as it fills and empties.
Allow your awareness to rest in the sensation,
The feeling of your breath.
As your awareness settles into the feeling of your breath,
You may also notice from time to time that thoughts surface,
Or that maybe you are aware of sensations in your body,
Emotions emerging or bubbling up,
Or even sounds in and outside the room you are in.
And that's all part of our practice.
So just acknowledge whatever surfaces,
Then come back to that feeling,
That sensation of your breath.
You're doing a great job.
Stay with it.
In your practice,
You may also notice at times your mind feels calmer,
More spacious,
Or there's times where it may feel busy and less spacious.
And that is okay.
It's all part of our meditative work.
So just acknowledge patterns and feelings like that that you may experience as well,
And then come back to the feeling of your breath.
At the sound of the bell,
We will transition to our mindset practice.
Begin to bring to your mind through visualization the mindset or attribute you want to cultivate,
Deepen,
And activate.
Remember what it felt like to be drawing from a past experience when you were in that mindset or using that attribute.
As you visualize that,
Remember also what it felt like when you were in that mindset,
When you were using that attribute.
Now begin to use your short phrase to embed that mindset or attribute at a deeper level within yourself.
You can repeat that short phrase quietly to yourself,
Out loud,
Or a combination of both.
You are doing a great job.
Stay with it.
Let's do another minute of mindset work.
Begin to continue with your visualization,
Remembering what it felt like to be in that mindset,
To be activating that attribute,
And use your short phrase to deepen it,
To embed it more deeply within yourself.
As a way of concluding your practice today,
I ask that you take one deep breath in and hold it for a few seconds,
Then slowly release that breath and begin to open your eyes if they are closed.
Great work today.
As you leave today,
Hold yourself with patience and kindness.
Thank you for your presence and practice today.
Be well and be empowered.
