Lesson 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.
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Lesson 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.
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Lesson 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.
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Lesson 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.
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Lesson 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.
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Lesson 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.
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Lesson 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.
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Lesson 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.
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Lesson 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.
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Lesson 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.
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Lesson 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.
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Lesson 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.
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Lesson 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.
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Lesson 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.
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Lesson 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.
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Lesson 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.
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Lesson 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.
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Lesson 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.
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Lesson 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.
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Lesson 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.
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Lesson 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.
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Lesson 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.
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Lesson 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.
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Lesson 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.
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Lesson 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.
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Lesson 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.
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Lesson 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.
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Lesson 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.
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Lesson 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.
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Lesson 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.
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Lesson 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.
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