COURSE

Mindfulness For High Performance

If you are someone who needs to be on their A-game each day, make clear decisions, problem solve, be focused and fully engaged, then this is the perfect course for you. Imagine finding that balance of feeling fully energised, fully present, and finding absolute clarity, while always remaining calm, centred and focused. This is what we call operating in your peak performance! This course will teach you how to use mindfulness for peak performance and how to operate to the best of your ability. It is a 10 session progressive course, with each session building on the last. It doesn’t matter whether you’re a high performing athlete, a corporate executive, a thought leader, a coach, an entrepreneur, a university student, in the performing arts, or someone who just wants to be the absolute best version of themselves, when it comes to high performance, we operate on the exact same principles accross the board, and I’d like to share them with you in this course.

Performance Happiness Health & Happiness Mindfulness Secular Motivation Mindfulness Meditation Secular Mindfulness

Meet your Teacher

Melo Calarco

Melbourne, Australia

Melo learned to manage highly challenging and stressful situations, build mental endurance and rise above adversity, when he cycled, trekked and travelled accross the globe for over 30,000km’s, on his mountain bike. Melo traversed Africa, Asia, India, Nepal, Europe and North America, having to overcome many obstacles and demanding encounters, including near-death experiences. Whilst travelling, he immersed himself in the meditative and spiritual practices from many of the remote corners of the globe. Melo has studied and taught mindfulness and meditation for well over 25 years, and now shares this deep experience in his professional role as a certified high performance coach and mindfulness facilitator. He shares his passion and knowledge with corporate CEO’s, managers and directors of large companies, as well as sporting professionals, entrepreneurs, thought leaders and individuals, that want to be the absolute best at their craft. Melo's results-based work is based on neuroscience, mindfulness, human behaviour and other tools to help his clients find self-awareness, clarity, focus and ultimately, success.

10 Days

4.5k students

4.7 stars

10 min / day

Performance

English

Lesson 1

Getting Started

In this first session we will look at the what, why and how, of mindfulness, and the benefits of establishing the practice. We look at the foundations to a formal and non-formal practice. What can you do today to start your formal practice and non-formal practice? In this session, we break down some of the common barriers to meditation, for example; not enough time, I always fall asleep, I’m a high performer, and how can I stop ‘doing’? This really is all about making meditation and mindfulness accessible to you, and how to use it for high performance.

Lesson 2

Understanding And Managing Stress

In this session we look at tapping into positive stress, managing overwhelm, anxiety, nerves, and becoming less reactive to stressful situations. We realise we need some stress in our lives, to motivate and drive us toward our goals, and to meet our deadlines. In this session, we will be introduced with the necessary tools and techniques to manage stress before it becomes distress or negative stress.

Lesson 3

Managing Your Energy

In this session we look at ways to manage your energy and be full of vitality everyday. As a high performer you should be firing on energy levels of 8+ most of the time but also recognising the times you need for energy renewal. We look at renewing all levels of energy, which are physical, mental, emotional and spiritual. We focus mainly on the physical because, let’s face it, if your physical energy is low, it’s impossible to operate at your best each day. Your mental clarity is compromised and you may become emotional or reactive which is not operating to your best ability.

Lesson 4

Stop Multitasking And Stay Focused

In this session we explore whether multitasking is a highly evolved way to work or if it’s an absolute myth. We learn the difference between simple and complex multitasking and how to operate at our absolute best while managing our workload. We learn how to minimise distractions, manage overwhelm, resist multitasking and how to seamlessly work from task-to-task with much less stress. We also look at the research behind multitasking and creating a better way to work. We look at how mindfulness helps to train your attention to stay focused and engaged.

Lesson 5

The Cognitive Practices Of Mindfulness

Once we break down the cognitive practices of mindfulness, we gain a better understanding on how our ‘thinking’ mind works and when we need to put these cognitive aspects into practice. For example: with perception, sometimes we make mountains out of molehills, or perceive things differently to how they really are and so on. Once we learn to perceive clearly, accept things as they are, and let go of things that don’t serve us well, then we can have full presence of mind.

Lesson 6

Understanding Emotional Intelligence

Essentially to understand yourself and to be a strong leader and peak performer, we need emotional intelligence. In this session we look at emotional intelligence (EQ) fundamentals, where we learn that EQ starts with your own self-awareness, understanding, and by managing your own emotions, and then understanding others. We also look at the four key areas to EQ according to Daniel Goleman. These exercises will help us become better at making clear decisions, problem solving, mindful planning, analytical thinking and positively influencing others.

Lesson 7

The Power Of The Breath

In this session we look at the number one tool you have on you all the time to bring you into the present moment. This is our breath. We learn to use the breath as an anchor to stay present, no matter what situation you are in, good, bad or otherwise. The breath gives us ‘space’ and in that space we have a choice, a choice on how to respond, rather than react to certain situations. By using the power of the breath we can have profound shifts in our consciousness and behaviour, where, as soon as we breathe deeper into our body, we deactivate the ‘stress response’ and activate the parasympathetic nervous system. This state of being, is the polar opposite to the fight and flight response, and allows us to relax and operate from a much better place.

Lesson 8

Linking Purpose To Your Mission And Passion

In this session we look at how you can align to your deeper values, your mission and your vision. When we remind ourselves what really ‘matters’ in your life and the big WHY you are doing what you are doing, we can then live a life full of purpose and clear direction. Many of us get too busy caught up in the busy-ness of things that we sometimes forget the deeper purpose to our life’s mission and vision. This session is a gentle reminder of the things that matter most to you, to keep you focused and on track.

Lesson 9

Understanding The Brain States

In this session we look at the different brain states human beings oscillate between throughout the day, and how to maximise these for peak performance. We dive deeper into the five brain states; Delta, Theta, Alpha, Betta, and Gamma. Many of us spend far too much time operating in the ‘doing state' of Beta; this is where our mind is busy all the time working on those cognitive tasks like planning, problem solving, reasoning, and just continually ‘doing’. This is good for your working day but we also need to find some downtime for your brain so we can activate the Alpha and Theta states and find creativity and space to do less and be more. In this lesson, we will learn to stop the busy-ness in our head, to be more proactive instead of reactive, and allow ourselves to connect with the deeper creative space within.

Lesson 10

Sticking To The Practice

In this session we look at ways to continue the practice and implement our newly formed habits. We aim to make mindfulness and meditation a part of our daily life. We look at ways to forming long-term daily habits and rituals around meditation for high performance. We reflect on our key learnings and take-aways from the course, and the best ways to make the practices stick. From here we start operating as a high performer, managing our energy and living a more mindful and meaningful life.

Ask your teacher

This course includes 29 community questions and 22 audio replies from Melo Calarco. The community classroom and teacher audio replies are only available via the app.

4.7 (160)

Recent Reviews

Robin

April 23, 2024

Super great course. I have done a number of courses on Insight Timer - This has been one of the most useful!

Steve

December 12, 2023

The instructor presents well. I don’t love the program because it is mostly discussion and I’m much more interested in practice. It would be great to have less and more meditation practice.

Monique

November 21, 2023

Thank you, so beneficial in preparation for a blackbelt grading in December, thank you for sharing your wisdom

Tracey

July 27, 2023

Excellent course!

Michelle

April 2, 2022

This was an excellent course. It helped me understand a little more of what mindfulness really is. It also had good tips and techniques that will assist me in my life from this point and moving forward. Thank you 🙏

Fungi

October 10, 2021

I really had high expectations this course, and the course has a lot of potential, but I was disappointed. The course is about how to become a high performer and what I missed was that Melo did not really link each lesson to high performance. The lessons were relevant for every day living and most of what he talked about was stuff I already know, linking it to more clearly to how it helps perform at a high level would have added value. The two new things I learned were on multitasking and about the brain states. It also would have been nice to have a meditation at the end of each lesson. So this course may be more useful to people who are new to meditation.

Chantal

June 18, 2021

I didn't get as much from this course as I hoped. A lot of topics were covered in not much detail and didn't all seem related to mindfulness or peak performance. I asked a question on day one and by the end of the course it still hadn't been answered by the teacher. The answer could have helped me get much more from the course.

Lani

April 6, 2021

Great wisdom, thank you for sharing

Mourad

March 14, 2021

Practical ways and great impact

Jenny

January 18, 2021

Well organized and good time duration to implement in daily practice.

Marni

November 10, 2020

A wonderful road map for high achievers; lots of Green Lights! Thank you Melo!!

October 9, 2020

thank you very much for a helpful course!

ownwomon

September 3, 2020

Thanks for this class. It is a perfect addition to my practice.

Wesley

July 6, 2020

10 days into meditating and already feeling more focused and free. Learned some new things about myself and relearned some practices that I’ve lost in the busy world

Joshua

July 6, 2020

Great course!

Cheryl

June 5, 2020

Really great lessons. As a high performance coach, I especially appreciated the energy you bring to this topic. Well done.

Mata

May 22, 2020

good advice but not really meditating each session. i do love his 10 minute body scan that the course refers you to and do it often

Eve

February 19, 2020

This course was very insightful. I will definitely go back and revisit several of the sessions to refresh and remind myself! Thank you for this gift.

Betsy

February 18, 2020

God strategies

Daniel

February 12, 2020

Enjoyed this!

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