MINDFULNESS

Toolbox

WHAT IS MINDFULNESS?

“Mindfulness is the awareness that arises from paying attention on purpose, in the present moment and non-judgmentally” (J. Kabat-Zinn).

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Improved well-being

  • Lower stress levels
  • Increased resilience
  • Improved sleep

Better work performance

  • Improved concentration
  • Increased efficiency
  • Clearer decision making
  • Better priority management
  • Improved creativity
  • Better problem solving

Improved interpersonal relationships

  • Effective communication
  • Improved collaboration
  • Better listening
  • More tolerance

MYTH No 1

IT'S JUST A FAD

The practice has started to become popularized in the West in the past few decades, but it is thousands of years old. It is now being implemented in school programs and companies.

MYTH No 2

IT'S ONLY FOR PEOPLE WHO AREN'T DOING WELL

Even though it can be helpful during difficult times, mindfulness meditation is most valuable when everything is going well, because it’s at these times that we can see all the benefits of the practice and make progress.

MYTH No 3

IT'S FOR RELAXATION

Relaxation can be a secondary benefit to mindfulness meditation but it’s not the objective. The objective is to be present in the moment, whatever it is. Repeated practice can lead to noticeable effects in the long term.

MYTH No 4

IT TAKES A LOT OF TIME

You can benefit from even as little as a few minutes a day of mindfulness meditation. You don’t need an hour! It is possible to gradually increase the amount of time you devote to your practice, based on your schedule. Regularly scheduled short periods of time are preferable to infrequent long periods of time. You can make adjustments according to your needs.

MYTH No 5

IT MEANS EMPTYING YOUR HEAD

Thoughts, emotions and feelings will happen during your practice and that’s completely normal. The important thing is to be mindful of them, to observe them and then let them go, without judgement. The objective is to constantly bring your attention back to the present moment, as many times as necessary, which can be challenging.

USEFUL TOOLS FOR YOUR PRACTICE

Under the Work From Anywhere (WFA) program, options will be available. Stay tuned!

How meditation can reshape our brain, Sara Lazar at TEDxCambridge

All it takes is 10 mindful minutes, by Andy Puddicombe

Netflix - Headspace Guide to Meditation

Student Wellness Hub – McGill University

Guided breath meditation – 5 minutes

"How to practice mindfulness throughout your workday"

"4 simple exercises to strengthen your attention and reduce distractibility"

"Student Wellness Hub – McGill University"

Calm
Michael Acton Smith

Coming to Our Senses
Jon Kabat-Zinn

Mindfulness For Dummies
Shamash Alidina & Al

Mindfulness: The New Science of Health and Happiness
Time Inc. Books

Wherever You Go, There You Are
Jon Kabat-Zinn

Mindfulness in Eight Weeks
Michael Chaskalson

Breathing space

Here’s a short exercise that you can do almost anywhere, even sitting at your desk. Close your eyes if you need to.

  • Take about 1 minute per step – the whole exercise will be 3 minutes in total.
  • Start by getting out of autopilot and returning to the present moment.
  • Take a moment to reflect on what is happening inside of you. How do you feel in this moment? What are the sensations your body is feeling in this moment? What thoughts are going through your mind?
  • Direct your attention to your breathing.
  • Pay attention to the physical sensations and the movement of your stomach as it rises and falls with each breath.
  • Now pay attention to your whole body.
  • With a wider focus, become aware of all the sensations you feel all over your body, develop a strong awareness of your whole body in the here and now.

QUESTIONS, SUGGESTIONS OR REQUESTS?

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