Exercises / Practices

By John J. Murphy, Guest Contributor

“What are you feeling right now?” asked the executive coach. “Good,” responded Bob without a second thought. “Hmmm,” the coach pondered. Then she reminded Bob of what he had been learning about emotional self-awareness and added, “Bob, tell me what you are feeling – the emotion - because good is not a feeling.”

How often have we been asked how we are feeling or doing, and we replied in this way?  A friend asks how we are doing, and we say mindlessly, “Fine,…

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By Mary Beth Stern, Mindful Leader MBSR Instructor

One of the important tenets of a mindfulness program is not only to teach the experiential practice of formal meditation, but to impart practical tools for incorporating awareness into the unfolding of everyday life. In MBSR (Mindfulness-Based Stress Reduction), these two pillars of practice are what distinguish mindfulness, not as a means to an end or a technique for achieving a desired outcome, but as a way of …

By Alex Tzelnic, guest contributor

According to the most recent Chapman University Survey on American Fears, 29.3% of those polled were very afraid or afraid of death while 29% said the same about public speaking. The fact that ceasing to exist ranks just a hair above standing in front of people and making legible noises is hardly surprising: dying is a tough concept to grasp, but anyone who has ever felt their pulse thump, their throat go dry, or their knees knock during a presentation can rel…

By Mark Coleman, guest contributor

Spring is now upon us. Where would we be without the infinite joys of nature? 

The first time I hiked in late spring in the Colorado Rocky Mountains, I couldn’t believe the vast oceans of wildflowers that carpeted the hillsides. Every color imaginable stretched as far as I could see. I suddenly understood the words of Ralph Waldo Emerson: “The earth laughs in flowers.”  Walking amidst such bounty, I began to feel the fruits of practice, since being mindful ou…

Here are a selection of new guided meditation practices from our Certified MBSR instructors. 

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By The Mindful Leader Team

With so many meditation and wellness apps that focus on mindfulness available, how do you decide which one to use? Ultimately, the best mindfulness app for you is the one that encourages you to get started with a regular mindfulness practice, or effectively supplements the individual practice that you already have. 

We want to acknowledge that there are valid concerns with app-based mental training. From privacy concerns to addictive gamified elements to monetization…

By Joy Reichart, New Ventures West, guest contributor

A few weeks ago I had the privilege of witnessing the certification of a new group of Integral Coaches: a powerful rite of passage that is the culmination of a year of hard work, dedicated practice, and profound growth. At the close of the session, one new graduate checked out with these words: 

I am not me without you.

Though I know this person to be profoundly wise, spiritually connected, and relationally skillful, it nevertheless seemed…

By Priscilla Szneke, guest contributor 

Mindfulness meditation is often thought of as an activity that requires one to stop the mind from thinking while sitting absolutely still, usually cross-legged on the floor with the eyes closed for 20 minutes to an hour. This couldn’t be further from the truth. First, thinking is always happening and trying to stop the mind from thinking is like trying to stop the heart from beating. Good luck with that! The creator of MBSR, Jon Kabat-Zinn, explains “mind…

By Dr. Gus Castellanos, guest contributor 

The holidays are stressful and full of distractions, making it easy to neglect your mindfulness practice. Travel, parties, time constraints, fluctuating energy and mood can interfere with practicing. It's not surprising that many "fall off the practice bandwagon" during the holidays. Notwithstanding the challenges you might have, it is essential to keep your practice going to reduce stress and other negative feelings. And without mindful awareness, we …

By John J. Murphy, guest contributor

What better time of year to practice mindful leadership than during the year-end and year-beginning holidays? Of course, there are a variety of cultures and traditions celebrating this season, and many involve the practices of traveling, reuniting with family and friends, and exchanging gifts. There are also many people who struggle during this time of year with anxiety, stress, loneliness, and the feeling of being overwhelmed. Navigating crowded parking lot…