By Dr. Zhen-Phang.
1. Mindful
Start: A
mindful leader starts the day in the morning with at least 10-15 minutes of
mindfulness practice, e.g. mindful stretching and/or breathing. It stills the
mind and kick-starts a productive and efficient day.
5 Steps for Mindful Breathing - HERE.
5 Steps for Mindful Breathing - HERE.
2. Mindful
Communication.
A mindful leader gives his/her full presence when connecting with colleagues,
customers, friends, and family members. He/she listens attentively, smiles, is
open to suggestions, and gives constructive feedback. It improves interpersonal
relationships.
The Art of Mindful Listening - HERE.
The Art of Mindful Listening - HERE.
3. Mindful Break: A mindful leader sprinkles
the day with tiny moments of present moment awareness, e.g. by practicing
Mindful-S.T.O.P. & ‘H.T.C.’ (Hearing, Touching & C/Seeing). It
refreshes the mind-body and sharpens attention.
'Purposeful Pause' by Janice Maturano from Institute of Mindful Leadership - HERE.
'Purposeful Pause' by Janice Maturano from Institute of Mindful Leadership - HERE.
4. Mindful
Eating: A
mindful leader gives full attention in savoring his/her meals even if it is
just for 15-20 minutes. He/she tries not to answer phone, check emails, answer
WhatsApp messages, or entertain other distractions during meals. It nourishes the body and mind.
The Center for Mindful Eating - HERE.
The Center for Mindful Eating - HERE.
5. Mindful
Walking: A
mindful leader grabs every opportunity to cultivate mindfulness. In between
meetings at different venues, he/she tries to breathe and walk mindfully (focus
on the movements and sensations of walking), before attending another meeting. It makes meetings more productive.
10 Tips For Mindful Walking - HERE.
10 Tips For Mindful Walking - HERE.
6. Mindful
Travelling:
A mindful leader listens to inspirational talks related to mindfulness and
wellness while driving. Or he/she pays beginner’s mind attention to the wonders
of the present moment (e.g. beautiful sky, trees, and birds) - happiness is
here-and-now!
7 Stages of Mindful Driving - HERE.
7 Stages of Mindful Driving - HERE.
7. Mindful
Resting: A
mindful leader ends the day with Body Scan practice to relax and chill out.
He/she rejoices on all the pleasant and good-enough moments throughout the day
with ‘Google-WWW-Yahoo’ practice. It helps to ‘R.I.P.’ (Rest In Present).
Science & Practice of Gratitude - HERE.
Science & Practice of Gratitude - HERE.
Doing your best at THIS MOMENT
puts
you in the best place for the next moment
-Oprah Winfrey-
