Portable M

use .com8 BarriersTo Realizing Mindfulness

Overcoming 21st Century Hurdles In Leadership And Innovation

Mindfulness can open our minds to seeing an unvarnished view of current reality, possibly for the first time. But first we must move past a series of barriers constructed primarily by our own thoughts.

The path to leadership engaging with current reality begins with seeing and then navigating the sometimes treacherous outskirts around these barriers.

The commitment we make to take this journey is one we make to ourselves, not to anyone else.

INTRODUCTION.

Portable M

use .com

#01 I Can’t Do It.

Portable M

use .comI Can’t Do It.

The External

World Has You

Cornered#01 OPTIONS

Portable Muse .com

> 1. Wake Earlier15 minutes early and practice 10minutes each day.

2. Turn Off TV, Cell + InternetUnplugging from distractions will freeup a huge amount of extra time.

3. Join Mindfulness GroupBelonging to a group obligates youto practice.

I Can’t Do It

#02 Inspiration

Inspiration Portable M

use .com

Your HeadIs Full Of

Great Ideas

#02 OPTIONS > 1. Acknowledge Thinking

When a thought tugs on your mind acknowledge it by saying “thinking.”

2. A Great Idea ReturnsNo need to jump up to write it down, the idea will return another time.

3. When It Won’t LeaveKeep a pad + pen next to you for that one in a million ideas you must write down.

Inspiration

Portable M

use .com

*Thoughts will come and go constantly, it’s your minds way of distracting you from being mindful.

#03 Sleepiness

Sleepiness Portable M

use .com

Meditation+

RelaxationPuts You To

Sleep#03

OPTIONS > 1. Eyes OpenKeeping your eyes slightly open while you practice mindfulness is helpful.

2. PostureSitting with a straight back on the floor or in a chair will help you from being sleepy.

3. Time of DayAvoid mindfulness practice near to bedtime and avoid practice soon after eating.

Sleepiness

Portable M

use .com

*Make your practice time a no-interruption time, no phones, no knocks on the door. Also avoid practice after drinking alcohol, caffeine or getting high.

#04 Physical Pain

Physical Pain Portable M

use .com

Joints Ache

+ Your Muscles Are

Sore

#04 OPTIONS

Portable Muse .com

> 1. Add Extra CushionsUse extra cushions on the floor or a back-cushion on your chair.

2. Adjust Sitting StyleAvoid full lotus position if painful, try sitting in a straight-back chair.

3. Daily StretchingOften sitting pain is from tight muscles, try doing daily 5 minute stretching exercises.

Physical Pain

Being in pain and twisted until you’re uncomfortable is not conducive to learning mindfulness. In the beginning being comfortable and sitting with a straight back is the goal.

SIT COMFORTABLYBreak - 3 Minutes

Portable Muse .com

Portable Muse .com

Gaze Easily With Your Eyes Half Closed At A Blank Wall. Breathe Normally And Focus On Each In Breath

And Each Out Breath.

Watch Your Breath Without Judgement Of Good Or Bad Right Or Wrong. If You Notice Yourself Thinking

Gently Bring Your Focus Back To The Breath.

#05 Don’t Want Too

Don’t Want Too

Portable M

use .com

At Times Our Mind Acts As If It’s Two

Years Old#05

OPTIONS

Portable Muse .com

> 1. Use The ResistanceFocus on the Don’t Want Too as you practice. Breathe resistance in then out.

2. Do Progressive RelaxationSometimes the “Don’t Want Too” is masking stress, relax before practice.

3. Write It DownDecluttering your mind with journal writing prior to practice can clear resistance.

Don’t Want Too

Our mind (ego) is no fan of change and needs more than a little coaxing before you’ll get around it’s barriers.

#06 Anxiety

Anxiety Portable M

use .com

Feelings Of

Dread, Uncertainty + Escape

#06 OPTIONS

Portable Muse .com

> 1. Give Emotions RoomLet your emotions express themselves without adding judgement.

2. Use The AnxietyTap into the anxiety with each breath. Breathe anxiety in and exhale it out.

3. Look At The Anxiety Before PracticeTake a walk and ask yourself what’s the anxiety all about? Dig deep.

Anxiety

You most certainly can observe anxiety while you practice, but you’ll go deeper if you come to practice without extra emotions banging inside your mind and body.

#07 Obsessing

obsessing Portable M

use .com

The Same Thoughts Over And Over, And

Over #07

OPTIONS

Portable Muse .com

> 1. Erase It Before StartingGive yourself room to deal with pressing issues before you start the day's practice.

2. Watch Without AttachmentSee the obsessing as a chance to practice non-attachment, be gentle with yourself.

3. If All Else FailsIf your thinking is causing fear or anxiety by all means get up and call someone.

Obsessing

Racing thoughts are more noticeable in mindfulness practice. But thoughts out of controlare another thing. Mindfulness is not subjecting yourself to high levels of emotional pain.

#08 Distractions

distractions Portable M

use .com

Ringing Clanging Banging Yelling -

Noise#08

OPTIONS > 1. A Great OpportunityDistractions are a wonderful opportunity to gently refocus on your breath.

2. Inside Or OutsideAsk yourself. Are distractions created outside my mind or inside my mind?

3. What Am I Attaching ToHow are you experiencing distractions? Are you feeling, hearing or thinking them?

Distractions

Portable M

use .com

Distractions can show us the essence of mindfulness. Distractions balance on the tip of Why. Why am I distracted?

Portable M

use .com

Incorporating a regular practice of mindfulness into any team or leadership building process is

key to long term success, growth and innovation in the

21st century.

RememberWherever You Go

There You Are