Mindfulness

with John Ullmen, PhD

Evidence-based research validates a long list of benefits that come from practicing mindfulness.
Mindfulness is a repeatable practice, doable for anyone, that can enhance quality-of-life at work and home
in a reliable, sustained, cumulative way.
To understand mindfulness and its benefits, and to avoid the most common misconceptions people have
about it, be sure to re-watch these videos:
1.1 Mindfulness benefits and concerns
1.2 What is mindfulness?
Keeping the insights from those videos in mind, youll be ready to practice the basic sequence of steps -the fundamentals -- that activate mindfulness.
The Fundamentals of Mindfulness
In mindfulness -- as in other skills in life at home and work -- knowing and practicing the fundamentals is a
key to success.
For each of the mindfulness fundamentals, youll find explanations and specific guidelines for how and
why to use them in these videos:
2.1 The Fundamentals of Mindfulness: Overview
2.2 Meditating
The mindfulness fundamentals enable you to use your mind for you instead of against you. When your
thoughts, emotions or sensations veer from your best interests, the mindfulness fundamentals can create
space for you to respond insightfully, rather than react carelessly.
They also serve as mental training, providing cumulative benefits and enabling you to handle even
unexpected challenges and opportunities more effectively as they arise. In such cases, there are specific
methods you can use depending on the situation, covered in The Guide to Mindful Methods.

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The Guide to Mindful Methods

I compiled a variety of mindfulness techniques, each tailored for specific challenges, difficulties, and
opportunities we commonly face in personal and professional life.
You can try these methods with confidence, because theyre supported by research, and evidenced in
practice.
Each method has a separate video in which I lay out specific, concrete steps and illustrative examples, so
you can be assured in each case youre focusing on whats useful.
I divided the guide into two categories of methods, with a sequence of separate videos in each category:
For dealing with unwelcome experiences
4.1 Stress and overwhelm
4.2 Fear and worry
4.3 Self-Criticism and self-doubt
4.4 Letting go
For personal alignment and connection with others
5.1 Pause and reset yourself
5.2 Peak performance
5.3 Strengthening compassion
5.4 Children and young people
5.5 Mindful leadership
5.6 Broader connection
As you watch the videos, youll see how each method works, and how they all reinforce each other.
Later, as specific needs arise in your everyday life, you can come back, watch them again, and refresh your
memory on how to use and combine the methods that are most relevant to your new circumstances.
Finally, be sure to re-watch: 6.0 Next Steps: Three key points to remind you about easy ways to integrate
The Fundamentals of Mindfulness with The Guide To Mindful Methods in your everyday life.

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