Walking meditation, where you focus on the movement of your body as you take step after step, your feet touching and leaving the ground—an everyday activity we usually take for granted.

One kind of meditation technique that’s good for beginners is a body scan meditation, which helps us check in with our bodies by mentally scanning each part.

No, you don’t need anything to meditate, although it can be helpful to use an app, especially when you’re starting out. Some apps also have timers or other prompts reminding you to meditate, which can help you make it a daily routine.

And because leaders need to absorb and synthesize a growing flood of information in order to make good decisions, they’re hit particularly hard by this emerging trend.

The raisin exercise, where you slowly use all of your senses, one after another, to observe a raisin in great detail, from the way it feels in your hand to the way its taste bursts on your tongue.

Set a timer on your phone to remind you to meditate, or subscribe to a meditation app that sends you notifications.

October 16, 2017 Print Bookmark While there is an abundance of research supporting the benefits of mindfulness, the term “mindfulness” is incredibly broad.

As the day moves on and the inevitable back-to-back meetings start, mindfulness can help you lead shorter, more effective meetings. To avoid entering a meeting with a wandering mind, take two minutes to practice mindfulness.

This exercise is often practiced walking back and forth along a path 10 paces long, though it can be practiced along most any path.

Like Loving-Kindness Meditation, this technique involves invoking feelings of compassion and kindness toward yourself, and specifically for difficult situations or feelings.

JM: Here in the San Francisco Bay area, we’re seeing growing interest. Initially, that was among tech and social media companies. Google has tibetan healing sounds been a pioneer in providing mindfulness practice training for its employees. In fact, an engineer at Google first instituted a mindfulness training program there, which has now become the Search Inside Yourself Leadership Institute, offering mindfulness training for companies around the world.

But having something to eat prior to meditation may also mean you won’t be distracted by hunger. Use your own judgment and experience as a guide to what works best for you.

When we get distracted by a thought, notice it, let it go, and return our focus to the area of the body we last left off. When we finish the body scan, open the eyes.

And for what? Meditation is about befriending yourself. Treat thoughts and other distractions with a friendly curiosity, as you might a passerby in the neighborhood. Maybe give ‘em a wave as they walk by, and then get back to your practice.