find your meditation at work
Unlock what science 🧪 has defined as optimal productivity:
🧠 High cognitive activity +
😌 Calmness & Relaxation +
🎨 Creativity.
step 6: Step 6: Cultivating a “You Can Do It” Mindset
Your mind sets the limit to what is possible and what’s not.
Often, it doesn’t come naturally; it is our nature to perhaps reject the unknown. To thrive in what we don’t know yet requires a resilient mindset. Learning something new demands extra levels of energy, which can cause stress, frustration, and sometimes feelings of inadequacy.
Meditation is a powerful tool that can help you attain the rest you need to learn something new, innovate, and thrive in uncertainty. In fact, science has shown that:
Reduces Stress and Anxiety: Meditation has been shown to significantly reduce stress and anxiety levels. A study published in the journal JAMA Internal Medicine found that mindfulness meditation programs can improve psychological stress and well-being, helping individuals manage the mental load that comes with learning and adapting to new situations.
Enhances Cognitive Function: Research from Harvard Medical School demonstrated that meditation can actually change the structure of the brain, enhancing regions associated with memory, empathy, and sense of self. This neuroplasticity supports learning and problem-solving skills, crucial for overcoming new challenges.
Boosts Emotional Health: A study in Psychiatry Research: Neuroimaging found that meditation increases the volume of the brain’s prefrontal cortex, which is responsible for higher-order brain functions like awareness, concentration, and decision-making. This can lead to improved emotional regulation and a more positive outlook, fostering a "you can do it" mindset .
Incorporating meditation into your daily routine can be a transformative practice, enabling you to cultivate a mindset that embraces challenges and uncertainties with confidence and clarity.
To close we have one of the most powerful meditation practices: gratitude.
Let’s practice
together. You can use this powerful meditation at any time, so you can tap into this space whenever you want. It is not supposed to be easy, however with practice anyone can do it!
step 5: learn how to “switch-off”
Meditation is a powerful tool to lower stress levels and direct our minds towards the experiences we desire in life
Often, life is busy, and we find ourselves overwhelmed with thoughts and tasks, making it difficult to switch off.
With meditation, we can:
Reduce activity in the pre-frontal cortex: This part of the brain is constantly engaged in problem-solving. Imagine having a tool that can lower this activity, allowing you to intentionally focus your energy. For example, on a Friday, meditation can help you to:
Enjoy a lovely evening with friends
Fully savor a dinner
Immerse yourself in a joyful movie night
All of this can be achieved without feeling overwhelmed by life’s challenges, work, and other stressors.
You can do it! Let's practice together a powerful meditation to switch off after work.
Let’s practice
together. You can use this powerful meditation at any time, so you can tap into this space whenever you want. It is not supposed to be easy, however with practice anyone can do it!
step 4: releasing fear
meditation is a “tool” we can use to lower the activity in the part of the brain called “amygdala”.
The amygdala is responsible for processing fear. By using meditation, we reduce the activity in that part of the brain, which enables us to technically release some of the fear we experience in life.
Top 3 Health Benefits of Releasing Fear through Meditation:
Reduced Anxiety and Stress:
Regular meditation practice can significantly reduce anxiety and stress levels by calming the mind and reducing the body's stress response. This results in a more relaxed state of being and better overall mental health.
Improved Emotional Regulation:
By decreasing amygdala activity, meditation helps improve emotional regulation. This allows individuals to respond to situations more calmly and rationally, rather than being overwhelmed by fear or anxiety.
Enhanced Sleep Quality:
Releasing fear and reducing anxiety through meditation can lead to improved sleep quality. A calm and peaceful mind is more conducive to falling asleep and staying asleep, leading to better rest and overall well-being.
Let’s practice
together. You can use this powerful meditation at any time, so you can tap into this space whenever you want. It is not supposed to be easy, however with practice anyone can do it!
step 3: activating the “vagus nerve”
meditation is a “tool” we can use to activate the vagus nerve.
Meditation induces a calming effect by lowering heart rate, reducing stress and anxiety, and promoting overall relaxation and emotional regulation.
…it also has some long term benefits (if practiced consistently):
✔️ Cardiovascular Health: Regular vagus nerve activation through meditation can improve overall cardiovascular health by maintaining a healthy heart rate and blood pressure.
✔️ Mental Health: Consistent practice can lead to long-term improvements in mental health, reducing the risk of anxiety, depression, and other mood disorders.
✔️ Enhanced Resilience: Improved vagal tone contributes to greater resilience against stress and better coping mechanisms for life’s challenges.
Let’s practice
together. You can use this powerful meditation at any time, so you can tap into this space whenever you want. It is not supposed to be easy, however with practice anyone can do it!
step 2: learning how to be focused
meditation is a “tool” we can use to increase the activity in the pre-frontal cortex
This is the part of your brain responsible for executive functions such as planning, innovation decision-making, emotional intelligence and problem-solving (many skills we need at work right?)
Is often called the CEO of the brain.
When we activate this part of the brain, we can unlock moments of focus and deep concentration to ultimately solve problems at ease, innovate better and collaborate better. Also, it is not only about solving a problem, it is also about:
✅ listen better to your colleagues, friends and others
✅ enjoy fully the present moment
✅ flavour each bite during a meal
✅ being present and focused at a dinner table
✅ enjoy the sunlight and many others
Let’s practice
together. You can use this powerful meditation at any time, so you can tap into this space whenever you want. It is not supposed to be easy, however with practice anyone can do it!
step 1: let’s start by learning how to be calm and relaxed…
Meditation is a “tool” we can use to decrease activity in the amygdala
The amygdala is the brain's alarm system, responsible for triggering the fight or flight response in stressful situations. Using meditation to calm this part of the brain can help reduce stress and promote a sense of calm and focus.
Remember that these days, the "fight or flight" response can be triggered by receiving an email (not by being hunted by a lion like in the old days).
Let’s practice
together. You can use this powerful meditation at any time, so you can tap into this space whenever you want. It is not supposed to be easy, however with practice anyone can do it!