Tools for individual employees

<p>A number of tools are available to support employees in developing their mindfulness practice and much research has shown the benefits of mindfulness. We have provided some useful links to resources from reputable sources.</p>
Author: Headspace

Headspace

Headspace is a course of guided meditation sessions and Mindfulness training which can be accessed either online or through a mobile app. Headspace have a free 10 session programme, Take10, where you can learn the basics of mediation, however further courses require a paid subscription.

Author: Wellmind Media and the Mental Health Foundation

BeMindful

This Mindfulness course is produced and run by Wellmind Media in partnership with the Mental Health Foundation. The course teaches participants key aspects of Mindfulness-Based Cognitive Therapy (MBCT) and Mindfulness-Based Stress Reduction (MBSR).  The course is 10 sessions and research suggests that participants who completed this course displayed a decrease in perceived stress, anxiety and depression after the course and at 1 month follow up.  Please note that although there some free introductory sessions, the actual course costs £30.

Author: Insight Timer

Insight Timer

Insight Timer is free, and is one of the most popular meditation apps.  There are numerous guided meditations available, currently it has more than 5000.  There are also groups where topics such as humour, compassion and support can be discussed. It is currently home to more than 2 million meditators.

Author: Bangor University

Bangor University - Mindfulness

This website has a number of Mindfulness audio tracks such as the 3 minute breathing space, the body scan, mindful movement and walking and sitting meditation.  These are all free to access and download.

Author: Michael Chaskalson

Mindfulness in Eight Weeks: The revolutionary 8 week plan to clear your mind and calm your life (2014)

This book is written by Michael Chaskalson who has 40 years of personal practice of mindfulness and related disciplines.  He is also CEO of Mindfulness Works Ltd. and Professor of Practice at Ashridge Business School.  This book guides individuals through an 8-week course.  The course is a mixture of Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT).  The book also provides access to audio materials that readers can download to support them in their home practice. 

Author: Harvard University

Harvard University - Mindfulness

This is a website which contains guided meditations such as awareness of breath and body scan meditation. The website also provides access to support materials for those who are part of the Mindfulness-Based Stress Reduction class. All these meditations are free to stream and download. 

Author: Omvana

Omvana

This is a mindfulness meditation map which is visually slick and intuitive to use. It contains guided meditations, some are free and others require payment. Much of its library is off limits to the free user. The free 6 phase meditation (around 20 minutes long), is one of the most popular ones and according to one of the co-founders attracts 50,000 users every morning.

Author: Stop, Breathe and Think

Stop, Breathe and Think

This is a mindfulness meditation app.  It contains psychoeducation and seeks to help you get acquainted with mindfulness before starting the practice; there's a section called 'Learn to meditate', with three different sub areas, 'Learn the Basics', 'How it works' and 'Practice'.  In addition, there are guided meditations.  These are themed e.g. Breathe, Gain Resilience, Connect with your Body etc.  Some of the meditations are free but most of them require payment.  There's also a meditation timer and interval bells which can help to guide your attention back to your breath when your mind starts to wander.

Author: Headspace

Headspace

Headspace

Headspace is a course of guided meditation sessions and Mindfulness training which can be accessed either online or through a mobile app. Headspace have a free 10 session programme, Take10, where you can learn the basics of mediation, however further courses require a paid subscription.

Author: Headspace

Headspace

Headspace is a course of guided meditation sessions and Mindfulness training which can be accessed either online or through a mobile app. Headspace have a free 10 session programme, Take10, where you can learn the basics of mediation, however further courses require a paid subscription.

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Author: Wellmind Media and the Mental Health Foundation

BeMindful

BeMindful

This Mindfulness course is produced and run by Wellmind Media in partnership with the Mental Health Foundation. The course teaches participants key aspects of Mindfulness-Based Cognitive Therapy (MBCT) and Mindfulness-Based Stress Reduction (MBSR).  The course is 10 sessions and research suggests that participants who completed this course displayed a decrease in perceived stress, anxiety and depression after the course and at 1 month follow up.  Please note that although there some free introductory sessions, the actual course costs £30.

Author: Wellmind Media and the Mental Health Foundation

BeMindful

This Mindfulness course is produced and run by Wellmind Media in partnership with the Mental Health Foundation. The course teaches participants key aspects of Mindfulness-Based Cognitive Therapy (MBCT) and Mindfulness-Based Stress Reduction (MBSR).  The course is 10 sessions and research suggests that participants who completed this course displayed a decrease in perceived stress, anxiety and depression after the course and at 1 month follow up.  Please note that although there some free introductory sessions, the actual course costs £30.

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Author: Insight Timer

Insight Timer

Insight Timer

Insight Timer is free, and is one of the most popular meditation apps.  There are numerous guided meditations available, currently it has more than 5000.  There are also groups where topics such as humour, compassion and support can be discussed. It is currently home to more than 2 million meditators.

Author: Insight Timer

Insight Timer

Insight Timer is free, and is one of the most popular meditation apps.  There are numerous guided meditations available, currently it has more than 5000.  There are also groups where topics such as humour, compassion and support can be discussed. It is currently home to more than 2 million meditators.

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Author: Bangor University

Bangor University - Mindfulness

Bangor University - Mindfulness

This website has a number of Mindfulness audio tracks such as the 3 minute breathing space, the body scan, mindful movement and walking and sitting meditation.  These are all free to access and download.

Author: Bangor University

Bangor University - Mindfulness

This website has a number of Mindfulness audio tracks such as the 3 minute breathing space, the body scan, mindful movement and walking and sitting meditation.  These are all free to access and download.

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Author: Michael Chaskalson

Mindfulness in Eight Weeks: The revolutionary 8 week plan to clear your mind and calm your life (2014)

Mindfulness in Eight Weeks: The revolutionary 8 week plan to clear your mind and calm your life (2014)

This book is written by Michael Chaskalson who has 40 years of personal practice of mindfulness and related disciplines.  He is also CEO of Mindfulness Works Ltd. and Professor of Practice at Ashridge Business School.  This book guides individuals through an 8-week course.  The course is a mixture of Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT).  The book also provides access to audio materials that readers can download to support them in their home practice. 

Author: Michael Chaskalson

Mindfulness in Eight Weeks: The revolutionary 8 week plan to clear your mind and calm your life (2014)

This book is written by Michael Chaskalson who has 40 years of personal practice of mindfulness and related disciplines.  He is also CEO of Mindfulness Works Ltd. and Professor of Practice at Ashridge Business School.  This book guides individuals through an 8-week course.  The course is a mixture of Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT).  The book also provides access to audio materials that readers can download to support them in their home practice. 

x
Author: Harvard University

Harvard University - Mindfulness

Harvard University - Mindfulness

This is a website which contains guided meditations such as awareness of breath and body scan meditation. The website also provides access to support materials for those who are part of the Mindfulness-Based Stress Reduction class. All these meditations are free to stream and download. 

Author: Harvard University

Harvard University - Mindfulness

This is a website which contains guided meditations such as awareness of breath and body scan meditation. The website also provides access to support materials for those who are part of the Mindfulness-Based Stress Reduction class. All these meditations are free to stream and download. 

x
Author: Omvana

Omvana

Omvana

This is a mindfulness meditation map which is visually slick and intuitive to use. It contains guided meditations, some are free and others require payment. Much of its library is off limits to the free user. The free 6 phase meditation (around 20 minutes long), is one of the most popular ones and according to one of the co-founders attracts 50,000 users every morning.

Author: Omvana

Omvana

This is a mindfulness meditation map which is visually slick and intuitive to use. It contains guided meditations, some are free and others require payment. Much of its library is off limits to the free user. The free 6 phase meditation (around 20 minutes long), is one of the most popular ones and according to one of the co-founders attracts 50,000 users every morning.

x
Author: Stop, Breathe and Think

Stop, Breathe and Think

Stop, Breathe and Think

This is a mindfulness meditation app.  It contains psychoeducation and seeks to help you get acquainted with mindfulness before starting the practice; there's a section called 'Learn to meditate', with three different sub areas, 'Learn the Basics', 'How it works' and 'Practice'.  In addition, there are guided meditations.  These are themed e.g. Breathe, Gain Resilience, Connect with your Body etc.  Some of the meditations are free but most of them require payment.  There's also a meditation timer and interval bells which can help to guide your attention back to your breath when your mind starts to wander.

Author: Stop, Breathe and Think

Stop, Breathe and Think

This is a mindfulness meditation app.  It contains psychoeducation and seeks to help you get acquainted with mindfulness before starting the practice; there's a section called 'Learn to meditate', with three different sub areas, 'Learn the Basics', 'How it works' and 'Practice'.  In addition, there are guided meditations.  These are themed e.g. Breathe, Gain Resilience, Connect with your Body etc.  Some of the meditations are free but most of them require payment.  There's also a meditation timer and interval bells which can help to guide your attention back to your breath when your mind starts to wander.

x
Author: Aura

Aura

Aura

This is a mindfulness meditation tool which provides the user with daily personalised 3-minute mediations. New tracks are presented every day. The daily meditation can be chosen based on current mood, such as feeling great, stressed, sad, happy, anxious or depressed. 

Author: Aura

Aura

This is a mindfulness meditation tool which provides the user with daily personalised 3-minute mediations. New tracks are presented every day. The daily meditation can be chosen based on current mood, such as feeling great, stressed, sad, happy, anxious or depressed. 

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Author: Free Mindfulness

Free Mindfulness

Free Mindfulness

This is a website which contains a variety of guided meditations that are free to download. The mediations vary in length and include brief mindfulness practices, mindfulness of breath, body scan, mindful movement and guided imagery meditation.

Author: Free Mindfulness

Free Mindfulness

This is a website which contains a variety of guided meditations that are free to download. The mediations vary in length and include brief mindfulness practices, mindfulness of breath, body scan, mindful movement and guided imagery meditation.

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Author: UC San Diego Health

Pleasant and Unpleasant Events Calendar

Pleasant and Unpleasant Events Calendar

This is a 'Pleasant and Unpleasant Events Calendar' which is part of both Mindfulness-Based Cognitive Therapy and Mindfulness-Based Stress Reduction courses. The idea here is that collecting thoughts and feelings by observing them and taking the extra step to write them down and reflect on them allows insight to emerge which is supposed to facilitate growth. Part of the home work exercises is to write a daily note about pleasant and unpleasant experiences during the day. By noticing the thoughts, feelings and sensations associated with such experiences it enables individuals to bring mindfulness awareness to daily life, which can help individuals to experience and appreciate the moment as it is.

Author: UC San Diego Health

Pleasant and Unpleasant Events Calendar

This is a 'Pleasant and Unpleasant Events Calendar' which is part of both Mindfulness-Based Cognitive Therapy and Mindfulness-Based Stress Reduction courses. The idea here is that collecting thoughts and feelings by observing them and taking the extra step to write them down and reflect on them allows insight to emerge which is supposed to facilitate growth. Part of the home work exercises is to write a daily note about pleasant and unpleasant experiences during the day. By noticing the thoughts, feelings and sensations associated with such experiences it enables individuals to bring mindfulness awareness to daily life, which can help individuals to experience and appreciate the moment as it is.

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Author: Therapist Aid

Gratitude Log

Gratitude Log

This is a 'Gratitude log' which is incorporated into the Mindfulness-Based Cognitive Therapy intervention. Gratitude is often mentioned within the mindfulness movement. The aim with this exercise is to write down things for which one is grateful. The aim of the exercise is to remember a good event, experience, or thing in life and enjoy the good emotions that come with it, you should let these feelings linger and question if the experience is being felt somewhere in the body and if so, whereabouts. Research suggests that gratitude logs are associated with positive well-being and life satisfaction (Emmons & McCullough, 2003; Wood, Froh, & Geraghty, 2010). 

Author: Therapist Aid

Gratitude Log

This is a 'Gratitude log' which is incorporated into the Mindfulness-Based Cognitive Therapy intervention. Gratitude is often mentioned within the mindfulness movement. The aim with this exercise is to write down things for which one is grateful. The aim of the exercise is to remember a good event, experience, or thing in life and enjoy the good emotions that come with it, you should let these feelings linger and question if the experience is being felt somewhere in the body and if so, whereabouts. Research suggests that gratitude logs are associated with positive well-being and life satisfaction (Emmons & McCullough, 2003; Wood, Froh, & Geraghty, 2010). 

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Author: Institute for Mindful Leadership

Institute for Mindful Leadership

Institute for Mindful Leadership

The Institute for Mindful Leadership aims to transform leadership by strengthening four hallmarks of leadership excellence - focus, clarity, creativity and compassion.  The training is grounded in neuroscience and the experiences of top business leaders.  On this website, there are a range of free guided meditations/reflections ranging from a ‘gratitude’ guided meditation to a guided reflection on ‘finding a win, win, win solution.’

Author: Institute for Mindful Leadership

Institute for Mindful Leadership

The Institute for Mindful Leadership aims to transform leadership by strengthening four hallmarks of leadership excellence - focus, clarity, creativity and compassion.  The training is grounded in neuroscience and the experiences of top business leaders.  On this website, there are a range of free guided meditations/reflections ranging from a ‘gratitude’ guided meditation to a guided reflection on ‘finding a win, win, win solution.’

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Author: Anxiety BC

Progressive Muscle Relaxation

Progressive Muscle Relaxation

This is a document which teaches you how to do progressive muscle relaxation. Muscle relaxation is a form of stress management and research has shown that it induces both physiological and psychological relaxation by reducing the response to stress, reducing skeletal muscle contractions, and decreasing the sensation of pain. Similarly, recent research (Sianoja, Syrek, de Bloom, Korpela & Kinnunen, 2017) found that those who took a walk in nature or did mindful relaxation exercises (e.g. progressive muscle relaxation, deep breathing) had enhanced recovery.  They showed significant decreases in end of day stress and fatigue and showed better concentration at work. Mindful relaxation was particularly helpful for stress relief.

Author: Anxiety BC

Progressive Muscle Relaxation

This is a document which teaches you how to do progressive muscle relaxation. Muscle relaxation is a form of stress management and research has shown that it induces both physiological and psychological relaxation by reducing the response to stress, reducing skeletal muscle contractions, and decreasing the sensation of pain. Similarly, recent research (Sianoja, Syrek, de Bloom, Korpela & Kinnunen, 2017) found that those who took a walk in nature or did mindful relaxation exercises (e.g. progressive muscle relaxation, deep breathing) had enhanced recovery.  They showed significant decreases in end of day stress and fatigue and showed better concentration at work. Mindful relaxation was particularly helpful for stress relief.

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Author: NestMaven

Best guided meditations for sleep: Unlock inner peace and deep relaxation for the best sleep of your life

Best guided meditations for sleep: Unlock inner peace and deep relaxation for the best sleep of your life

NestMaven.com is a website dedicated to all aspects of sleep, sleep disorders and sleep hygiene.  They have compiled a list of the best guided meditations for sleep. The list includes numerous mediations that vary in length and style.

Author: NestMaven

Best guided meditations for sleep: Unlock inner peace and deep relaxation for the best sleep of your life

NestMaven.com is a website dedicated to all aspects of sleep, sleep disorders and sleep hygiene.  They have compiled a list of the best guided meditations for sleep. The list includes numerous mediations that vary in length and style.

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