Tools for individual employees
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.
Tools for individual employees
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.
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).
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.’
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.
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.