“THE CAPACITY TO

BE AWARE OF,

Mindfulness – CONTROL, AND

EXPRESS ONE'S
EMOTIONS, AND TO
Corporate Training for HANDLE
INTERPERSONAL
Self Awareness RELATIONSHIPS
JUDICIOUSLY AND
EMPATHETICALLY.”

Sonam – 19xpgdm25
Introduction
How aware are you of the surroundings?

Recall 5 things you observe from the point you enter the gate of your office to making your seat
(you have 3 mins to think and write down)
Possible Answers could be

SECURITY GUARD ? GARDENER DELIVERY PARTNERS DOGS OUTSIDE THE CARD SWIPING CARS DROPPING
WATERING THE FROM AMAZON ? PREMISES ? MACHINE AT YOUR COLLEAGUES ?
PLANTS ? ENTRY ?

MANAGER SITTING
IN HIS CUBICLE ?
 Mindfulness means maintaining a moment-by-moment awareness of our
thoughts, feelings, bodily sensations, and surrounding environment,
through a gentle, nurturing lens.

Mindfulness is a state, not a trait.

Mindfulne
ss
Activity 1 - Observation
Please make yourself comfortable in sitting position.
Close your eyes with both hands on the lap.

Spend 1 minute to observe/listen to your OUTSIDE surroundings (Give 1 minute to audience to

observe, maintain pin drop silence in the room)

Next 1 minute, listen/observe sounds/disturbances/movements INSIDE your body (Give 1

minute again for observation)
Possible Observations can be …
OUTSIDE THE BODY: INSIDE THE BODY:
sound from the AC stomach grumbling
traffic / honking from the road heartbeat
opening / closing sound of door breathing
passer-byes walking
someone pulling a chair
any other

This activity shows us that “Observation Power” of Humans increase when we

are mindful & are able to sense things which often go unnoticed
Activity 2 - Breath Watch
Make the audience sit in comfortable position as Activity 1, with closed eyes and straight back,
hands comfortably on the lap
Facilitator should help them observe their breath pattern
Feel the air entering through your nostrils, passing through your windpipe and reaching your
lungs
Exhale and feel the air move out of your lungs, through your windpipe and out of your nose
Breathe deeply and slowly
Repeat the activity 10 times

This is the first step towards increasing your mindfulness and concentration
2 Types of Personalities
RIGHT BRAIN LEFT BRAIN
Balanced Personality
Balanced breathing helps in attaining the “sweet
spot” because extreme of left or right brain
characteristics is not apt.

Prolonged practice of balanced breathing lets you

attain the “ideal mix of the 2”.
Activity 3 - Three Mindful breaths
Practice this technique of 3 mindful breaths for happiness, better relationships, acceptance and
control over oneself.
Ask the participants to sit comfortably and take 3 breaths with the following thoughts and make
them say the “quoted text” after the facilitator

Breath 1 (related to the Past) – “I happily let go the past, I let it go”

Breath 2 (for the future) – “Future is beyond my control, I let it be”

Breath 3 (present moment) – “I cherish this moment. I’m open to it, I’m aware of it, I’m alive in it”
Activity 4 - Body Scan
Body Scan is another mindfulness technique where we observe every part of our body inside-
out starting from head to toe, or in reverse order.
This activity can be performed lying down or seated on a chair, usually taking 5-6 minutes
Helps you to observe any latent discomforts, disturbances or tiredness, which we usually tend to
ignore

Follow instructions from the below video link

https://www.youtube.com/watch?v=Xo3PetVUcIc
Other Techniques
There are few anytime techniques that can be practised at
one’s leisure

◦ Sensing – examples being “feel the wind breezing against your

face at the beach”, “feeling the taste of the food while you eat”

◦ Sense Walk – take a walk and observe things happening around

you

◦ Mindfulness Observation – example being “observing your life as

it unfolds and analyse your train of thoughts”
Concluding the session
Participants can be involved with each other through some group activities or games for
attaining a better group dynamics
Take an anonymous feedback from all the participants about the training and the facilitator
Suggest the participants to make it a habit to take short mindfulness breaks around the office.
Merely attending a 2 hours session is not enough
Few organizations incorporating mindfulness techniques into their work culture are –
I. Google
II. Apple
III. Nike
IV. Goldman Sachs
Be mindful,
not mind-full