The Mindful Leader Workbook-Scripts

THE MINDFUL LEADER
SCRIPTS FOR MINDFUL PRACTICES

ABOUT GENOS
We help professionals improve emotional intelligence to enhance their impact, influence and
resilience. Our programs use highly practical and scientifically proven methods, executed by facilitators
who are both skilled teachers and experienced professionals. People who have been through our
programs feel better at work, facilitate productive environments, and make others feel more valued,
cared for and respected. Our vision is to enhance personal and interpersonal skills at work and in doing
so, help organisations optimise their performance.
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countries are used throughout this work.
COPYRIGHT © GENOS INTERNATIONAL PTY LTD
INTRODUCTION
This program has been designed to improve your emotional intelligence skills – something that has
been shown through research to be critical for effective leaders in all industries. This is a practical and
skills-based program designed to improve the quality of your leadership through the application of a
set of mindfulness tools and techniques. This will increase your impact, effectiveness and resilience.
You will be better equipped to resolve workplace conflict faster, collaborate effectively and create a
more energised and engaged workforce. Building your emotional intelligence through mindfulness will
help you lead your teams more effectively and confidently, allowing you to deliver exceptional
business outcomes.
Copyright © Genos International Pty Ltd 2

ABOUT THIS PROGRAM
Leadership is fundamentally about facilitating high performance, motivating others to do things

effectively and efficiently. Emotional intelligence is a key attribute that helps leaders achieve this
function. There is a wealth of literature detailing the impact emotion has on individuals’ performance.
This research has shown, for example, that people perform their best at work when they feel involved
in purposeful work that develops who they are, when they feel valued, cared for, consulted, respected,
informed and understood. This research has also shown that leaders who practice mindfulness, and
apply mindfulness techniques to their leadership of others are better equipped to cope with everyday
leadership challenges and create high performance in others.
During this program, you will improve your understanding of emotions and emotional intelligence. You
will also explore and practise tools and techniques for applying mindfulness as a means to improve the
quality of your leadership.
If you apply the theory, tools and techniques explored in this workshop you will improve:
IN THIS PROGRAM WE WILL:
• Explore the science of emotions and emotional intelligence
• Examine the Genos model of emotional intelligence
• Review feedback about our emotionally intelligent leadership behaviour
• Explore and practice a set of mindfulness techniques as the gateway to enhancing your
emotional intelligence and leadership effectiveness

STACK # 1 – SIX BREATHS
6 Breaths
KEY POINTS:
• Inhale smoothly for a count of two
• Exhale gently & smoothly for a count of four
• If 2-4 feels too short, try 4 in and 6 out… or 6 in and 8 out
• Repeat for six breaths
• Don’t push yourself
• Target breathing rate is about 5 per minute
• Avoid becoming goal obsessed – the key is that the exhale is longer than the inhale (ideally
2:1)
SCRIPT
Sit up straight, not too stiff, but straight and attentive. Now, start to breath smoothly, counting your
breaths.
Count to note the duration of your in-breath. Your objective in this exercise is just to make your
exhalation longer than your inhalation; ideally about twice as long.
So, if it's an in count of 2 for breathing in, then you should aim for an out count of 4; if it’s an in count
of 3 then aim for an out count of 6, and so on and so forth.
Do that now, nice and gently, for 6 breaths. Don’t push yourself don’t put yourself under pressure -
just breathe.
Remember that the aim is to keep the exhalation longer than the inhalation - ideally twice as long.

STACK # 2 – SEAT & FEET
Seat & Feet
KEY POINTS:
• ‘Drop your attention’ to your feet
• Simply notice any sensations in the toes or feet – hot, cold, tingling – just notice
• Feel the feet in contact with the ground
• Now bring your attention to your ‘seat’
• Notice where your behind is in contact with the chair
• Be aware of your clothing in contact with your thighs and legs
• Notice how gravity is holding you to the chair
• Let go!
• Don’t visualise – notice!
SCRIPT
Again, just sit up, straight but not too stiff; place your feet flat on the ground and, as you continue to
breathe, gently bring your attention to your feet on the ground. I don't mean visualize them - just
become aware of the sensations that are in your feet.
You can reach out and become aware of the sensations in any part of your body, but for now I just
want you to focus upon your feet. Just notice if there are any sensations there. You might notice no
sensations at all (and that’s OK); sometimes people report tingling, hot or cold or there may be a
pulsing sensation.
Become aware of your foot in contact with your sock or stocking, and in turn in contact with the inside
of your shoe.

Just notice those sensations; just notice what's going on there – if anything. Another thing that people
report frequently is the sensation of gravity – when they bring their attention to their feet on the
ground they are suddenly aware of the effect of gravity rooting them to the spot.
So just sit for a few seconds with whatever sensations you notice in your feet - just notice what's
going on. It's okay if there's nothing going on with your feet right now - just become aware of them.
While you do this try pay attention to any parts of your body that you notice tense up, and consciously
let them go. Let them relax gently. This is not a pass or fail exercise; this is a practice - it's something
that we are going to perfect as we go through the program.
Now sit with that sensation for a few moments. (Pause for 30 seconds)
Now, having spent a few moments noticing what's going on with your feet, draw the spotlight of your
attention up to your seat up to your behind where it's in contact with the chair, and just notice what's
going on there.
Are there any sensations there, is there any sense of the blood flowing through that area, any pulsing
is it hot, is it cold, is it tight, is it loose, is it tingling? And if there are no sensations, then just notice
that. Just bring your attention to that area - not visualizing it but sensing into it.
Notice, for example, your clothing in contact with your flesh, and in turn in contact with the chair.
Once again, people often report that one of the sensations they notice when they bring attention to
their seat and their feet like this is gravity drawing them unto the chair; they can feel their weight on
the chair. Just relax into this practice - just notice. Don’t strain, don’t stress, and don’t visualize - just
notice; just relax into noticing your seat and your feet.

STACK # 3 – BASIC ATTENTION TRAINING
Attention to Breath
KEY POINTS:
• Follow your breath in & out
• Find where you notice it most (tip of nose, abdomen etc.)
• When you lose attention, simply note it and return to the breath
• Be kind & non-judgmental – EVERYONE loses focus
• Noticing you’ve lost focus IS the practice!
SCRIPT
Again, make sure that you’re sitting in a pose that’s upright, but not terribly stiff, with your feet on the
ground. Put your feet or your hands wherever they’re comfortable – on your thighs, or gently nestling
one in the other: whatever is comfortable for you. Keeping them pretty much symmetrical makes
them less likely to become a source of distraction. I’m going to invite you to close your eyes now. If
you are uncomfortable closing your eyes then simply bring your attention down to the floor about 3 or
4 feet in front of you, and let your focus soften as we go through the rest of the exercise.
As you close your eyes or drop your vision, start to notice your breath going into your body, and going
out of your body. Notice that since we came into this room, indeed since you were born, this has been
going on – without you paying any attention to it. Now the often-invisible process of breathing in and
breathing out to keep you alive is where we’re going to rest our attention. Don’t change the pace of
your breath, or its depth; don’t force it. Just notice it. Do as you did with your seat and your feet –
bring your attention to it: following it gently in and then out again.
Just follow your breath like that for the next 30 seconds: noticing it going in and going out.
(Pause 30 seconds)

What you’re going to notice is after one or two breaths that you have loss attention to the breath, and
your mind has wandered somewhere else. That’s okay, that’s normal, that’s human. The practice is
not to be absolutely one hundred percent focused upon the breath – but rather to notice any time
you’ve lost focus upon the breath. So, when you lose attention to the breath, just noticed, say ‘mmm,
I’ve lost attention’ – and then gently but immediately lead your attention back to the breath.
Don’t judge yourself – it’s not a failure. In fact noticing you’ve lost attention is the point of this
practice; so it’s a success when you lose attention. You will do so lots and lots and lots of times when
you practice; and all you need do is simply return your attention to the breath, gently but firmly, every
time. If you lose your attention one thousand times, then return the attention a thousand times –
always kindly and gently, and without judging. This is not a competition; there is no pass or fail mark.
For the next 2 minutes continue this simple practice. (Pause for 2 minutes)
Some people find it useful just to notice where the breath is most recognisable in their body. Some
notice the cold breath at the tip of their noses cold as it goes in, warmer as it comes out; some notice
that the breath causes their abdomen and chest to rise gently with the in breath, and to fall with the
out breath.
Think: how do I know I’m breathing – where is that breathing most obvious in my body? Rest your
attention wherever it’s easiest for you to be aware of the breath going in and out.
In about a minute I’m going to ring the bell until that continue the exercise. When I ring the bell simply
open your eyes, look around, bring your attention back to the room, and we’ll continue.
(Ring bell after 60-90 seconds)

STACK # 4 – ATTENTION TRAINING USING MIND &
BODY
KEY POINTS:
• Core focus / attention practice
• Promote calm & settles thoughts
• Can be done sitting, standing, walking
• Can be done with open or closed eyes
• Intention prevents goal orientation from derailing the practice
SCRIPT
Start by sitting in a posture that suggests your intention to remain alert but relaxed through this
practice. Sit up straight – but not stiffly – as if your head is being gently pulled upright by an invisible
cable. Allow your spine to lift, and your shoulders to relax. You should be erected but relaxed.
Put your hands wherever they feel comfortable – in your lap or on your thighs, relaxed and
symmetrical.
Place your feet flat on the floor, legs uncrossed and relaxed.

You may close your eyes or keep them slightly open, looking downward a few feet in front of you, with
a soft focus.
[Pause]
6 Mindful Breaths
[Pause]
‘Seat & Feet’
[Pause]
Now connect with your intention for doing this practice. You may want to a better way to handle
stress. You may want to be more focused and productive, or a better leader. Or perhaps you just want
to learn more about meditation practice. Whatever is important for you now these next few minutes
make that your intention
[Pause]
Now bring your attention to your breath. You may notice a movement of the abdomen or chest as you
breathe, or at the tip of your nose as the air enters and exists. Wherever the sensation of breathing is
most noticeable for you simply rest your attention there gently.
[Pause]
Breathing in, breathing out.
You can explore just noticing the breath; noticing each inhale and exhale; noticing the sensation of the
breath touching your nostrils. Slightly warmer with each exhale and cooler with each inhale. You may
explore counting each exhale, from 1 to 10. If you notice your mind wander, come back to 1. Can you
be curious and kind with yourself, even as you bring your attention back to your breath?
[Pause]
Sometimes this practice results in people becoming excessively engaged with the breath – and it
becomes unnaturally heavy or light. This is NOT a breathing practice – it’s an observation practice.
So, let your breathing do what it wishes – and just NOTICE its passage in and out.

[Pause]
If the attention wanders, as soon as you notice, simply return to this awareness of the breath—gently,
kindly.
Allowing the breath to be a kind of home base, or anchor, for awareness.
Thoughts coming, thoughts going. No need to push away or chase after. If attention wanders, simply
returning. Right here, right now.
[Pause]
Now, let’s sit quietly for two minutes, making just the right amount of effort to be present, to notice
the body and the breath. Or, just sit here, being aware of whatever arises for you.
[Pause, 2 minutes]
[Ring bell]
Gently opening your eyes fully, returning awareness to the room, stretching in any way you would like.

STACK # 5 – ‘THE PURPOSEFUL PAUSE’
KEY POINTS:
• To re-establish presence & focus
• To calm before / after a key event such as:
o Presentation
o Critical call
o Tough meeting
• Use it every time you think ‘what next?’
SCRIPT
So, we’re going to look at a different strategy to use what you’ve learned so far to frequently ‘vent’ any
stress that might build up during your business day. We’re going to introduce the ‘Purposeful Pause’.
Please sit as we have begun to each time we practice - upright but not stiff, feet flat on the ground,
hands in your lap, or somewhere they are comfortable and unclasped. This time keeps your eyes open
– you can divert your attention down to the floor a few feet in front of you, softening the focus if that
helps. Now bring your attention to your seat and your feet for about 30 seconds.
Now let’s take the 6 breaths we practiced earlier, being mindful of making them longer on the out-
breath than the in breath. Slow your breathing gently –not trying too hard, but aiming for as many of
those 6 breaths where the exhalation is longer than the inhalation.
And that’s it – that’s what we are going to call the ‘Purposeful Pause’.

This is a great to re-establish your presence and focus way in about a minute. Say when you want to
calm yourself before you go onto an important call or a tough meeting, or maybe you’re about to make
a presentation, or even just when you're feeling a little under pressure.
Every time you finish a task and think ‘what am I going to do next?’ is another great time to take this
brief opportunity to restore your presence and attention using this technique – that’s the advice in one
of the books that I'm going to recommend for you at the end of the program. It’s written by a very
amusing guy called Don Harris, who talks about his experience with mindfulness. He talks about the
purposeful pause as being a great way to boost the ‘muscle of focus’.
This is a way of introducing the benefits of meditation into your day - and it’s only costing you a
minute every so often throughout your day.
CONCLUSION
Let’s start practicing integrating this technique into the remainder of this program. In a moment, I'm
going to hand this bell to one of your tables. And, sometime in the next hour, anyone on that table can
ring that bell - ideally not in the middle of any exercise. When that bell rings I invite all of you to
quietly take a Purposeful Pause - simply bringing pausing to bring your attention just to your seat and
our feet for about 30 seconds, take 6 mindful breaths - and then carry on.
I'll then pass the bell to another table and we’ll get them to do the same thing again.

STACK # 6 – RELAXING THE BODY TO OBSERVE
EMOTIONS
KEY POINTS:
• Great for relaxation, but that’s a side benefit…
• Develops emotional awareness
• Get in touch with emotions physically
• Let go of feelings associated with having to ‘get stuff done’
• Releases pent-up emotions
• Trains attention…
• …from narrow (big toe) to wide (whole body)
SCRIPT
So, let's get into our accustomed practice position: straighten your spine, but don’t stiffen up. Plat
your feet squarely on the ground, putting your hands wherever they are comfortable. Your posture
should suggest to your brain that going preparing to a relaxed and wakeful attention. You may close
your eyes or keep them slightly open, looking downward a few feet in front of you, with a soft focus.

When you’re ready work through your six breaths and seat & feet exercises…
[Pause]
6 Mindful Breaths
[Pause]
‘Seat & Feet’
[Pause]
Intention.
Now connect with your intention for this practice: the intention this time is to spend time with each
part of the body in turn, developing awareness of anything going on throughout the body.
We’re not looking for any special experience or anything unusual to happen – we just want to observe
any sensations that are currently coming and going in our bodies.
[Pause]
Notice that your abdomen is rising and falling gently with your breath. Just notice, don’t change it.
Allow your attention to settle on this gentle rising and falling for a short while.
[30 second pause]
Now, using your attention as if it was a beam of light let’s start to move that beam of attention to
different parts of our bodies to see what’s going on there. Start by noticing the sensations in your big
toes…
Now the rest of the toes, the soles of the feet, the heels, the top of the feet. Are there any sensations
there – hot, cold, tingling, number, tense, relaxed? Just notice whatever is there. Simply be aware of
it – no analysis, simply noticing. If there are no sensations then simply notice this.
If you encounter any tension or stiffness in that area just simply let it go, gently allowing that tension
to dissolve. Settle your attention here for a few breaths.
Now bring the beam of your attention to your ankles. What sensations are there? After a breath or
two shift the attention to your lower legs.

What sensations are here? Just notice anything there is to notice, and notice too if there are no
sensations to notice.
Now bring your attention to your knees. Don’t think about the knees, don’t visualise them, simply
open your awareness to any sensations – hot, cold, loose, tight – whatever is there is OK. Just notice.
Now bring your attention to your thighs – what sensations are waiting for you there? There may be
sensations of contact between clothes and the skin, sensations of pulsing, tingling, warmth. Notice any
sensations there are to notice. There is no good or bad experience – just notice what’s going on
there...
Now shift your attention to the hips and pelvis. Notice sensations in the right hip, the left hip, and the
pelvis. Relaxing and settling into simple open awareness of whatever’s going on in that region.
Now scan your awareness to middle of your back, and up to the upper back and shoulder blades.
Notice if there’s any tension in the shoulders – this is where we often tense up when things are
challenging. If you notice any tension or tightness, simply let it go. Release it. Let it go.
After a few breaths move your attention to the front of the body, to the lower abdomen, observing
what sensations are waiting for you, as your attention moves into this region. Feel the changing
sensations as you breathe.
From time to time, you may become restless, or worry you’re doing this wrong, or your mind might
simply get distracted. This is normal. Simply notice those feelings and distractions. Be easy on
yourself, this is not a failure – this is normal.
Acknowledge distractions and notice how they are affecting the body. Then, without judging yourself,
simply bring the attention back to where you had wanted it to be.
So, returning the attention to the abdomen, let’s just breathe for a few breaths, noticing the gentle
rising and falling of the abdomen as you breathe in and out.
Take a deep breath and notice the movement in your chest – and become of any sensations there. Sit
with those sensations for a few breaths.
Now notice the sensations in your hands and arms. Notice that you can reach out your awareness into
each individual finger and notice what’s going on there. Take a few breaths to scan your attention of
over the hands and arms – simply notice any sensations that present themselves.

Now bring the beam of your attention to your head and face. Start with your jaws and chin, then your
mouth and lips, your nostrils, the surface of your nose, your cheeks, the sides of your face, your ears,
your and eyelids, your eyebrows, your forehead, the sides of your forehead and you scalp.
Notice the sensations in the various parts of your head and face. For a few breaths just scan around
your head and face, open to any sensations there are to be noticed. Just be aware of them.
Now see if you can take a few breaths in and notice the entire body – holding your entire body in the
beam of your attention. The objective is simply to open up your awareness to whatever sensations are
going on in the various parts of your body. Sometimes there will be lots of sensations, sometimes the
body will seem strangely sensation less and you’ll notice little. Either is OK – just allow yourself to
notice what sensations come and go in your body.
Sit with that for a few breaths.
Finally, release your attention to the breath and sit for a few minutes in awareness that’s open to
anything going on, in, or around you – there’s no need to maintain awareness of the breath. Allow
your body to relax and your mind to become calm – insofar as this is possible. Just sit quietly, calmly.
[Pause – 1 Minute]
OK, so let’s gently return the attention to the breath, take half a dozen mindful breaths and, when the
bell rings, gently open your eyes, look around, and we’ll continue.

STACK # 7 – DEALING WITH TRIGGERS
KEY POINTS:
• Re-purposed ‘Purposeful Pause’
• Key objective: slow everything down
• Create Frankl’s gap
• Allow time for the Frontal Cortex to catch up
• Respond vs. React
DESCRIPTION OF THE PRACTICE
Because we have a longer practice coming up in a few minutes, one which spills into this area much
more, we won’t stop to practice this formally.
But let me invite you, as I walk through this slide, to gently bring attention to your seat and feet, and
start to take 6 deep relaxing breaths. Notice that you can do this even as you engage with me walking
you through the points on the slide.

Notice if this starts to settle you a little more than you were a moment ago.
(Click) The key objective is to slow things down and create some time for the PFC to catch up and take
control, (CLICK) creating that gap that Frankl spoke about that exists between stimulus and response,
(CLICK) allowing you to respond under control, rather than react automatically (and out of control).
(CLICK) And the critical additional step that makes your Purposeful Pause useful in these trigger
situations is the development of the habit of breaking the cycle as soon as you realised you’ve been
triggered – simply stopping things to take time to take some breaths. This is often referred to as ‘the
sacred pause’ – because even a second or two’s pause can help put a really different perspective on a
fraught situation (allowing the PFC to enter the game). So, the first step in dealing with triggered is to
consciously stop yourself from dealing with them reactively – just to pause momentarily.
By the way, being human, you will sometimes find that you are deeply into reacting before you even
remember that you were supposed to pause – this is OK. Even remembering after the fact is OK – in
time you’ll establish the habit of making this conscious pause any time you’re triggered – it takes
practice!
And once you’ve paused, what then? Then it’s a Purposeful pause – the same one you’ve used
throughout the program to this point. (CLICK) Take the six breaths (focusing upon making the out-
breath longer than the in breath); (CLICK) and bring attention to your seat & feet.
(CLICK) The minute or so it takes to do this is all your PFC needs to become involved in helping you
respond more appropriately to the challenge of the moment.

STACK # 8 – “STOP & DROP TO MANAGE EMOTIONS”
KEY POINTS:
• Powerful intervention in difficult times
• Identifying physiological markers of particular emotions
• Learning to label and ‘be with’ difficult emotions
• ‘Normalising’ not feeling good all the time
• Reduce anxiety
SCRIPT
Start by sitting in a posture that suggests your intention to remain alert but relaxed through this
practice. Sit up straight – but not stiffly – as if your head is being gently pulled upright by an invisible
cable. Allow your spine to lift, and your shoulders to relax. You should be upright but relaxed.
Put your hands wherever they feel comfortable – in your lap or on your thighs.
Place your feet flat on the floor, legs uncrossed and relaxed.

You may close your eyes or keep them slightly open, looking downward a few feet in front of you, with
a soft focus.
[Pause]
6 Mindful Breaths
[Pause]
‘Seat & Feet’
[Pause]
Now connect with your intention for doing this practice. The intention of this practice is to learn how
to sit with difficult emotions, exploring them, and finding a way to be with them that is more
comfortable for you.
[Pause]
Begin by taking a long breath in, and a long breath out. Now direct your attention to your breath.
Noticing the in-breath, noticing the out-breath.
When thoughts, sensations, sounds arise, simply returning focused attention to the breath.
[Pause 1 minute]
Breathing in, breathing out.

[Pause 30 seconds]
Now scan your attention up and down your body, paying attention to any areas where there are
noticeable sensations. When you come across a sensation simply stay with it for a moment or two,
gently exploring how it shows up in your body. Label them simply, for example ‘hot’, ‘cold’ ‘tingling’
‘tight’, ‘loose’, ‘sharp’ etc. All the time simply notice these sensations – don’t try to change them, other
than perhaps consciously letting go of any tightness or tension you notice in those regions. Just notice
them – are they hot, cold, tight, loose, tingling, vibrating. Just notice.
[Pause 2 minutes]

Now, allow yourself to become aware of any sounds in your immediate environment, allowing your
attention to go to whichever of those call to you most strongly. All the time simply noticing, them but
not becoming lost in them, or thoughts about them. Simple observe with curiosity and awareness.
Thoughts may also call to your attention – allow yourself to notice such thoughts and again to explore
them with curiosity, but without getting lost in them.
Simply allow your attention to go where it is drawn – but all the time remaining present to what is in
the field of your awareness.
[Pause 2-3 minutes]
Now, I invite you to recall to mind the incident we spoke about – where you have recently dealt with
difficult thoughts or emotions. Bring that incident into the laboratory of your mind to investigate it a
little. Allow yourself to go back to that time, experiencing the incident again, as if it is being replayed
with you in it.
As you do so, simply drop the beam of your attention to wherever you most noticeably experience any
physical sensations that come along with the thoughts or emotions that arise.
See if you are able to move close to whatever feelings arise in your body. Tune in to these physical
sensations, intentionally directing the focus of your attention to the region of the body where those
sensations are strongest, breathing into that part of the body on the in-breath and breathing out from
it on the out-breath.
Explore the sensations, simply noticing how they might come and go, ebb and flow, as you re-
experience tis incident. Try not to engage with the incident itself, but rather confine your attention to
the comings and goings of the emotions and their associated sensations.
Remember, we’re not trying to fix anything; just to observe what’s going on in the body – bringing
some curiosity to them.
[Pause]
If you find yourself becoming a little upset then remind yourself that this is OK – it is normal to
sometimes experience emotions which are not pleasant. It’s normal, and nothing to run from. Simply
devote your entire attention to the sensations – watching them as they come and go, as dispassionate
as you might watch clouds moving across a clear sky – feeling no need to do anything other than note
their presence and nature.
[Pause]

You may find yourself resisting these feelings – it’s normal not to want to experience them. You may
wish to reassure yourself that it’s OK not to want to experience unpleasant emotions, at the same time
noting that they are really simply physical sensations that will anyway come and go.
On each in-breath allow the word ‘calm’ to arise in your mind. On each out-breath consciously relax
any tension you become aware of anywhere in the body– perhaps noting such tension as ‘tension’ and
letting it go as you say ‘relax’ or ‘softening’ quietly in your mind on the out-breath.
See if you can use each in- and out-breath to bring you closer to sitting calmly and without reaction to
these sensations – simply noting their ebb and flow, staying aware of them coming and going, but
choosing not to engage with them in mind or body.
[Pause]
If you become lost in thought, or if find you’ve tuned out of these sensations and this incident then
you have a choice: either bring the difficulty back to mind again, or allow your attention to settle upon
the breath – whichever feels right to you now.
[Pause 3-4 minutes]
Now, bring your attention back to settle lightly upon the breath for a minute or two.
[Pause 1-2 minutes]
When I ring the bell please bring your attention back into the room, seeing if you can shift the
attention from the breath to the room, all the time remaining attentive and present.
[Ring]

RECOMMENDED READING
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P: +61 2 8004 0413
E: [email protected]
W: https://www.genosinternational.com

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THE MINDFUL LEADER

SCRIPTS FOR MINDFUL PRACTICES

COPYRIGHT AND TRADEMARK

COPYRIGHT © GENOS INTERNATIONAL PTY LTD

Copyright © Genos International Pty Ltd 2

Leadership is fundamentally about facilitating high performance, motivating others to do things

IN THIS PROGRAM WE WILL:

• Explore the science of emotions and emotional intelligence

• Examine the Genos model of emotional intelligence

• Review feedback about our emotionally intelligent leadership behaviour

Copyright © Genos International Pty Ltd 3

• Inhale smoothly for a count of two

• Exhale gently & smoothly for a count of four

• If 2-4 feels too short, try 4 in and 6 out… or 6 in and 8 out

• Repeat for six breaths

• Don’t push yourself

• Target breathing rate is about 5 per minute

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Seat & Feet

• ‘Drop your attention’ to your feet

• Feel the feet in contact with the ground

• Now bring your attention to your ‘seat’

• Notice where your behind is in contact with the chair

• Be aware of your clothing in contact with your thighs and legs

• Notice how gravity is holding you to the chair

• Don’t visualise – notice!

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• Follow your breath in & out

• Find where you notice it most (tip of nose, abdomen etc.)

• Be kind & non-judgmental – EVERYONE loses focus

• Noticing you’ve lost focus IS the practice!

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(Ring bell after 60-90 seconds)

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• Core focus / attention practice

• Promote calm & settles thoughts

• Can be done sitting, standing, walking

• Can be done with open or closed eyes

• Intention prevents goal orientation from derailing the practice

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‘Seat & Feet’

Breathing in, breathing out.

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• To re-establish presence & focus

• To calm before / after a key event such as:

• Use it every time you think ‘what next?’

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• Great for relaxation, but that’s a side benefit…

• Develops emotional awareness

• Get in touch with emotions physically

• Let go of feelings associated with having to ‘get stuff done’

• Releases pent-up emotions

• …from narrow (big toe) to wide (whole body)

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‘Seat & Feet’

[30 second pause]