Emotional intelligence may be the most important soft skill for the workforce of tomorrow. Emotional intelligence becomes a key ingredient for successful teams. Can you train for emotional intelligence? Yes see our course to help youy and your employees.

Found this article here. Thought I would share.

As technology evolves faster than workers’ technical skills can keep up, employers are being forced to upskill employees on their own. To that end, they’re focused on workers with good “learnability,“ experts say.

But they’re not just training on technical skills; they’re trying to teach communication, leadership, time management and, increasingly, emotional intelligence. EI (or EQ) is generally considered a self-awareness that allows an individual to identify and express their own emotions and manage their response to things that trigger them. It allows us to recognize and understand emotional responses in others and influence them, if needed. But can you really train for EI?

Training for EI

Most experts agree EI is not an inherent trait: As children, we were trained to manage our emotions. If our parents were successful, we don’t throw temper tantrums as adults. In the workplace, EI is a valuable skill; after all, few work in a complete vacuum, and relationships between colleagues at all levels are influenced by emotions. The ability to recognize triggers and manage responses is a necessity. The ability to recognize what triggers others and influence them is a skill.

EI can be refined to help workers control their own emotions and build stronger relationships with peers. Managing disruptive, knee-jerk responses to emotional triggers reduces unwanted behaviors. And the ability to tap into positive, self-driving emotions — like confidence and enthusiasm — lead to more beneficial outcomes. EI can help manage conflict, lead through challenges and build relationships.

EI is learned and developed over the course of one’s life, according to Marc Brackett, founding director of the Yale Center for Emotional Intelligence and a founding advisor at the Oji Life Lab. “We’re not born with a rich emotional vocabulary or the knowledge of how regulate our feelings,” he told HR Dive. We’re taught to control our emotions and while we all feel emotions throughout the workday, “EI development provides the ability to articulate and manage them effectively.”

Why it’s so important

It’s easy to see where that fits into the workplace. “Emotional intelligence becomes a key ingredient for successful teams and the relationships between managers and their direct reports,“ Kristen Fyfe-Mills, associate director, communications at The Association for Talent Development told HR Dive via email. “It is an ingredient that can fuel collaboration and cooperation across teams and contributes to a positive culture.”

When someone has cultivated their emotional intelligence, they’re often able to see with a broader lens, not just their own perspective and experience of the world, according to Shelley Osborne, head of learning and development at Udemy. In the workplace, this can translate to increased empathy, self-awareness, accountability and, ultimately, improved relationship management, she said.

“Work is all about people and interactions,” according to Robin Stern, associate director of partnerships at the Yale Center for Emotional Intelligence and an Oji Life Lab founding advisor. ”Emotions impact our focus and our ability to work, to make good decisions and judgments. Emotions are contagious,” she said. Similarly, the ability to read emotions is important: they guide us to avoid or approach people, she explained, which affects teams and collaboration.

It makes sense, then, that employers might want leaders with high EI. “Someone with high emotional intelligence assumes good intent and avoids jumping to conclusions when interacting with their colleagues,” according to Osborne. They don’t immediately point fingers when experiencing a conflict with a co-worker. “They seek to understand and uncover the core of the issue and better understand others’ perspectives,” she said.

Teamwork and collaboration stand to benefit the most, according to Kathi Enderes, VP of talent and workforce research at Bersin, Deloitte Consulting LLP. Those items are “at the heart of today’s most successful organizations, and team members who are emotionally intelligent will work together best,” she wrote to HR Dive.

Selling it to employees

​EI can help anyone work better together, according Andrea Hoban, Oji Life Lab’s head of learning. She said she works with a wide array of clients, from surgeons to ship builders and everyone in between. “It’s acknowledgement that if I don’t know how I’m feeling, I may have an unregulated response that could create a relationship that’s difficult.”

And while it may seem insulting to tell employees they need to improve their emotional control, a good pitch can make the difference. Approaching the issue from the perspective of building stronger awareness and more cohesive relationships may be the key.

Teams may be interested to know that such training can help them work more effectively together. For some groups, like nurses and physicians, Hoban said, it even enhances their ability to work with patients and their families more successfully. The training can benefit personal relationships, she noted, even giving individuals the tools to deal with teenage children.

Even employees or leaders who may already have strong emotional intelligence can stand to uncover areas with room for improvement, said Osborne; “Self-awareness is a key component of emotional intelligence and employees who seek honest feedback will reap the rewards of personal and professional development as a result.”

Added bonuses for the future of work

Leaders with high EI also may be critical to their organizations’ futures. “Emotional intelligence is a key factor to unlock inclusion and innovation,“ said Enderes. A team with emotionally intelligent members will generate more ideas, create more opportunities to voice these ideas and provide more contribution to the overall business.

It’s also perhaps the only component of intelligence that machines have not mastered (yet) and therefore is the only difference between humans and artificial intelligence, according to Enderes; ”As automation replaces tasks that machines are best at, having people that are best at what humans do – empathy, sensing, adjusting interactions – will enable businesses to create a powerful human/machine collaboration.”


I was fortunate enough to have started Tai Chi a moving meditation at a very early age. Practising Tai Chi for over 25 years has allowed me to build a solid foundation to support the most important aspect of EQ development, which is attention training.

If you are interested in supporting yourself or helping the teams you manage, the links below can help you learn more about EQ training.

  1. What is EQ?
  2. Emotional Intelligence Training Course
  3. Learn to meditate with the Just6 App
  4. Meditation and the Science
  5. 7 reasons that emotional intelligence is quickly becoming one of the top sought job skills
  6. The secret to a high salary Emotional intelligence
  7. How to bring mindfulness into your employee wellness program
  8. Google ’Search Inside Yourself’

Worked all day & probably too tired to do some sitting meditation in the evening? Why not practice mindfulness at work? Mindfulness also helps develop EQ.

This is a primary lessons we teach on the Just Being emotional intelligence course. You’re at work all day and probably too tired to do some sitting meditation in the evening or annoyed you skipped a morning session. Why not practice mindfulness at work? I saw this post at the Huffington post and thought I would share.

On any given workday, most people appreciate a little break time. But not everyone knows how valuable truly taking a moment can be ― because how you use a break is just as important as the break itself. It’s all too common: you finally get a much-needed break, and end up spending it playing a game on your phone, browsing the web, or using other methods of distraction to take you away from the here and now. Before you know it, the break is over, and it’s back to work feeling anything but refreshed.

What if there was a way for you to really take advantage of that break, to improve your productivity and just your general sense of well-being? Together with Aetna, we want to show you how mindfulness ― the act of being present in the moment ― can help you achieve just that.

What Is Mindfulness?

Mindfulness is not a new concept ― its roots can be traced back to Buddhist practices in meditation. But this practice is having a moment in the mainstream during a time when most people are rarely away from a screen or disconnected from a constant barrage of communication ― which is no coincidence. Michael Chaskalson, one of the U.K.’s leading mindfulness trainers, has worked with companies and individuals alike to educate them on incorporating mindfulness into busy lives. And he thinks that mindfulness is becoming more popular for a couple of reasons. “It’s the coming together of two things,” said Chaskalson. “One is the science ― there’s been an extraordinary upsurge in research on mindfulness ― so we know a lot more.” The field is now far more grounded in facts, he added. “The other part is that people are struggling. It’s tough out there, we’re living in an ‘always on’ world. People aren’t taking breaks ― and some of these demands are self-imposed. It’s really important to come away from devices and actually experience the rest of the world.”

“When I returned to work after giving birth to my son, I started meditating at the office for just five minutes daily. These short sessions really help me to transition from my ‘mom mind’ to my ‘boss mind.’”

Workers In The U.S. Are Taking Fewer Breaks

If you work for a living, chances are you’ve been touched by the “go, go, go” mentality that too often comes hand-in-hand with unprecedented constant availability, thanks to our now-ubiquitous digital connections. We’re getting more done than ever before, but at what cost? Counterintuitive as it may seem, a growing body of research suggests that setting aside work to take breaks actually increases our productivity. However, when we do take breaks, the majority of us are taking low-quality breaks without paying attention to what will truly help us focus when we return to work. And the longer we work without interruption, the more our productivity suffers. Small breaks from work are the perfect time to practice mindfulness ― by truly being present in the moment, paying attention to yourself and your surroundings. “It’s very important to spend some time simply with your experience rather than with your thinking mind,” said Chaskalson. “Experiencing means, when you go for a walk, do you experience your body moving, do you experience sights, do you experience smells? Are you involved in the world around you?”

“Every hour, I take a moment to stretch and consciously focus on how my body feels; this is the ultimate 30-second undercover mindfulness exercise.”

Eat With Purpose

A genuine away-from-your desk “lunch hour” seems to be, for many, a relic of the past ― a time when workers weren’t expected to perform job duties in a moment’s notice and be reachable at any time. One survey from 2012 found that only one in five office workers even eat lunch away from their desks. The trouble is, eating is not something that should be done mindlessly.Mindless eating does not just limit your enjoyment of food ― it also tends to makes one eat faster, resulting in a delayed feeling of fullness and a higher calorie intake overall. Susan Albers, a clinical psychologist and the bestselling author of Eating Mindfully, acknowledges that while a full lunch hour is ideal, it may not be realistic for many American workers. Leaving one’s office, let alone turning off devices and being unreachable, may seem like an impossibility (and, let’s be honest, zero distraction sounds like a recipe for boredom). “Some of [what constitutes] mindful eating is really just a shift in mindset,” said Albers. “You can still have distractions, but the question is ‘Are you focused enough on what it is that you’re eating?’” This focus can take many forms, but the most important part of it is presence of mind, and awareness of what you’re eating, how it tastes, and how you feel while eating it. No time to do this for your whole meal? Try just the first bite: “Take a moment to take a deep breath or pause before you start eating, or make just your first bite be a mindful bite; because you become habituated to your food after a few bites, the first bite is actually the most flavorful,” she said.

“Mindfulness has stopped many workplace snafus from happening in the first place. Once the mind is calm, a resolution can be reached.”

 Nurture Your Body And Mind

Are you a lunchtime gymgoer? While most of us wish to zone out during our workouts, you can use at least a portion of that time to practice mindfulness. Studies have found that being more mindful during exercise may actually affect our likelihood of sticking with a regular routine. The uptick in adherence researchers observe may have to do with the satisfaction we experience as a result of our awareness: awareness that reminds us why we’re taking care of our bodies, and how it makes us feel.

“If you’re exercising, don’t try to multitask,” said Chaskalson. “Don’t try to sit in the gym reading your emails or go for a run listening to an audiobook. When you’re running, run. When you’re on a treadmill, experience yourself running on a treadmill ― at least for some of the time.”

If meditation is more your speed, you can look forward to exercise of a different kind ― by improving the way your brain functions.

Judson Brewer, director of research at the Center for Mindfulness and an associate professor in the departments of medicine and psychiatry at the University of Massachusetts, is an expert in mindfulness training for addictions, and has studied how mindfulness and meditation affects the brain.

“When we look at brains of both novice and experienced meditators, their entire brain during meditation is less active than during baseline,” said Brewer. “There’s a certain part of the brain that gets activated when we get caught up in our experience ― [for example] when we’re stressed out, angry, ruminating or craving. This region is also the one that is deactivated during meditation and mindfulness. And when you’re deactivating that, it seems that the brain in general works more efficiently.”

To explain this concept, he uses an analogy: “[Imagine] we’re driving the car with one foot on the brake and one on the gas. When we pull our foot off the brake, we don’t have to apply any more gas ― the car drives faster and more efficiently. In the same way, if we get out of our own way, then our brains are freed up to function more efficiently and do their jobs better.”

Even if you don’t have the flexibility to take long breaks, you can still incorporate this important practice into your daily life ― and add some much-needed relief and replenishment to your regular routine.


I was fortunate enough to have started Tai Chi a moving meditation at a very early age. Practising Tai Chi for over 25 years has allowed me to build a solid foundation to support the most important aspect of EQ development, which is attention training.

If you are interested in supporting yourself or helping the teams you manage, the links below can help you learn more about EQ training.

  1. What is EQ?
  2. Emotional Intelligence Training Course
  3. Learn to meditate with the Just6 App
  4. Meditation and the Science
  5. 7 reasons that emotional intelligence is quickly becoming one of the top sought job skills
  6. The secret to a high salary Emotional intelligence
  7. How to bring mindfulness into your employee wellness program
  8. Google ’Search Inside Yourself’

The true contemplative goal has always been altered traits, meditation practice leads to altered traits. Learn how our course can assist.

I found this and have been meaning to share for ages how a meditation practice leads to altered traits. Secular meditation pioneers Daniel Goleman and Richard J. Davidson explain the benefits of a stable practice that go beyond relaxation and focus in this excerpt from their book Altered Traits.

By Daniel GolemanRichard J. Davidson NOV 03, 2017

Historically, meditation was not meant to improve our health, relax us, or enhance work success. Although these are the kinds of appeal that has made meditation ubiquitous today, over the centuries such benefits were incidental, unnoted side effects. The true contemplative goal has always been altered traits, the beneficial changes in qualities of being during daily life that result from sustained practice.

The strongest signs of these qualities were found in a group of yogis who were studied at the Center for Healthy Minds at the University of Wisconsin-Madison. This raises a crucial question in understanding how contemplative practice works: those yogis all practice within a spiritual tradition, in the “deep” mode of full-time practice exemplified by monks, nuns, and yogis in Asian cultures. Yet most of us in today’s world prefer our practice easy (and brief)—a pragmatic approach that tends to borrow what works in the short-term for immediate benefits, such as stress relief, and leave behind the rest, such as the de-emphasis of the self.

And quite a lot has been left behind as the world’s rich contemplative traditions morphed into user-friendly forms.

Some important components of contemplative practice are not meditation per se. Meditation represents just one part of a range of means—for instance, following a strict code of self-discipline—that helps increase self-awareness, gain insights into the subtleties of consciousness, and, ultimately, achieve a lasting transformation of being. These daunting goals require lifelong dedication.

The yogis all practiced in a Tibetan tradition that holds the ideal that eventually people everywhere can be freed from suffering of all sorts—and that the meditator sets out toward this enormous task through mind training. Part of this yogic mindset involves developing more equanimity toward our own emotional world, as well as the conviction that meditation and related practices can produce lasting transformation: altered traits.

While some of those who follow the “deep” path in the West may themselves hold such convictions, others who train in those same methods do so on a path to renewal—a kind of inner vacation—rather than to follow for a lifelong calling. (Motivations can, however, change with progress, so what brought someone to meditation may not be the same goal that keeps them going.)

The sense of a life mission centered on practice numbers among those elements so often left behind in Asia, but that may matter greatly. Among others that might, in fact, be crucial for cultivating altered traits:

  • An ethical stance, a set of moral guidelines that facilitate the inner changes on the path. Many traditions urge such an inner compass, lest any abilities developed be used for personal gain.
  • Altruistic intention, where the practitioner invokes the strong motivation to practice for the benefit all others, not just oneself.
  • Grounded faith, the mindset that a particular path has value and will lead you to the transformation you seek. Some texts warn against blind faith and urge students to do what we call today “due diligence” in finding a teacher.
  • Personalized guidance, a knowledgeable teacher who coaches you on the path, giving you the advice you need to go the next step.
  • Devotion, a deep appreciation for all the people, principles, and such that make practice possible. Devotion can also be to the qualities of a divine figure, a teacher, or the teacher’s altered traits or quality of mind.
  • Community, a supportive circle of friends on the path who are themselves dedicated to practice.
  • A supportive culture, traditional Asian cultures have long recognized the value of people who devote their life to transforming themselves to embody virtues of attention, patience, compassion, and so on. Those who work and have families willingly support those who dedicate themselves to deep practice by giving the money, feeding them, and otherwise making life easier. This is often not the case in modern societies.
  • Potential for altered traits, the very idea that these practices can lead to a liberation from our ordinary mind states—not self-improvement—has always framed these practices, fostering respect or reverence for the path and those on it.

I was fortunate enough to have started Tai Chi a moving meditation at a very early age. Practising Tai Chi for over 25 years has allowed me to build a solid foundation to support the most important aspect of EQ development, which is attention training.

If you are interested in supporting yourself or helping the teams you manage, the links below can help you learn more about EQ training.

  1. What is EQ?
  2. Emotional Intelligence Training Course
  3. Learn to meditate with the Just6 App
  4. Meditation and the Science
  5. 7 reasons that emotional intelligence is quickly becoming one of the top sought job skills
  6. The secret to a high salary Emotional intelligence
  7. How to bring mindfulness into your employee wellness program
  8. Google ’Search Inside Yourself’

Balancing school, work, friends and family can feel like a juggling act, and many students turn to alternative methods to cope with their mental health concerns. Finding mindfulness to help.

Balancing school, work, friends and family can feel like a juggling act, and many students turn to alternative methods to cope with their mental health concerns.

Sally Powis-Campbell, psychologist and founder of Wholistic Health YYC Psychology Services, said that practicing mindfulness helped her to manage her high anxiety and panic attacks while completing her undergraduate degree.

“I was attending the [University of Calgary] and SAIT at the same time, and I always felt like I was running between classes,” said Campbell, who, in addition to her other roles, is a yoga and mindful movement teacher at Wholistic Health YYC.

“I was anxious, and I was walking on auto-pilot.”

Campbell defines mindfulness as “having the mind full of what you are doing in the moment.”

Mindfulness is about understanding what’s going on within you and around you, between thought, body sensation and emotion, said Campbell.

“It’s really about bringing attention to action.”

Campbell suggests that students anchor mindfulness-based activities into activities they’re already doing, such as having a cup of coffee, eating or walking between classes.

“We’re going to be walking anyways, so we might as well use that as a chance to bring mindful awareness into our life,” said Campbell. She suggests students “go off auto-pilot” when walking to and from classes.

The key to the informal practice of mindful walking, according to Campbell, is to notice when your mind wanders and bring it back to the movement of your feet.

Students who incorporate mindful walking into their day can look forward to experiencing new sensations on their travels. Even if they’ve gone between classes fifty times, it may feel as though it were the first time, said Campbell.

Erin Hymas, an education student at Mount Royal University and soon-to-be elementary school teacher, said that by taking her students for mindful walks, she is able to get them to focus on the task at hand.

“After we go for a mindful walk, they will be more calm, focused and less distracted,” said Hymas.

“Especially if we take them on a day when the kids are feeling rambunctious.”

Hymas said that one of the benefits of mindful walking is that you are not limited by your workplace or environment. She regularly incorporates a mindful walk into her day.

“You need breaks in the day. You don’t realize you need a break until you take one.”

You can incorporate mindful walking as an informal practice, or you can treat it as a formative practice as you would with sitting meditation.

Simple Steps for Mindful Walking:

  1. Set your intention for your mindful walk. Make sure you are free from distraction.
  2. Pay attention to how your body feels while you walk, and make note of the different sights, sounds and smells as you go along. Try to anchor to just one of your senses.
  3. If your mind wanders, simply draw it back to the sensation of your foot touching down and lifting off the earth.
  4. Try syncing your breath with each step: inhale on your right foot, step down, and exhale on your left.
  5. Keep note of your pace. How fast are you walking? Why?

I found this a valuable read and originally found the post here.

Image from unspalsh by Rob Bye


I was fortunate enough to have started Tai Chi a moving meditation at a very early age. Practising Tai Chi for over 25 years has allowed me to build a solid foundation to support the most important aspect of EQ development, which is attention training.

If you are interested in supporting yourself or helping the teams you manage, the links below can help you learn more about EQ training.

  1. What is EQ?
  2. Emotional Intelligence Training Course
  3. Learn to meditate with the Just6 App
  4. Meditation and the Science
  5. 7 reasons that emotional intelligence is quickly becoming one of the top sought job skills
  6. The secret to a high salary Emotional intelligence
  7. How to bring mindfulness into your employee wellness program
  8. Google ’Search Inside Yourself’

Rushing hinders our capacity to be intellectually and emotionally available. Move through our activity with greater mindfulness and you will get ahead.

This is so true, thought I would share this Blog post from mindful.org. Mistakes can be costly, and can trap you in a cycle of having to rush even more to make up for wasted effort, amplifying stress. Mindfulness can help you get clear on your purpose and do it right once.

Time. It’s our most coveted resource because of its scarcity. In an effort to falsely gain time during the day we rush through tasks, projects, and our lives. But we cannot be fully present to life or to our craft when we rush. We can lose our vision and clarity for success. In reactive mindsets, goals blur. We get sloppy.

Rushing hinders our capacity to be intellectually and emotionally available, and capture the opportunities that surface in the present moment. When we slow down and move through our activity with greater mindfulness we are more likely to act with the full power available to us in the present moment.

The Cost of Rushing

Chronic rushing through a never ending to-do list feeds anxiety and heightens stress levels. Due to the epinephrine, also known as adrenaline, released in the brain during stressful periods, our brains get “hooked” on the stimulation of activity. Our bodies become addicted to rushing and our minds switch into autopilot with everything of high importance and needing to get accomplished quickly. We start rushing when rushing is not necessary, or multitasking ourselves into ineffectiveness. This is particularly true for type A executives and leaders who tend to get caught in the cost of time ideal, making everything time-sensitive and urgent, when in fact, only a few matters at hand take true priority.

Research from a publication in 2015 titled “To Multitask or Not, That is the Question” notes that multitasking can reduce effectiveness of even the most refined brains. According to Dr. John Medina, author of the New York Times bestseller “Brain Rules: 12 Principles for Surviving and Thriving at Work, Home, and School,” being interrupted during a task can lead to 50 percent or more errors. Juggling multiple tasks at once is ineffective compared to immersing yourself mindfully and cultivating solutions strategically and efficiently.

When you need to do work two or three times over because you did not do it right the first time, you begin to see the value of patience and the cost of rushing. Mistakes can be costly, and can trap you in a cycle of having to rush even more to make up for wasted effort, causing even greater stress. The answer? Slow down and do it right once. As a leader in your field, you are not only being paid to do things quickly, you are being paid to do things well. And if well means patiently, then you owe it to yourself and others to stay focused.

Being Gets Lost in Becoming

As a culture, we tend to value doing over being. This is especially true when we have multiple tasks to complete under pressure. Yet, while there are some things that take priority to reach our goals, there are those things we simply do to feel or be perceived as productive. Watch for these traps, triggers, and time wasters:

  • excessive multi-tasking
  • trying to look busy
  • worrying about being judged by those engaging in office gossip and negativity
  • measuring your progress simply in deadlines met
  • regularly working through your lunch break

When we rush through tasks in order to feel busy or to impress, it’s easy to lose sense of why we are doing them in the first place and their importance to the direction of our lives.

Transactional versus Transformational

Some tasks that keep you busy on a daily basis are purely transactional, keeping you active so that internally you feel you are moving closer to your goals, when in reality, you get caught in an endless cycle of task completion without any real developmental progress. When you confuse task completion with value creation—or worse personal transformation—and commit to busying yourself, it is easy to neglect the importance of transformation to achieve the results you desire.

In recent years, HR departments have tried to refocus organizations and employees to engage in more transformational activities, such as mindfulness and awareness-based practices. While still results-oriented, mindfulness can help move ideas, projects, careers, and lives forward. When individuals engage in transformational activities even around strategy and goal attainment they tend to self-direct and reach goals with greater ease and more mindful effort. In my Mindful Leadership Breakthrough System, we cover important activities such as clarifying personal purpose, mindset inquiry, mental contrasting, or building trust that can all help with the urge to rush.

Using Mindfulness to Get Clear on Your Purpose

If greater and faster effort expended no longer yields improvement in results, and you find yourself rushing constantly, it’s time to slow down, reevaluate, and re-route. Instead of rushing on, create a strategy and think things through. Try these five mindful steps to keep you focused while creating a plan for success that re-aligns your activity with your desired results.

1. What’s the ideal outcome for today and for the future. Think about your ideal outcome and get clear on your vision of the life you wish to lead. Ask yourself “What does my ideal life look like? What does it feel like? Am I acting in alignment with that?” Often we chase after job titles or companies to work for because we think that’s what we should or ought to do. We don’t reflect on whether or not the details of the position or company culture are in alignment with our personalities, ethics, or life goals. We jump in at the deep end with narrow expectations: more money, more prestige, more power. Remember, the result of your uninformed decision could be your life five months from now, or five years from now. No matter the time frame, time is precious. Get clear on the result you want to accomplish, your ideal outcome, so that you can take necessary and more aligned actions to reach it.

2. What does success mean to you? Each of us has a different definition of success. For some, success is defined monetarily: I am successful because I earn a six-figure annual salary. For others success means having freedom, or having an abundance of relationships that bring happiness: I am successful because I foster close relationships and maintain a strong community of friends and family. If you don’t define success for yourself, you are more likely to rush in the race toward someone else’s version of it.

3. Identify your lack of congruence. Pay attention to the actions you take each day that either help or hinder the path to your ideal life. Try to mindfully observe and reflect on your behaviors without judging them. And don’t beat yourself up if your actions do not align with your goals just yet. It just means it’s time to start shifting your focus and re-strategize so that your actions align with the results you want.

4. Identify the strengths needed for success. What are the skills necessary to actualize your vision of success? What strengths do you already possess that you can tap into and build on? Once you break down the factors necessary to help you achieve your vision you also become more clear on the direction to take in order to acquire the new skills and behaviors you need, or further hone the skills you already have.

5. Expand those strengths in the present. Do not abandon the skills and strengths you already have for those you don’t as they can help actualize what you wish to achieve. Focus on them, nurture them, and expand them. Your mental and emotional bandwidth is correlated to your ability for refined action. Remember that all qualities you need to succeed reside in the present with you, and whoever gets to the present moment first and fully, wins.

When you consistently rush from point A to point B you miss the subtle nuances of the present moment that bring us joy, build connections, cultivate strengths, provide opportunities, and keep you focused to achieve the vision of our ideal life. Instead of getting caught rushing to nowhere devote some mindful time to slowing down and outgrowing personal habits and limitations to achieve better results.


I was fortunate enough to have started Tai Chi a moving meditation at a very early age. Practising Tai Chi for over 25 years has allowed me to build a solid foundation to support the most important aspect of EQ development, which is attention training.

If you are interested in supporting yourself or helping the teams you manage, the links below can help you learn more about EQ training.

  1. What is EQ?
  2. Emotional Intelligence Training Course
  3. Learn to meditate with the Just6 App
  4. Meditation and the Science
  5. 7 reasons that emotional intelligence is quickly becoming one of the top sought job skills
  6. The secret to a high salary Emotional intelligence
  7. How to bring mindfulness into your employee wellness program
  8. Google ’Search Inside Yourself’

Mindfulness may increase mental performance at work. Mindfulness influences changes to awareness and behaviour that, in turn, play key roles in producing favorable workplace outcomes. Boosts performance!

Here is another great article I found from Key Step Media by Matthew Lippincott

Mindfulness may increase mental performance at Work? During my study of the relationship between mindfulness and leader effectiveness, 100% of the leaders I interviewed (all having months or years of prior mindfulness training and practice) linked mindfulness to improvement in their personal and professional lives. The majority described this as being significant, often using terms such as “profound,” or “life-changing.” My previous articles on EI draw from this research, exploring the way mindfulness influences each of the 12 Emotional Intelligence competencies, based on interviews with organizational leaders from around the world.

My findings ultimately reveal the following:

Mindfulness influences changes to awareness and behavior that, in turn, play key roles in producing favorable workplace outcomes.

Improved Mental Performance and More Effective Behavior

One of these changes, improved mental performance, was described by participants as having a positive, overarching effect on functions such as decision-making, susceptibility to distractions, and attention. This is not surprising since mindfulness is sometimes defined as meta-awareness, including our ability to non-judgmentally observe where our attention is and is not focused.

This capability can become a “real-time” skill set, taking the form of simultaneous observation of our interaction with others, and our internal reactions to that activity. The leaders I interviewed described this level of awareness, reporting that it provided them with a degree of “mental clarity.” Below are the specific benefits described, and the percentage of participants who reported experiencing them:

  • Ability to identify signs of potential conflict (in time to take corrective action) – 90
  • Capacity to more effectively navigate organizational relationships – 88
  • Improved ability to recognize emotional reactions in themselves and others – 86
  • Increased attentiveness and patience with others – 74
  • More productive responses to the emotional states of others – 100
  • Recognition of the negative influence of stress and anxiety – 88
  • Openness to new ideas and input from others – 90
how mindfulness boosts emotional intelligence graphic

Descriptions of these benefits were provided in the context of how mindfulness helped leaders gain new information about themselves, others, and their workplace culture. This information was then incorporated into their efforts to improve the effectiveness of their interactions with others. As the graphic below illustrates, leaders described an upward spiral of improvement. New insight about self and others fed back into additional, positive changes to beliefs and awareness, which paved the way for more effective behavior.

Real World Examples of Applying Mindfulness at Work

Many of the leaders reported that improved mental performance made them better able to identify and filter out distractions such as emotional reactivity and bias. A senior manager with one of the largest research and publishing firms in the world described this experience in the following way: ” you’re able to calm yourself down and put yourself in a better position to listen to someone… it helps me to be calm and think clearly and to focus…I find I’m able to be composed and organized and clear in my communications.”

Leaders specifically mentioned that mindfulness training helped them be more present when interacting with others. This included a greater ability to monitor what their attention was focused on or being distracted by. They also mentioned becoming better at observing whether or not they were listening carefully, asking relevant questions, and picking up on interpersonal cues and organizational context.

This type of observation, and the value it provides, was well articulated by an executive specializing in global communication and strategy: “(mindfulness) enables you to read other people better and be more sensitive to what’s driving their commentary, their presentation, their behavior…their body language. That makes the connection between the two of you much more on an equal footing basis. So you’re no longer either selling to a position of power, or talking to a position of power. You are in fact exchanging information and dealing with each other on footing that is, at least emotionally, much more equal.”

A new appreciation for the importance of empathy in the workplace was also identified by leaders as a benefit arising from improved mental performance. This resulted from developing a stronger ability to identify and manage the role their own emotional reactions played in their perceptions of others.

A leader who has held executives roles at one of the largest organizations in the world elaborated on this point in the following statement: “It definitely increases your empathy by helping you put yourself in the other person’s shoes. You slow down your responses, and when you sort of look at why that person is reacting in that manner it helps you be more compassionate because the moment you have empathy you start thinking from a very human perspective about the situation and trying to understand what the problem is. And the moment I take that approach I realize that I have solved the problem more effectively.”

What You Can Do to Cultivate Better Mental Performance

Look for opportunities to practice in the workplace, since this will help you develop exactly the type of capabilities needed for improved performance. The following suggestions come from details shared by leaders on this topic during interviews:

  • When interacting with others in-person or remotely, put your phone away, turn off your email, web browser, or even your monitor
  • Try and continuously monitor where your eyes are focused during interactions with others, as well as your facial expression and what it may be conveying
  • Take notes on what you are observing during interactions with others, specifically what they may be expressing through tone, body language, and choice of words
  • Regularly ask questions aimed at surfacing misinterpretations
  • Take time each day to identify emotional reactions that may have a negative influence on your mental performance

Improved mental performance can be developed through regular practice, not unlike athletic training. There are a variety of software tools and meditation practices available that help strengthen intensity and duration of attention, however, they may not improve your ability to actively observe and more fully understand your thoughts, feelings, and behaviors. For this type of development, consider formal mindfulness training, but be sure that the instructor is thoroughly qualified, and plan to make a consistent time commitment if you want results.


I was fortunate enough to have started Tai Chi a moving meditation at a very early age. Practising Tai Chi for over 25 years has allowed me to build a solid foundation to support the most important aspect of EQ development, which is attention training.

If you are interested in supporting yourself or helping the teams you manage, the links below can help you learn more about EQ training.

  1. What is EQ?
  2. Emotional Intelligence Training Course
  3. Learn to meditate with the Just6 App
  4. Meditation and the Science
  5. 7 reasons that emotional intelligence is quickly becoming one of the top sought job skills
  6. The secret to a high salary Emotional intelligence
  7. How to bring mindfulness into your employee wellness program
  8. Google ’Search Inside Yourself’

“Do nothing,” Poonjaji advised from his dais at the front. Recently unearthed Chinese texts provide new inspiration in the search for enlightenment here and now. Sudden Awakening

Found this great post here.

In 1993, I went to Lucknow, India to receive teachings from the Advaita master H.W. L. Poonjaji, a disciple of Ramana Maharshi. Many of my friends and colleagues, including several dedicated teachers of Vipassana meditation, had preceded me to Poonjaji’s door. By the time I arrived, his fame had blossomed and his small living room bulged with seekers from around the world who had elbowed their way into his morning satsang. I found a flat square saffron cushion in the back of the room and squeezed onto it, my knees bumping my neighbors on both sides. Ceiling fans spun in a feeble attempt to cool the already rising temperatures of the still early morning, and stifling a yawn as I wiped sweat from my brow, I wondered what I was doing in this steamy room at the foot of a guru. I didn’t believe in gurus. I had discovered meditation in my early twenties, had wended my way through various practices for the next decade, and had landed squarely in the Vipassana Buddhist camp. For years I diligently attended retreats and was grateful for the outpouring of insights, albeit not entirely flattering, that occurred during the ten or twenty-one days of silence and requisite slow motion. No matter how easy or difficult the days of sitting had been, I consistently cherished the hard-won openness of heart that accompanied my return to the world, even though I knew that within days my normal life would overwhelm my senses and dispel all calm from my seemingly imperturbable mind. Still, my spiritual progress was steady and assured, and I assumed that if I kept practicing I would gradually become clearer, calmer, kinder, and wiser.

“Do nothing,” Poonjaji advised from his dais at the front of the room, his voice raspy with age, his Indian accent thick, his wool-capped head bobbing in that nod-like motion that characterizes Indians and perplexes Westerners. Exuding a seductive warmth laced with an icy, commander-in-chief sternness, Papaji (as we called him to show respect) insisted we not meditate or do yoga or fast or sit naked in the snow to awaken the mind. Then he chuckled, flashing his pearly false teeth, and the whole room burst into laughter.

Any practice one did would create a state of mind that was temporary, Papaji told us. Meditation, yoga, psychedelics, fire walking, visualizing deities, bungee jumping, and other techniques might be effective in inducing temporary states of calm, bliss, or insight, but he was not interested in fleeting conditions of the mind. What Papaji demanded we recognize was the beingness that resides at the core of existence, that is untouched by birth and death, joy or sorrow, and requires no effort to attain because there is absolutely nothing to attain. By engaging in any practice, no matter how effective, one gave substance to obstacles that did not in fact exist by reifying the notion that awakening required some kind of special activity. All one needed to do was turn awareness away from objects of perception and onto awareness itself. “See the one who is seeing,” Papaji said. “Be quiet. Be still.”

In Papaji’s presence, recognizing one’s already extant awakening was effortless if one relaxed deeply enough to simply be. Nearly everyone who visited this teacher tasted true nature—a feeling of boundless awareness that existed within us and around us regardless of what we did or did not do, a consciousness that we could see in one another’s eyes. The one who is seeing was the very same one looking back, consciousness itself. And in that moment, all of the Buddhist teachings I had been struggling to understand through the gradual accumulation of insights became strikingly clear: there is no separate self; all arising phenomena are impermanent; suffering exists until we identify not with the changing conditions of our lives but with consciousness itself, which is boundless and more intimate than our breath.

Inadvertently, Poonjaji created waves in the territory of those who espoused the theory of gradual awakening, namely, in the land of Western Buddhism. Many of my Western friends who had studied with the most famous Thai and Burmese meditation masters and had sequestered themselves repeatedly in rigorous three-month meditation retreats, began seeking out teachers who espoused the formless practice of sudden awakening.

In 1998, not long after my fourth trip to Lucknow to “be with the master,” as my friends said (words that stuck in my gullet despite my boundless reverence for Papaji), I met Wendi Adamek in a novel-writing class at the University of Iowa, and was immediately struck by her wit, talent, and demure beauty. During a dinner party one evening in her white clapboard house near campus, Wendi took me on a tour of her home. The bookshelves in her office supported the weight of a serious collection of books on Buddhism—in Chinese. This slim and bespectacled dark-haired woman in her early thirties was not only an aspiring fantasy novelist, it turned out, but also, and primarily, a scholar of medieval Chinese Buddhism. (Wendi is now an Assistant Professor of Chinese Religion at Barnard College.) In a rush of excitement, Wendi told me that she had recently been awarded a sizeable National Endowment for the Humanities fellowship to conduct research on materials discovered at a remote archaeological site in China. Her enthusiasm was contagious—as her dinner party guests chirped away in the garden munching roasted corn and barbecued salmon, Wendi and I lingered in her office, and she unveiled the details of her research.

In 1900, a caretaker at the Magao Caves near the Silk Road oasis of Dunhuang, in China’s Gansu Province, accidentally broke through a cave wall. To his surprise, he came upon a pile of dusty, time-worn scrolls that scholars later informed him had been concealed in the secret enclave for centuries. Wendi was most elated about a recovered eighth-century text called the Lidai fabao ji, by a radical Buddhist sect called the Bao Tang. Up to that point, it had been a “phantom work,” a work referred to in other texts of the era but never before seen. The Bao Tang embraced a formless practice known as “sudden awakening” and claimed that realization was available to everyone, laypeople and ordained, men and women, royalty and peasants alike. Wu Zhu, the sect’s founder, also claimed that awakening required no formal practice: “The dharma is separate from all contemplation practices. No-thought is precisely no-practice, no-thought is precisely no-contemplation.” In fact, Wu Zhu attested that by engaging in any formal practice one gave substance to impediments that did not in fact exist.

The teachings articulated in the Lidai fabao ji were nearly word for word what Poonjaji had uttered in his living room in Lucknow twelve hundred years after the text had been compiled; these were teachings I hadn’t received from any of my many dharma teachers during two decades of Buddhist study. Suddenly, this obscure text from eighth-century China seemed utterly relevant to the crossroads I had encountered on my own path. Should I continue to practice in the dharma hall, following my breath and noting sensations, thoughts, and feelings as they arose and passed away in an attempt to reach enlightenment, or should I give up all effort and all practices and simply rest in what I had recognized as innate Buddha-nature? Would the former deliver me where I hoped to land, and was I capable of the latter? Wendi, who most often engages in dialogue with other academics, seemed bemused by my sudden interest and did not hesitate to answer the questions I thrust upon her. Who was this character Wu Zhu, and what happened to the Bao Tang?

The sect mushroomed partially as a response to the fact that Buddhism in eighth-century China, while highly popular, had become quite formalized, thanks in part to the lavish support of the T’ang dynasty. Grand and ornate monasteries flourished throughout the empire, but ordination cost a fortune, and monks were required to conduct complex purifications, recite sutras, chant prayers for the protection of the empire, and perform daily ceremonies. Buddhism was popular among laypeople who—like practitioners throughout the world today—attended retreats and made offerings. But the practice as a whole, Wendi explained, was oriented toward ritual, purification, and the gaining of merit rather than attaining direct realization of the innate nature of mind, or Buddha-nature.

While these descriptions of T’ang-dynasty Buddhism did not precisely parallel my own experience in the centers where I had practiced, there were striking resemblances. I had practiced in my neighbor’s zendo for years, bowing and staring at the walls, reciting lineage prayers and chanting the Heart Sutra, which, while mysteriously calming, were also hauntingly opaque. I had sat in retreat after retreat in Vipassana meditation halls following my breath and noting all sensations, and had been soothed and inspired each evening as brilliant teachers delivered moving, insightful, and poetic dharma talks. But no one mentioned enlightenment. I had attended initiations, transmissions, and empowerments with highly revered Tibetan rinpoches, reciting prayers in Tibetan as the great masters wielded bells and drums with impressive dexterity and wrathful and benign deities seemed to take on a three-dimensional presence and float out of their colorful brocade frames on the walls. But no matter where I turned, enlightenment continued to be a condition that was essentially unattainable by the likes of me. At best, awakening was a state to be achieved through untold devotion, dedication, striving, prostrations, prayers, and endless hours on the zafu that would gradually result, if you were among the karmically blessed, in perhaps delivering you a bit closer to the cherished but unutterable outcome.

Beginning in 730 C.E., offshoot movements arose in China attacking the establishment and claiming that institutionalized Buddhism, in the words of Wendi, “nurtured the illusion that awakening was a condition to be achieved rather than one’s own inherent reality.” The most famous movement became known as the Southern School of Ch’an (which later flourished in Japan as Zen), whose hallmark was the teaching of sudden awakening, the direct realization of one’s innate awakening independent of any affiliation with a government-supported monastery or any particular ritual or practice. The Bao Tang claimed allegiance to the Southern School, and the Lidai fabao ji, written by anonymous members of the sect, gained notoriety because of the clarity of its nondual teachings.

During an era when laywomen occupied the lowest rung of an entrenched hierarchical spiritual system, the Bao Tang welcomed them into its fold. Within the Lidai fabao ji are the only full-fledged accounts in any of the early Ch’an texts of women as disciples of Ch’an. This and other clues in the literary style have led Wendi to wonder if Wu Zhu’s female disciples may have had a hand in the actual writing of the Lidai fabao ji. Their authorship would be one possible explanation for the text’s anonymous attribution; nearly all other texts of this era were attributed to specific authors.

One of the most remarkable stories in the Lidai fabao ji is that of the daughter of a Grand Councillor who came to Wu Zhu for teachings:

She was quick-witted and clever, extensively learned and knowledgeable, and when asked a question she was never without an answer. She came to pay obeisance to the Venerable [Wu Zhu]. The Venerable saw that she was obdurate and determined on chastity and he preached the Dharma for her.

“This Dharma is not caused and conditioned, is neither false nor not false… . The Dharma is beyond eye, ear, nose, tongue, body, and mind… . No-thought is precisely no-body, no-thought is precisely no-mind. No-thought is precisely no-preciousness, no-thought is precisely no-worthlessness. No-thought is precisely no-high, no-thought is precisely no-low. At the time of true no-thought, no-thought itself is not.”

Upon hearing Wu Zhu’s teaching, the Grand Councillor’s daughter gains instant awakening, joins her hands together and “weeps grievously, a rain of tears.” Wu Zhu gives her the dharma name Lian Jian Xing (Complete Seeing Nature) and she tonsures herself, dons robes, and goes on to become renowned as “a leader amongst nuns.”

Imagine an eighth-century Chinese woman so empowered by her experience of awakening that she has the confidence to disregard the complex and expensive bureaucratic process of ordination and proclaim herself a nun in flagrant defiance of the prevailing spiritual institutions. Knowing of this woman in the past who broke away from the bureaucratized forms of religion to teach from the authority of her own awakening has had a profound impact on me. If Lian Jian Xing could do this, might I? My female colleagues are becoming more and more adamant about parity in contemporary Western Buddhist institutions as, despite the sincere efforts of some organizations to divest the tradition of historical patriarchal values, we continue to see more men in leadership and teaching roles than women. Until this changes, the primary effect of this nun’s story will be reassurance that true spiritual authority lies within the heart of my own religious experience and not necessarily in the institutions that claim such authority.

During long Vipassana retreats, the thought had often crossed my mind that had women risen to power in historical Buddhist hierarchies, they would have created a different style of practice—something less harsh and more nurturing, something that emphasized both ease of being and relatedness among the practitioners, something more celebratory of embodied life. I imagined instead of not making eye contact, one would exchange glances full of lovingkindness with one’s meditation colleagues. I imagined shoulder rubs, foot massages, refreshing the skin with petal-infused mists, and sharing jugs of freshly made cucumber water. Thinking of Lian Xiang Jian, I surmised that there must have been thousands of courageous and spiritually illuminated women in the past, women we do not hear about who at particular moments in history emerged as leaders and who embraced forms of practice that emphasized peacefulness, relatedness, and ease.

These fantasies quickly came undone as Wendi told me about the next phase of her research, a translation of the inscriptions left on cave walls by the nuns of Baoshan, in the Yunnan Province of China. In the twelfth century, these women practiced an extreme form of asceticism, including severe fasting, or what scholars today call “holy anorexia.” Clearly, women can be drawn to practices that are characterized by self-affliction as well as those characterized by ease and noneffort. So where does this leave me? Am I an adherent of Advaita and the notion of Sudden Awakening, or am I a Buddhist who practices Vipassana on the zafu, with the occasional foray into Dzogchen retreats? Must we be adherents of only one school to be authentic in our practice and our devotion, or can we straddle however many traditions we find inspiring and helpful?

Last winter, I attended a ten-day Vipassana retreat at Spirit Rock Meditation Center in northern California. For the first few days, I followed the instructions with a quiet and obedient commitment despite Poonjaji’s gruff voice echoing in my mind, “Do not meditate.” As my mind calmed and my body became more comfortable with the long hours of stillness, I abandoned the rigorous noting of sensations, thoughts, and feelings to the most minute of details; instead I allowed myself to open into a spacious awareness where all these came and went of their own accord, in their own rhythm, and I watched, felt, heard, and saw in an easy, allowing way. When I felt the urge, I did not walk in slow motion steps noting the lifting, rising, and falling of one foot and then the other; instead I strode up the hill under the most blazing of winter-blue skies until, far beyond the earshot of fellow yogis, I sang out loud and danced in the wind. And when such activities led to a vagueness of mental acuity and a spaced-out drowsiness accompanied my return to the zafu, I went back to noting breath, thoughts, and sensations until my attention became stabilized enough to allow an openness of mind to flourish once again. I did not keep my antics secret from my teachers, nor did they discourage me. Different students respond to different styles of practice, they said. At a certain point you have a toolbox full of techniques, and you pull out what you need at any given moment. Awakening is the point, not methodology.

I was happy to be back in the dharma hall, a place I had come to love beyond measure during all my years of practice. It was here that I felt most safe, not only from a world that was characterized by rampant violence, glorified greed, and a global politic severed from truth-telling—but also from the confusion of my own mind. It was here that I was able to experience the deepest clarity of heart and mind. It was here that I dissolved into the grief that had gone ungrieved, here that my heart broke open enough to let everyone in, even those I had ousted, here that I found myself most vulnerable and most alive. I have come to realize that despite the fact that the spiritual teachers whom I have had the good fortune to encounter in this lifetime can appear to be in conflict about the methodologies that foster awakening, my own experiences form an unbroken continuum. Wisdom does accumulate—not in a linear arithmetic progression but in a complex, dynamic system. Each understanding sheds light upon the others in an interactive living process. Insights that seem unassailable may suddenly meet passionate doubt, all clarity shattered at the very moment it is most needed. Then, just as suddenly, wisdom will resurface, stronger for having vanished, wisdom that now knows of its own disintegration.

At the core of Buddhist teaching is the awakened mind—the knowing that we are not this body but consciousness itself, a boundless, luminous, loving, peaceful, intelligent presence. I have seen this in one way or another over and over again. Having tasted and glimpsed and savored such knowing, now what?

Now, I go on retreat when I am able. Poonjaji did say not to meditate, but he also said, “Be quiet. Be still.”

Here, perhaps, lies the heart of the quest. Here, perhaps, is the most repeated guidance in all of Buddhist practice. Here, perhaps, is the place where all traditions come together without conflict. Be quiet, be still. Let the mind rest. Discover who you really are.

“In the moment of no-thought, no-thought itself is not,” said Wu Zhu.

Be quiet. Be still.


I was fortunate enough to have started Tai Chi a moving meditation at a very early age. Practicing Tai Chi for over 25 years has allowed me to build a solid foundation to support the most important aspect of EQ development, which is attention training.

If you are interested in supporting yourself or helping the teams you manage, the links below can help you learn more about EQ training.

  1. What is EQ?
  2. Emotional Intelligence Training Course
  3. Learn to meditate with the Just6 App4. Improve Self Awareness with the Fettle-App
  4. Meditation and the Science
  5. 7 reasons that emotional intelligence is quickly becoming one of the top sought job skills
  6. The secret to a high salary Emotional intelligence
  7. How to bring mindfulness into your employee wellness program
  8. Google ’Search Inside Yourself’

When I first read that media multitasking was bad for your ability to focus, I didn’t think that much of it. Honestly, though, I was half focused on a podcast I had on in the background. Then I Googled media multitasking… Media multitasking means engaging with multiple streams of media simultaneously: switching between email, web browsing, checking text messages, listening to music, etc. Oh. Hmm…Oh no! That’s totally me. So, um, what does that do to my ability to focus? See why mindfulness is more important than ever.

The Effects of Media Multitasking

Every year, the stream of alerts, notifications and unread messages is more constant than ever. While we are responding to emails, we get a notification about our recent post and find ourselves scrolling through Facebook. Then a text comes in about our plans that evening, and we respond to that. Sometimes we are streaming music or a podcast in the background, too. What was I doing before? Oh yeah, responding to emails!

Research has shown that this type of chronic media multitasking is associated with deficits in cognitive control. Compared to controls who multitasked infrequently, high media multitaskers were more likely to be distracted by irrelevant environmental stimuli and performed worse on cognitive tests that measured task switching ability. Basically, high media multitaskers can’t focus as well. Is there anything that can be done to help these multitaskers, like me, to focus?

Mindfulness Is What the Doctor Ordered

Researchers at the University of Wisconsin, Madison, looked at this exact question. Could a short-term mindfulness meditation intervention improve multitaskers’ performance on these cognitive tasks related to focus? The mindfulness study found that not only did the mindfulness intervention program improve scores on cognition control tasks, but the improvements were disproportionately large for the heavy media multitaskers.

The best part is that the difference in scores was produced by replacing only 10 minutes of web browsing with 10 minutes of a breath counting task. So replacing only 10 minutes of web browsing with focused breathing can help reverse the negative effects of our fast paced, digital world. In this digital era, practicing mindfulness is more important than ever. When we have so many inputs vying for our attention at any given moment, we need to actively practice our ability to hone in on what’s truly important.


I was fortunate enough to have started Tai Chi a moving meditation at a very early age. Practising Tai Chi for over 25 years has allowed me to build a solid foundation to support the most important aspect of EQ development, which is attention training.

If you are interested in supporting yourself or helping the teams you manage, the links below can help you learn more about EQ training.

  1. What is EQ?
  2. Emotional Intelligence Training Course
  3. Learn to meditate with the Just6 App
  4. Meditation and the Science
  5. 7 reasons that emotional intelligence is quickly becoming one of the top sought job skills
  6. The secret to a high salary Emotional intelligence
  7. How to bring mindfulness into your employee wellness program
  8. Google ’Search Inside Yourself’

Science has proved that being mindful actually changes the way our brains react to sadness. Mindfulness even supports EQ training.

Another amazing post that I found on Lifehaker.org relating to how mindfulness changes the way our brains react to sadness. Almost every guide to happiness wether it’s a self-help book or an online checklist will extol the numerous benefits of meditation and mindfulness. Being acutely aware of the present moment and yet remaining detached is hailed as the key to a satisfying and fulfilling life. If you’ve already mastered the art of being mindful and in control of your emotions, you’ve already won more than half the battle and you’re on your way to incredible success. And now, even science has proved that being mindful actually changes the way our brains react to particular emotions, especially sadness. In essence mindfulness changes the way our brains react to sadness.

The Research

In an early study, led by Norman Farb and his colleagues, the participants were asked several questions about their personal traits, such as if they felt foolish, intelligent, trustworthy, responsible and so on, all the while being scanned by an MRI machine. What they found out was that such interrogation activated either the “narrative or analytic” mode of the brain which deals with questions like is it a good or bad thing?, What does this reveal about my personality?, or the “experiential/concrete” mode that grapples with questions like, what is happening in this moment and the next? What am I currently acutely aware of? After training the participants, the researchers began to study how mindful training was related to each of these two modes. The participants were tested twice-once before beginning an MBSR program and again after its completion. The results were startling.

Mindfulness leads to increase in activity in the lateral prefrontal cortex

Those who practiced mindfulness displayed a decrease in the medial prefrontal cortex region of the brain which is associated it with analytical thinking and self-evaluation. Instead there was an increase in activity in the lateral prefrontal cortex, especially the insula region of the brain which is linked to direct, in-the-moment sensory experiences. In other words, being mindful literally stops you from thinking too much and over-reacting. Just as there is a shift of activity in the brain from one region to another, there is an equal shift in thinking. Instead of blaming yourself or others, you learn to concentrate on the present moment and make the most out of it.

They were less likely to be caught up in the sadness than the other group

Farb and his colleagues then played sad and neutral film clips to the participants. Once again, the results were similar. The sad film clips were overall associated with greater medial prefrontal cortex activation and with regions linked to self-appraisal and less activity in the region associated with awareness in the present moment. However, the interesting fact was those who had undergone the mindfulness training course had higher activity in the lateral prefrontal cortex region. In other words, they were less likely to be caught up in the sadness than the other group. Once again, being mindful affords greater self-control and shift of attention to what is really important and not drown in one’s emotions.

How to be Mindful in Your Daily Life

  1. Be mindful the moment you wake up. Sit in silence, relishing the present moment and being grateful for being so gloriously alive. Don’t let your phone or other noises distract you.
  2. Practice for short periods at first. Try 5 minutes at first, then increase it to 10 and 20 and so on.
  3. Use prompts to remind yourself to be mindful. Have a personal cue: be it the morning coffee, or a certain activity, or a reminder on your phone, or even a particular symbol to remind yourself to practice mindfulness throughout the day.

If you can opt for a mindfulness training course, by all means go for it, but even if you can’t, it’s not the end of the world. Incorporate these valuable habits in your daily routine and watch your life change for the better in front of your eyes!


I was fortunate enough to have started Tai Chi a moving meditation at a very early age. Practising Tai Chi for over 25 years has allowed me to build a solid foundation to support the most important aspect of EQ development, which is attention training.

If you are interested in supporting yourself or helping the teams you manage, the links below can help you learn more about EQ training.

  1. What is EQ?
  2. Emotional Intelligence Training Course
  3. Learn to meditate with the Just6 App
  4. Meditation and the Science
  5. 7 reasons that emotional intelligence is quickly becoming one of the top sought job skills
  6. The secret to a high salary Emotional intelligence
  7. How to bring mindfulness into your employee wellness program
  8. Google ’Search Inside Yourself’

Just 6 seconds of mindfulness can make you more productive, focused, creative and happy. Plus a mindfulness practice is the foundation for building EQ.

“When I let go of what I am, I become what I might be” -Lao Tzu.

While traveling abroad I became fascinated with Taoist philosophy. There exists a long history of movement and exercise systems which are associated with Taoism. I was drawn towards Tai Chi as a form of exercise which deeply connected with Taoist philosophy and notions.

After returning home I was blessed to find a teacher, Grandmaster Dr Lin Feng-Chao. His teacher was Cheng Man-Ching.

I’ve been practicing now for over 25 years. In recent years I’ve found in conversations that my perceptions, strategies and tools that support me both at work and personally, seem totally foreign to some. I’ve had an advantage with abilities to recognise emotions quickly and get less bothered by the little things. Less distracted, generally happier, less anxious and more present in the moment. When asked how? I’ve said, “Tai Chi”.

Tai Chi trains one to calm the mind on demand and return it to a natural state of happiness. Deepen self-awareness in a way that fosters self-confidence which harness empathy and compassion.

In my journey in diving deeper into the “how question”, I came across the work done at Google on their ‘Search Inside Yourself’ course. I found their research fascinating. Especially the effectiveness and importance of emotional intelligence in both work and personal life. What is mind-blowing is that emotional intelligence is trainable through the practice of mindfulness meditation. This lead me to explore the value of Tai Chi more. I’ve taken my learnings over the years and built an EQ course to support the devs I managed.

Part of that journey was exposing colleagues and students to the benefits of meditation. I wanted to build an app that gave everyone a quick tutorial on how to meditate and then follow a breathing exercise so they could follow their breath. What inspired me was an article I saw posted by Chade-Meng Tan. “Just 6 Seconds of Mindfulness Can Make You More Effective”.

What stood out for me was the following passage.

There are two reasons why taking just one mindful breath is so effective at calming the body and the mind. The physiological reason is that breaths taken mindfully tend to be slow and deep, which stimulates the vagus nerve, activating the parasympathetic nervous system. It lowers stress, reduces heart rate and blood pressure, and calms you down. The psychological reason is that when you put your attention intensely on the breath, you are fully in the present for the duration of the breath. To feel regretful, you need to be in the past; to worry, you need to be in the future. Hence, when you are fully in the present, you are temporarily free from regret and worry. That’s like releasing a heavy burden for the duration of one breath, allowing the body and mind a precious opportunity for rest and recovery.

The ability to think calmly under fire is a hallmark of great leadership. The training and deployment of this skill involves paying attention, on purpose, in the present moment, non-judgmentally. The more you bring this quality of attention to your breath, the more you strengthen the parts of your brain involved with attention and executive control, principally the prefrontal cortex.

Also an interesting article that highlights the benefits of a meditation practice, Corporations’ newest productivity hack: Meditation.

The app was developed for the students you who attended my eq course

So why all the fuss over EQ?

Businesses are experiencing the benefits of improving emotional intelligence in the workplace. Research now points to emotional intelligence as the critical factor that sets star performers apart from the rest of the pack. It’s a powerful way to focus your energy in one direction with tremendous results. Emotional intelligence has a direct link to your earning potential.

Attention is the basis of all higher cognitive and emotional abilities. Thus the key to emotional intelligence training is ATTENTION. The idea is to create a quality of mind that is clear and calm at the same time. We use mindfulness meditation to build attention so students become more emotionally intelligent.

So what makes someone emotionally intelligent?

Emotional intelligence is not a technical term in psychology. It generally refers to a person’s ability to notice and interpret emotionality in themselves and others. A person capable of looking inside, recognising and labelling their responses to situations. And then acting in a way that is both constructive and respectful of the internal process, shows a strength in emotional intelligence.

Just 6 seconds of mindfulness everyday can over time deeply and effectively enhance your attention. Attention is the foundation to improving your EQ. The Just 6 APP was developed to encourage and develop the students mindfulness practice. I will eventually write the app for iOs and Android. For now it’s a web app that is still very much in development. Your support and feedback will be much appreciated.



Other Apps worth exploring

  1. Calm
  2. Headspace
  3. Oak Meditation app

If you are interested in supporting yourself or helping the teams you manage, the links below can help you learn more about EQ training.

  1. What is EQ?
  2. Emotional Intelligence Training Course
  3. Meditation and the Science
  4. 7 reasons that emotional intelligence is quickly becoming one of the top sought job skills
  5. The secret to a high salary Emotional intelligence
  6. How to bring mindfulness into your employee wellness program
  7. Google ’Search Inside Yourself’