Top Executive Coaching Newsletter Directory

 


 

CEO Executive Coach Tony Mayo has shared a great deal of practical information with business people since re-launching his free e-mail newsletter in 2008. Here is a list of topics covered. Just click on any title to read more.

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The Power of Concentration – New York Times

 


 

The core of mindfulness is the ability to pay attention. …less about spirituality and more about concentration: the ability to quiet your mind, focus your attention on the present, and dismiss any distractions that come your way.

…[Of] those who had received the mindfulness training. Not only did they report fewer negative emotions at the end of the assignment, but their ability to concentrate improved significantly. They could stay on task longer and they switched between tasks less frequently. …They also remembered what they did better than the other participants in the study.

 

The Power of Concentration
By Maria Konnikova
in The New York Times
on December 15, 2012

 


 

See free, easy Meditation Instructions on this blog.

 


Meditation for Managers video


 

Making the Best of the Worst Part of Your Day

 


 

‘Mindful’ commuters say deep breaths, clear mind keep them calm under stress

Nancy Kaplan, chief operating officer at a management consulting firm in downtown D.C., said she pays attention to her breathing and relaxes when her jaw tightens or her fingers clench the steering wheel during her hour-plus commute. She said practicing mindfulness has expanded her driving field of vision beyond traffic to include trees, architecture and cloud formations.

— The Washington Post

 


 

See free, easy Meditation Instructions on this blog.

 


Meditation for Managers video


 

Another Good Reason to Meditate

 


Dr. Peter Suedfeld, a psychology professor at the University of British Columbia and an expert in human cognition. …told us that creativity is a “very mysterious thing” that “exists in pretty much everyone” — but that there are indeed ways to improve it. One method he has studied extensively is what he calls the Restricted Environmental Stimulation Technique (REST) — putting people into places with no light or outside stimuli.

“What I’ve found,” he said, “is that far from making people crazy, moderate deprivation lowers blood pressure, improves mood, and makes people more creative.”

From: “Outside the Box”: The Inside Story
By Martin Kihn, Fast Company, June 2005

Found in:

IDEAS IN THE NEWS
A biweekly publication of MeansBusiness
Vol. VI No. 8 — June 29, 2005 

 


 

See free, easy Meditation Instructions on this blog.

 


Meditation for Managers video


 

How to Increase Employee Cooperation and Collaboration

 


 

Would you like to more than triple the chances that your employees will volunteer to help a colleague or a customer? In just two months. For free.

Easy. Encourage your staff  to meditate for 20 minutes per day. That is the conclusion from a recent study.

The results were striking. Although only 16 percent of the nonmeditators gave up their seats — an admittedly disheartening fact — the proportion rose to 50 percent among those who had meditated. This increase is impressive not solely because it occurred after only eight weeks of meditation, but also because it did so within the context of a situation known to inhibit considerate behavior: witnessing others ignoring a person in distress — what psychologists call the bystander effect — reduces the odds that any single individual will help.

From Grey Matter: The Morality of Meditation
by David DeSteno, Ph. D. in The New York Times
describing research
by Paul Condon, Ph. D., Northeastern University
published in Psychological Science

 


 

See free, easy Meditation Instructions on this blog.

 


Meditation for Managers video


 

When work arises during meditation


Many of my clients have noticed that among the many thoughts intruding upon their meditation are some that appear to be genuinely useful ideas and plans. My suggestion is to treat these like any other ideas that arise and use the opportunity to direct your attention back to the chosen focus of your meditation practice, trusting that ideas are plentiful and over time you will be more prosperous operating with a clear mind day-to-day than by grasping at insights and making plans during the short periods you promised yourself to meditate.

And if your mind is dominated by the idea, feel free to pause to take a note or move into execution. Don’t be a victim of your meditation.

For more, here is an article by a successful artist on her experience with this challenge, Amanda Palmer in The Shambala Sun.

 


 

See free, easy Meditation Instructions on this blog.

 


Meditation for Managers video


 

Stress Accelerates Aging. Exercise & Meditation Help.

 


 


Dr. Elizabeth Blackburn

Professor Elizabeth Blackburn is the discoverer of telomeres, tiny units of DNA at the ends of chromosomes that protect and stabilize our genetic blueprints. Telomeres seem to act as a biological clock that limits the lifespan of cells–and of ourselves.

 


 

… psychological stress actually ages cells, which can be seen when you measure the wearing down of the tips of the chromosomes, those telomeres. … We looked at the measures for cardiovascular disease — bad lipid profiles, obesity, all that stuff. The women with those had low telomerase. … Researchers have found that the brain definitely sends nerves directly to organs of the immune system and not just to the heart and the lower gut.

 

A CONVERSATION WITH ELIZABETH H. BLACKBURN
Finding Clues to Aging in the Fraying Tips of Chromosomes
New York Times
July 3, 2007

 


… mindfulness meditation techniques appear to shift cognitive appraisals from threat to challenge, decrease ruminative thought, and reduce stress arousal. Mindfulness may also directly increase positive arousal states. … meditation may have salutary effects on telomere length by reducing cognitive stress and stress arousal and increasing positive states of mind and hormonal factors that may promote telomere maintenance.

Can meditation slow rate of cellular aging?
Cognitive stress, mindfulness, and telomeres.

Epel, Daubenmier, Moskowitz, Folkman, & Blackburn
University of California San Francisco
Department of Psychiatry August, 2009


 

 

The findings also suggest that exercise may prevent this damage. ,,, Among those who exercised, perceived stress was unrelated to telomere length.

Exercise May Prevent Impact of Stress on Telomeres, A Measure of Cell Health
UCSF News
April 4, 2011 

 


 

See free, easy Meditation Instructions on this blog.

 


Meditation for Managers video


 

Meditation Builds the Brain

 


 

InsulaBrain regions associated with attention, interoception and sensory processing were thicker in meditation participants than matched controls, including the prefrontal cortex and right anterior insula, areas shown to be involved in the integration of emotion and cognition.  Meditators may be able to use this self-awareness to more successfully navigate through potentially stressful encounters that arise throughout the day.

Between-group differences in prefrontal cortical thickness were most pronounced in older participants, suggesting that meditation might offset age-related cortical thinning. Finally, the thickness of two regions correlated with meditation experience. Connections between sensory cortices and emotion cortices play a crucial role in processing of emotionally salient material and adaptive decision making.

The main focus of Insight meditation is the cultivation of attention and a mental capacity termed ‘mindfulness’, which is a specific nonjudgemental awareness of present-moment stimuli without cognitive elaboration. This form of meditation does not utilize mantra or chanting. Participants were not monks, but rather typical Western meditation practitioners who … meditated an average of once a day for 40 minutes, while pursuing traditional careers in fields such as healthcare and law [some were meditation or yoga teachers].

 

Meditation experience is associated with increased cortical thickness
by Sara W. Lazar, Massachusetts General Hospital
Catherine E. Kerr, Harvard Medical School
Rachel H. Wasserman, Yale University and others.

 


 

See free, easy Meditation Instructions on this blog.

 


Meditation for Managers video


 

STUDY: Mindful Meditation Reduces Stress and Anxiety

fMRI brain imageMindfulness-Based Stress Reduction (MBSR) consists of multiple forms of mindfulness practice, including formal and informal meditation practice, as well as hatha yoga.

Although there is no explicit instruction in changing the nature of thinking, or emotional reactivity, MBSR has been shown to:

  • diminish the habitual tendency to emotionally react to and
    ruminate about transitory thoughts and physical sensations;
  • reduce stress, depression, and anxiety symptoms;
  • modify distorted patterns of self-view;
  • amplify immune functioning;
  • enhance behavioral self-regulation; and
  • improve volitional orienting of attention.

Recent functional neuroimaging studies of MBSR have provided evidence of reduced narrative and conceptual and increased experiential and sensory self-focus at post-MBSR and decreased conceptual–linguistic self-referential processing from pre- to post-MBSR.

The formal practice consists of:

  • breath-focused attention,
  • body scan-based attention to the transient nature of sensory experience, (more…)