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


Is this the right audience?



In 1966 Roshi Philip Kapleau, author of the landmark book The Three Pillars of Zen, was invited to give a talk at MIT by Nobel Laureate Salvador Luria.

Only six people came.

He gave his talk on Zen meditation anyway.

One of the six became Jon Kabat-Zinn, Ph.D., who had his first encounter with meditation that night. Kabat-Zinn is a pioneer in the scientific study of mindfulness and is responsible for teaching meditation to many thousands of people.

What is the right audience? The Zen answer is, the audience you have.



See free, easy Meditation Instructions on this blog.


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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


A conversation with executive coaching client Ron Dimon. Part 4


Click here for Tony Mayo's podcastThis latest podcast is part four of a funny and useful conversation between top executive coach Tony Mayo and his longtime client Ron Dimon. Ron is an expert on the use of information by executives of large organizations. Listen as two experienced business people play with useful ideas in this episode including;

  • Low stress mindset for high performance on a variety of unstructured and unpredictable tasks
  • Meditation & centering for executives
  • Transforming overwhelm into flow
  • Procrastination
  • Creating vs. fixing
    • “Something’s wrong, & it’s me!”

Just click here to listen now or subscribe on your device using Apple’s Tunes, Android, and other podcatchers to have this and all new episodes placed on your device as they become available.



See free, easy Meditation Instructions on this blog.


Meditation for Managers video


Embrace All of Your Selves


Jonathan FoustIt Comes Down to This


When you are visited by your personal demons – your fears, anxieties, doubts and wounds – can you sit down and have tea with them?

Can you turn your attention toward the demons and explore what you can learn about yourself?

For many reasons, we often can’t. But the intention to investigate that which is between you and feeling free can sometimes result in new possibilities where none previously existed.



The acronym RAIN can be helpful.


R = Recognize or Realize what is happening


A = Accept or Allow your experience to be what it is


I = Investigate or be Intimate with what is here


N = When we can do the above, you may begin to experience a degree of

Non-attachment, Non-judging and Natural awareness



As I mentioned, sometimes we can’t shift unpleasant sensations, emotions or mental conditions easily or quickly.  Over time, with patience, consistency and presence, we begin to feel more confidence that we can be with whatever arises.

Jonathan Foust



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.


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
April 4, 2011 



See free, easy Meditation Instructions on this blog.


Meditation for Managers video


Now Thyself

Mel Brooks

What we should do is not future ourselves so much. We should now ourselves more.

Now thyself is more important than Know thyself.

Reason is what tells us to ignore the present and live in the future. So all we do is make plans. We think that somewhere there are going to be greener pastures. It’s crazy. Heaven is nothing but a grand, monumental instance of the future. Listen, now is good. Now is wonderful.

Mel Brooks

Most men pursue pleasure with such breathless haste that they hurry past it.

Søren Kierkegaard

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…)

Meditation for empathy and insight

Rick Hanson, Ph.D.…integrating thinking and feeling is a desirable mental state, but many people have a hard time reasoning clearly when they’re upset, or bringing emotion into conceptual activities like planning.

Researchers have recently found that the anterior cingulate cortex (ACC) is very involved with weaving thought and feeling together. They’ve also shown that the conscious control of attention is centered in the ACC, which is measurably strengthened by activities that train attention such as meditation. In another example, studies have shown that tuning into the emotional states of others–a central component of empathy–depends on the activity of the insula. The insula also handles interoception, the sensing of the internal state of the body, so mental activities such as sensory awareness activate and eventually thicken the insula, and thereby increase empathy.

In effect, investigators have found that a method used for one purpose (meditation, or sensory awareness) can stimulate and strengthen brain regions that are also involved with another purpose (integrating thinking and feeling, or empathy).

Rick Hanson, Ph.D. is a clinical psychologist, author, and teacher with
a great interest in the intersection of psychology, neurology, and Buddhism.

He has written and taught extensively about the essential inner skills of personal well-being,psychological growth, and contemplative practice–as well as about relationships,family life, and raising children. A summa cum laude graduate of UCLA,Rick did management consulting before earning his Ph.D.

See free, easy Meditation Instructions on this blog.

Meditation for Managers video