Training Industry Magazine - Fall 2016 - 22


be; sounds may be annoying, or you may
have an itch. Just let it be. Watch it all, as if
it were a movie.

PRACTICE
MINDFULNESS
MEDITATION IN
DAILY LIFE.
Concentration: the ability to choose what to

focus on, even in the face of distraction,
leading to peaceful feelings and
enabling optimal effort. Concentration is
a prerequisite for mindfulness. It is what
allows you to focus and relax in the face
of distractions.
You choose what you will think about or
notice. As distractions come, you note
them but then bring your attention back
to your chosen object. That object might
be your breath, a feeling, a sound or
image, or your current activity.
Learning to concentrate is like exercising
a muscle. Your mind becomes increasingly
able to concentrate, and you become
increasingly relaxed. Concentration results
in a calm, quiet state of mind and the
ability to choose.

Mindfulness: seeing things objectively as

they occur, leading to the ability to
accept, listen and be responsive rather
than reactive. Mindfulness is purposefully
paying attention to everything -
thoughts, feelings and physical sensations

- from moment to moment. Being mindful
means maintaining an open mind while
observing each moment. That observation
does not get in the way of flow; it enables
flow. Mindfulness helps to maintain the
dynamic balance needed to navigate the
complexities of any activity.

MINDFULNESS MEDITATION
Mindfulness meditation is a method for
cultivating mindfulness and concentration.
You can practice it formally and informally
anytime during the day. (See "Mindfulness
Meditation Practice" sidebar on page 21.)

Formal Practice
The basic technique for formal
mindfulness meditation is simple. When
you have enough concentration to be
relatively calm and quiet, replace the
concentration on your breath with
awareness of each thought, feeling or
sensation that you experience.
Maintain open awareness of everything
that comes, seeing it all as existing for
a moment and passing away. Accept
everything, whether it is pleasant,
unpleasant or neutral: Just notice it and
let it be. If you become lost, return to the
breath and begin again.
Your formal practice should take place in
a quiet room where you are unlikely to be
interrupted or distracted. Set a duration
(use a timer for best results). Sit on a chair
or a cushion. Your eyes may be open or
closed. You might start with five minutes
and gradually increase the time to 20 or 30
minutes or more.
Try to practice every day. If you miss a day,
just start again and continue as best as you

MINDFULNESS IN ACTION
Make everything you do a meditation.
Happily waiting
Why waste time on impatience? Meditate while waiting.
Phone call consciousness
Notice the compulsion to answer the phone immediately.
Consider the phone ring a mindfulness signal. Let it ring
three times while you sense your body and breath;
then answer it, or let it go to voicemail. Do the same with
texts and emails.

| 22

Standing or walking
Maintain awareness of the sensations of your body and
the tendency to become lost in thought or distracted
by everything that steals your attention. Bring your
attention back to your body and walking.
Mindful meetings
When you arrive at a meeting, take a few seconds to
settle in and sense your body, mood, and intention.
Focus on the content of the meeting. Notice the urge to
space out or read your email. Stay focused.

can. Make the process a gift to yourself
rather than a chore.

Informal Practice
Practice mindfulness meditation in daily
life. Wherever you are, whatever you are
doing, notice whether you are present
and mindfully aware or distracted, lost
in thought, reactive, or asleep to what is
going on.
For example, if you are teaching, every
once in a while, get in touch with the
sensations of your body and your breath,
and take a brief moment to be present.
(See "Mindfulness in Action" sidebar.)

INTEGRATING MINDFULNESS INTO YOUR TRAINING
Mindfulness is a powerful adjunct to any
training activity. As a trainer, you want
the participants in your courses to be
attentive, engaged and ready to learn. You
can begin your class or course with a brief
exercise in mindful awareness.
Introduce the exercise by telling the
participants that it will help them learn
more effectively and easily. Ask them to
sit comfortably erect for fifteen seconds,
sense their body and breath, notice
their thoughts, and then engage in the
learning process.
Tell them that every so often (once every
30 minutes or hour), you will remind them
to come back to check their posture, sense
their body and breath, and return to the
activity at hand. It's like taking a minibreak. Thirty seconds or less will do.
Simply reading and thinking about
mindfulness is a first step, but it's like
thinking about exercising or dieting:
It has no real effect. To achieve the
full benefits of mindfulness, turn your
thinking into action.
Relax, concentrate and be mindfully aware.
George Pitagorsky is a speaker, teacher of
mindfulness meditation, consultant, author
and currently CIO at the NYC DOE. He is
the author of "The Zen Approach to Project
Management," "Managing Conflict in Projects,"
and "Project Management Foundation."
Email George.



Table of Contents for the Digital Edition of Training Industry Magazine - Fall 2016

Perspectives
Table of Contents
The Outcome of Engagement
Learning Outcomes: We Are Products of our Environment
Step Back and Disengage to Learn
Have Your Millennials Checked Out?
Performance versus Training: It Isn't Always a Training Issue
Mindfulness: A Critical Success Factor
Creating the Ideal Learning Environment
Passion in the Classroom: Can You Be a Sand Salesman?
The Leader as the Facilitator: How to Effectively Lead Knowledge Workers
Interaction Psychology: Why Characters, Clicks, Points and Badges Don't Translate
Learning Effectiveness by Design
Four Ways to Increase Learner Engagement
Open Badges: Reimagining the credential space
Bridging the Disconnect with Learners From Other Cultures
From Where I Sit
L&D’s Role in Moving the Needle on Employee Engagement
Deploying an After-Training Program
9 Ways to Get Business Leaders to Buy-in to Your Learning Efforts
Engaging Content Delivery for Coding Training
Company News
What's Online
Training Talk
Training Industry Magazine - Fall 2016 - Intro
Training Industry Magazine - Fall 2016 - Cover1
Training Industry Magazine - Fall 2016 - Cover2
Training Industry Magazine - Fall 2016 - Perspectives
Training Industry Magazine - Fall 2016 - Table of Contents
Training Industry Magazine - Fall 2016 - 5
Training Industry Magazine - Fall 2016 - 6
Training Industry Magazine - Fall 2016 - 7
Training Industry Magazine - Fall 2016 - 8
Training Industry Magazine - Fall 2016 - The Outcome of Engagement
Training Industry Magazine - Fall 2016 - 10
Training Industry Magazine - Fall 2016 - Learning Outcomes: We Are Products of our Environment
Training Industry Magazine - Fall 2016 - 12
Training Industry Magazine - Fall 2016 - Step Back and Disengage to Learn
Training Industry Magazine - Fall 2016 - 14
Training Industry Magazine - Fall 2016 - Have Your Millennials Checked Out?
Training Industry Magazine - Fall 2016 - Performance versus Training: It Isn't Always a Training Issue
Training Industry Magazine - Fall 2016 - 17
Training Industry Magazine - Fall 2016 - 18
Training Industry Magazine - Fall 2016 - 19
Training Industry Magazine - Fall 2016 - Mindfulness: A Critical Success Factor
Training Industry Magazine - Fall 2016 - 21
Training Industry Magazine - Fall 2016 - 22
Training Industry Magazine - Fall 2016 - 23
Training Industry Magazine - Fall 2016 - Creating the Ideal Learning Environment
Training Industry Magazine - Fall 2016 - 25
Training Industry Magazine - Fall 2016 - 26
Training Industry Magazine - Fall 2016 - 27
Training Industry Magazine - Fall 2016 - Passion in the Classroom: Can You Be a Sand Salesman?
Training Industry Magazine - Fall 2016 - 29
Training Industry Magazine - Fall 2016 - 30
Training Industry Magazine - Fall 2016 - 31
Training Industry Magazine - Fall 2016 - 32
Training Industry Magazine - Fall 2016 - The Leader as the Facilitator: How to Effectively Lead Knowledge Workers
Training Industry Magazine - Fall 2016 - 34
Training Industry Magazine - Fall 2016 - 35
Training Industry Magazine - Fall 2016 - Interaction Psychology: Why Characters, Clicks, Points and Badges Don't Translate
Training Industry Magazine - Fall 2016 - 37
Training Industry Magazine - Fall 2016 - 38
Training Industry Magazine - Fall 2016 - 39
Training Industry Magazine - Fall 2016 - Learning Effectiveness by Design
Training Industry Magazine - Fall 2016 - 41
Training Industry Magazine - Fall 2016 - 42
Training Industry Magazine - Fall 2016 - 43
Training Industry Magazine - Fall 2016 - Four Ways to Increase Learner Engagement
Training Industry Magazine - Fall 2016 - 45
Training Industry Magazine - Fall 2016 - 46
Training Industry Magazine - Fall 2016 - 47
Training Industry Magazine - Fall 2016 - Open Badges: Reimagining the credential space
Training Industry Magazine - Fall 2016 - 49
Training Industry Magazine - Fall 2016 - Bridging the Disconnect with Learners From Other Cultures
Training Industry Magazine - Fall 2016 - 51
Training Industry Magazine - Fall 2016 - From Where I Sit
Training Industry Magazine - Fall 2016 - 53
Training Industry Magazine - Fall 2016 - 54
Training Industry Magazine - Fall 2016 - L&D’s Role in Moving the Needle on Employee Engagement
Training Industry Magazine - Fall 2016 - 56
Training Industry Magazine - Fall 2016 - Deploying an After-Training Program
Training Industry Magazine - Fall 2016 - 9 Ways to Get Business Leaders to Buy-in to Your Learning Efforts
Training Industry Magazine - Fall 2016 - 59
Training Industry Magazine - Fall 2016 - Engaging Content Delivery for Coding Training
Training Industry Magazine - Fall 2016 - Company News
Training Industry Magazine - Fall 2016 - What's Online
Training Industry Magazine - Fall 2016 - Cover3
Training Industry Magazine - Fall 2016 - Cover4
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