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Welzen - Blog by Lena Franklin - 1y ago
Our Mindful Leadership series is created for any leader to utilize the Art of Presence in order to lead with success, confidence, and intention.

Whether you’re a CEO or lead a small group of people, mindfulness becomes your greatest tool for leading from your deepest values, which fosters success, abundance, and balanced living.

This series of meditations is specifically designed for leaders who seek to make a difference in the world through action. From a meditation to align first thing in the morning to building confidence to stress release, Welzen has you covered. After consistently utilizing these meditations, you’ll possess the skills to be a Mindful Leader full of groundedness and purpose ~ ready to take on the world! We hope you enjoy this powerful Leadership series.

Welzen Meditation App!
Download Welzen Meditation App!
So, what’s in this meditation series?
  • Self-Awareness: Leading with self-awareness excavates your greatest strengths and creates an opportunity to expand in your growth areas.
  • Morning Alignment: Coming home to balance first thing in the morning creates fertile ground for a successful day for you and your team.
  • Empathy: Studies show that empathic leaders connect on a humanizing level and are perceived as more competent in the leadership role.
  • Stress Release: Leadership comes with inevitable stress ~ enjoy this powerful meditation to shift from stress to serenity.
  • Confidence: Uncover your more competent, confident self through this confidence enhancing meditation.
  • Focus: Through mindfulness meditation, we can change our brain structure to grow the ability to direct and sustain our awareness.
  • Skillful Speech: Direct, compassionate speech is a key component to becoming a world-class leader.
  • Allowing: We can’t always control our external circumstances but we can meet the moment with the intention of allowing ~ this is a characteristic of a wise leader.
  • Breathing Space: Leadership involves multiple daily roles so that’s why pausing to breathe is an essential practice for successful leadership.
  • Powerful Thoughts: Our thoughts create our reality so dive into this meditation to align with powerful thoughts.

The post Leadership Meditation Series appeared first on Welzen: Mindfulness Meditation App.

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Happiness, pleasure, and satisfaction are very different things. What pleases us is not necessarily what makes us happy.

Pleasure or satisfaction comes when the specific expectations are met. For example, getting a promotion, buying a big house, getting the car of your dreams. However, after reaching all those goals, feeling the instant satisfaction that comes with the achievements, happiness may never show up.

I’ve heard people say, if I get this job I want, I’ll be so happy, but really what they’ll be is satisfied. After a few days, or, that feeling of joy will wash away, and other goals will need to reach for those butterflies to show up again.

What’s happiness all about?

Happiness is a for inner peace, self-acceptance, regardless of goals, achievements, money, it is more of a state of mind and heart.

So what needs to happen so that we can be happy?

The answer is nothing. Happiness comes from accepting and cherishing what we already have, what we already are. Feeling comfortable with what already is.

Welzen Meditation App!
Download Welzen Meditation App!
Why does Meditation Make me happier then?

Mindfulness meditation opens the path to happiness because as we sit in silence for those 10-20 minutes, we are not trying to change anything. We are not trying to become better, nor to change our thoughts. What’s happening is that we are just looking deep inside and friending who we are at that moment, looking at what we have in our lives and practicing gratitude, looking at other people and exercising compassion. That’s what happiness is built own, being ourselves, being okay with who we are and accepting others as they are, taking life one moment at a time and going with the flow.

Happiness can be exercised. I encourage you to start, practice, meditate, and you’ll see that happiness will quickly manifest in your life.

The post Happiness, Pleasure, and Satisfaction – a total confusion appeared first on Welzen: Mindfulness Meditation App.

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Welzen - Blog by Beatriz Ospina - 1y ago
Mindfulness Meditation is slowly rising in the school system due to its significant benefits, continuously revealed in several studies.
  1. Mindfulness build attention and the ability to focus
  2. There’s an increase in self-control
  3. It reduces stress, depression, ADHD symptoms and Hyperactive behavior.

Giving kids the tools to help them cope with negative thoughts and behaviors, develops self-confidence, focus, and fosters respect and appreciation towards themselves and others around them. This turns into higher balance in their emotions, greater awareness and self-purpose, and less bullying in schools.

Better Academic Performance
A study was done in the San Francisco Unified School District where 3,000 students participated, showed that those students that had a consistent mindfulness meditation practice saw an overall improvement in their academic scores and performance.

So if all these benefits are true, why are parents not fostering a meditation habit?

Every kid should be meditating.
In today’s world, kids are in constant stimulus with electronics and social media. The younger generation tends to live disconnected from the present and more attuned to what’s going on Youtube and any Social Media channel. Teaching the kids awareness is key to a healthy mental development, and this can be done through short but consistent meditation sessions.

Where to start
Start simple. Have your kids meditate for 3-5 minutes every other day, and then build up the habit. Then you can up the meditation time as you see fit.

Free guided meditations
The Welzen app is free to download, and it has a kids section where it offers short and fun guided meditation.

Welzen Meditation App!
Download Welzen Meditation App!

The post Kids, It’s time to Meditate! appeared first on Welzen: Mindfulness Meditation App.

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I believe self-care is an act that benefits your wellbeing, which is very personal. To me, an act of self-care means consciously taking time for “MYSELF” to do quite literally anything that makes a positive difference in my wellbeing.

At the beginning of my recovery from Anorexia Nervosa, I remember feeling completely disconnected, in both my mind and my body. Feeling this way made it extremely difficult for me to even think about what self-care meant; other than what medical professionals told me, I had no idea what would benefit my wellbeing.

I used to think self-care meant indulging in something expensive or something beauty related, which a lot of people tend to think alike. It was not until I started to practice mindfulness that I began to listen and hear myself. When focusing on my breath and how I felt during meditations, I began to realize that there was more to self-care than I had previously thought.

Looking more in-depth and continuing with my mindfulness practice, allowed me to see self-care as an act of bettering my whole wellbeing, an act that changes depending on what my mind and body needs, at that time, at that moment.
Welzen Meditation App!
Download Welzen Meditation App!
Somedays, self-care means getting outside and surrounding myself with nature, other days it is having a hot bubble bath or taking some time to paint. No matter what act of self-care I take part in, each starts with a breath, a moment to tune in and allow myself to feel connected, giving me the time to listen to what it is I need at that moment.

The stress or anxiety we feel is continuously changing. Therefore, it makes sense that the way we care for ourselves varies as well. There are days that we might need more, and some other where short a meditation practice is enough to bring us a sense of peace.

Looking more in-depth and continuing with my #mindfulness practice, allowed me to see #self-care as an act of bettering my whole #wellbeing, an act that changes depending on what my #mind and #body needs, at that time, at that moment.
Click To Tweet

The post How Mindfulness Has Helped Me With Self-care appeared first on Welzen: Mindfulness Meditation App.

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New year, new list, new people, new life. Isn’t that how it goes?

But do new year resolutions work?

I love the enthusiasm we all have when we cheer for the new year. There’s a wave of hope and freshness in receiving the new year. For several years in a row, I have made yearly resolutions list. I have set my objectives and gotten excited, but little have I accomplished in the past years. While reading several friends’ list on Facebook, I began wondering, does this exercise work? Several studies suggest that most people fall off their list and lose sight of their objectives by the second month!

So what’s the key to sticking to our list and accomplish our goals? There’s not a success recipe but here are some things I’ll be trying out this year.

1) Going beyond writing the goals, and turning them into questions.

This year instead of only thinking about my goals, I’ll turn them into questions and then solutions. So for example, instead just saying “I will be a better parent this year and spend more time with the girls”. I have asked myself “What type of activities I can do with my girls that will be enjoyable and create a stronger bond. This change in narrative creates feasible solutions to fulfill our goals.

2) Changing my habits by finding a replacement

This year I’ll cut down on my TV time and instead set a goal to read two books a month. Replacing the habit I want to change to a new one, will make it easier and lead to fewer temptations.

3) Be more specific with my resolutions

Instead of saying I want to get in shape and exercise more, I have set a particular goal to workout three times a week for 45 minutes each time.

4) Not adding too many things to my list

Having too many goals and resolutions only make it harder to stay on track and achieve them without feeling overwhelmed or a failure. This year I have set 3 strong resolutions, as suppose to past years where I had about 10-15.

Welzen Meditation App!
Download Welzen Meditation App!
5) Planning, tracking and staying strong

Is easy to fall off the list if there’s not a clear path. This month I have scheduled all my workouts, picked the books I will read and have set list of activities we can do as a family that will allow me to spend more quality time with my daughters. Secondly, I plan to stay strong for 30 days, after it will be easier to stay with the practice of reading, working out, and creating time for the girls.

I have also created a list of possible obstacles, things I will tell myself when I am tired, or busy, so I make sure I do not fall short with my goals. Hopefully, these tips will help all of us stick to our goals! I wish you the best in 2018 and Happy New Year!

The post New Year, New Resolutions – 5 Tips to stay on Track appeared first on Welzen: Mindfulness Meditation App.

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The moment our eyelids flutter open in the morning is the moment cortisol (the body’s primary stress hormone) begins flooding through our body. Our chest becomes tight, breath is shallow and we tremble for a moment before rolling over to check our email inbox — oh, and the morning’s Instagram feed, too.

The mental, physical and psychological constrictions of our hyper-connected, tech-savvy world have resulted in elevated levels of stress, anxiety, and depression. According to the American Psychological Association, most Americans experience moderate to high-stress levels and 44% of Americans report elevated stress levels over the past five years.

As a mindfulness-based psychotherapist, I see highly stressed leaders in my office every day. After working with dozens of CEOs, I’ve witnessed two main trends in leadership:

  1. Leaders are experiencing the increased awareness that productivity demands, work hours and expectations of 24/7 connectedness are not sustainable for living a happy, healthy life.
  2. Leaders of corporations and organizations are seeking ways to infuse wellness into their own lives in order to survive daily work and life demands…and after implementing wellness practices into their own lives, these awakened leaders are motivated to share what they’ve learned with their employees.

I’ve had the tremendous honor of working with leaders who identified feeling perpetually stressed, or perhaps they experienced insomnia…or other significant emotional or physical symptoms. Our bodies possess the wisdom and will tell us when enough is enough. Our Western society glorifies the ‘grind’ of being underslept and overworked. This illusion of success has devastating consequences such as severe mental illness and disease — both resulting from untreated stress and inflammation in the body.

Welzen Meditation App!
Download Welzen Meditation App!
What’s the answer? Mindfulness.

Mindfulness is about walking through the world with presence. Mindfulness is being in the present moment experience, intentionally and without judgment.

How can mindfulness help redefine success and leadership?

Leaders that implement mindfulness in their lives by cultivating a daily meditation practice have greater levels of empathy, problem-solving skills and access to inner resources such as emotional regulation in the face of challenge. There’s a quality of focus and intention that radiates from a leader who is aligned with their mindfulness practice. Additionally, mindfulness is a powerful modality to reduce stress, increase inner peace and prevent burnout.

Power is no longer about embodying a hard-nosed, aggressive demeanor, but rather, power is found in the quality of our presence. When hold the intention of living in the space of heart-center mindfulness, that energy will naturally flow into our leadership work.

Companies like Google, General Mills, and Goldman Sachs offer mindfulness courses to their employees. These mindfulness offerings meet the human needs of the individuals that work together to create these companies. Studies show that people who are heard, valued and cared for by their employers have higher job satisfaction and produce better work. Infusing wellness into company culture comes from the top-down and should be offered with clarity of intention and compassion.

Cultivating a mindfulness meditation practice isn’t a small undertaking. Our busy minds will do everything but sit in stillness and silence. However, with a dedication to meditation, the benefits will ripple into every domain of your life. Mindful leaders have redefined the meaning of success. Letting go of our cultural addiction to productivity is key. Remember, the slowing makes the going much more meaningful and fruitful. Begin with 10 minutes every morning before your feet hit the flooring the am (and before you get on email!), sitting up in bed and breathing deeply and slowly into the belly. Follow the breath and your body sensations, having gratitude for another beautiful day before you. This day is full of boundless potential.

It’ll be the most productive 10 minutes you’ll have all day.

The post Redefining Success Through Mindful Leadership appeared first on Welzen: Mindfulness Meditation App.

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During this time of year, we can oh-so-easily get swept up in the frenetic pace of life ~ scurrying around buying gifts, decking the halls with lights and preparing holiday meals.

The commercialization of Christmas and the holiday season has resulted in inevitable stress and anxiety about purchasing the ‘perfect’ gifts rather than staying connected to the true light of the season. So how do we prepare for a merry, mindful holiday full of boundless meaning and minimal stress? Mindfulness offers us a portal through which we can reclaim the holiday season as a time to journey back home to what matters most ~ peace, light, and loving kindness. As a mindfulness-based psychotherapist, I often work with clients to ground themselves during this time of year, finding their essence of equanimity within.

In Light and Darkness

The holiday season can also bring up feelings of sadness around the absence of precious beings who have died or a reminder that one’s life has fallen short of what they had envisioned. At the root of mindfulness philosophy is that in order to eliminate our human suffering, we must have the courage to turn toward whatever feelings and thoughts arise. The season’s light cannot exist without the darkness. When we’re present, I mean truly present, we begin to expand our capacity to be with the ever-shifting flow of life. During this time of year when we see idealized commercials of joyful families, trees overflowing with gifts underneath and beaming children, feelings of grief, sadness or deep contemplation can come like a title wave. Allow the feelings to wash over your body. This compassionate willingness to feel life as it becomes our liberation from suffering. Courageously honoring our imperfect humanness becomes the greatest gift we can give to ourselves this season.

Welzen Meditation App!
Download Welzen Meditation App!
Connectedness

Remembering our true nature is the practice of a lifetime. As humans, with sophisticated defense mechanisms, illusory thought patterns, and strong biases, it’s quite easy for us to be perpetually forgetful of who we truly are. Remember, we are all beings seeking love, meaning, and connection. The holiday season proves to be a challenging time for our connection with self and others. For example, this core reality immediately escapes us when we’re triggered by our mother-in-law who perhaps said something offensive at the dinner table. Cultivating connectedness is a moment-to-moment practice. I encourage my clients and students to use the experience of seeing lights (on a Christmas tree, candles, other decors, etc.) as a reminder to breath mindfully into the belly and align with the energy of love for all beings. Not only does this sacred pause hijack the automatic stress response that’s heightened this time of year but it also fosters an expansive sense of connectedness with the world.

Mini Meditations

The wisdom of wellness exists within you. The more effectively we can begin to manage our own energy and emotions, the more we can enjoy the holiday season and the less exhausted we’ll become. We’re so busy attending to what other people need and want during the holidays that we forget to check-in with ourselves. Make mini meditations a non-negotiable during the holidays. For example, when your eyes flutter open in the morning, sit up in bed and begin mindfulness breathing ~ paying attention to each in-breath and out-breath. In this moment, repeat a mantra (internal affirmation) such as “I am peace” or “I choose love”. You can even practice this throughout the day when you’re taking a bathroom break or while at work. Remember, you can only serve those who sit before you (your family, friends, children, and clients) at the depth you’ve met yourself. Refill your cup before you attempt to fill others’.

Honoring our own human journey of both light and darkness with committed presence becomes the gift of a lifetime ~ one that you’ll continue to receive far after the ornaments have been packed away and family has left. Whatever we shine our awareness on grows so when we align with the intention of presence, lovingkindness, and compassion, the constriction of holiday stress melts away like the snow on a sunny day. In these moments, we awaken to the celebration of life’s miraculous gifts. This could be one breath, a sip of coffee or the smile of a loved one. When we nurture the power of our own presence, the light of this season radiates through our heart space ~ touching all.

The post Preparing for a Merry, Mindful Holiday appeared first on Welzen: Mindfulness Meditation App.

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