This is a recording from our weekly Meditation & Mindfulness Sessions with our chairman Dr Ron Cacioppe.  Sign up here: www.integral.org.au/webinarsignup

James is an experienced coach and facilitator, with a particular interest in mindfulness-based approaches to building leaders' effectiveness and resilience. Since 2007, he has delivered over 300 mindfulness and well-being workshops in the private, public and community sectors. James has worked with organisations including the World Bank, Commonwealth Bank, Qantas, IBM, the Commonwealth Treasury, and the ABC, leading resilience programs to enhance staff well-being and performance. James has a PhD in behavioural psychology from the Institute of Positive Psychology & Education at the ACU. His PhD research explored the impacts of mindfulness-based approaches in reducing stress and building resilience in high stress workplaces. As well as research, James is a lecturer in leadership and management at the University of Sydney Business School. Prior to undertaking his PhD, James worked in health policy with the Commonwealth Treasury and the Department of Foreign Affairs and Trade.

Box breathing is a technique that can help you deal with highly stressful events and train your breath for better health and performance. All you need to do is picture a box with equal sides, where the inhale, holding of the breath and exhale are all 4 counts (about four seconds each).

Beginning to practice mindfulness also means starting to understand your mind.

This mindfulness technique can be done with your eyes open or closed.

In the beginner's mind there are many possibilities, in the expert's mind there are few - Shunryu Suzuki When we think we already know something about a subject, do we really pay attention to another viewpoint? Or are we so busy preparing our response that we don't even bother listening? This story is a good reminder that we should empty our cup so that we can be fully present.

The Mindful Awareness Exercise will assist in bring you into the present moment, clearing the mind and creating the space for reflection and creative thinking. It is a useful exercise to do throughout the day – an excellent break before activities, between meetings, when you are waiting for someone, or on the bus or train going to/from work.

A simple saying you can use to shift your mind, allowing you to drop the judgments, attitudes and opinions that your monkey mind automatically generates

The ability to be in the present  - to see what is happening without preconceived ideas or distractions - is a helpful skill in work and life.

The body scan allows you to bring your awareness into your body, observing any sensations and using your breath as an anchor to bring you back into the present.