ILO Mindfulness 2019-20

14 November 2019


You have now entered into the e-learning platform where you will be able to access all the resources for your Mindfulness practices and education. May this learning and practice be of great benefit to you and all those around you.


Session 1


“You can’t stop the waves, but you can learn to surf”

Jon Kabat-Zinn,
founder of MBSR.


Daily Practices for week 1:

  • 1 Mindfulness body scan for 25′ or 45′ daily, (versions Françaises 20′, 45‘).
  • 1 Mindful eating activity (breakfast, lunch, a snack, a tea/coffee or dinner)
  • Green dot pause
  • Weekly Reflection: Noticing the mode of autopilot


General introductions to Mindfulness practice:







Further resources:

  • Auto-pilot article .pdf
  • Auto-pilot article and the behavioural economy .pdf



Session II: Processes of Perception

Daily practices for week 2:

  • Daily Mindfulness with Breathing (20′, 45′) (versions françaises 15′, 25‘ ou 45‘)
  • Daily 3 Step-breathing (3′)
  • Green dot pause
  • Reflection: Seeing the difference between pre-conceptions & actual experience of daily activities.


“It is not that which you do not know which kills you,
it is that which you do know with certainty,
but which is not true.”

Mark Twain, Author and Humourist, 20th century.


  • The importance of mental attitude (5’):




  • Exploring pre-conceptions (2’):




  • Understanding optical illusion (2′):



Session III: Stress: Shadows & Light

Daily Practices for Week 3:

  • Mindful Walking (20′), (Fr 20′) + Mindfulness with Breathing (20′), (Fr 25′)
  • Breathing space (3′)
  • Self-critic special (8′)
  • Green dot pause
  • Reflection: noticing reactions patterns: fight, flight, or freeze?


Walking Practice

Walk and touch peace every moment.

Walk and touch happiness every moment. Each step brings a new freshness.

At each step, a new flower opens. Make a kiss to the ground with each step.

Bring to earth love and well-being. The earth will be safe when everyone will be safe inside oneself.

Thich Nhat Hanh, Mindfulness Teacher



Stress response and the body (3’):



Stress response in the brain (2’):




Session IV: Responding Vs Reacting

Daily Practices for Week 4:

  • Mindful Gentle Movement (20′), (Fr 30′) + Mindfulness with Breathing (20′), (Fr 25′)
  • Breathing space (3′)
  • Green dot pause
  • Reflection: How do we resist to daily stressors? Responding rather than reacting.



« Consider the occasions when your grief and anger caused you more suffering than the facts themselves. »

Marcus Aurelius



The scientific process of Mindfulness and stress response:




Session V: Thoughts, Choice & Freedom

Daily practices for week 5:

  • Mindfulness with thinking (20′, 45′), Fr: 15′, 41′
  • Breathing space for difficulties (5′)
  • Green dot pause
  • Reflection: “What thoughts do I feed, what thoughts do I let go of?”


“I have suffered a lot of catastrophes in my life, most of which never happened.”

Mark Twain


  • Stress and thinking patterns.




  • Krishnamurti: “Meditation enables the use of thinking in its proper place” (1h28’):



  • Article: “Thoughts and neuronal transformation”.pdf

Session VI: Experiencing emotions


Daily practices for week 6:

  • Mindfulness with emotions (20′, 45′), Fr: 20′, 45′.
  • Breathing space for difficulties (5′)
  • Green dot pause
  • Reflection: “What is my reaction/response to emotions?”


“Serenity is not freedom from the storm but peace within the storm.”

Ralph Waldo Emerson
  • Emotional intelligence introduction (3′):




  • Leading with emotional intelligence in the workplace (3′) :




Emotional intelligence academic article: What is Emotional Intelligence?.



Session VII: Daily Resourcefulness

Daily practices for week 7:

  • Choiceless Mindfulness (20′, 45′), (No french this week)
  • Breathing space for difficulties (3′)
  • Green dot pause
  • Reflection: “Am I feeling resourced or depleted in my activities?”


“Give me the serenity to accept the things that I cannot change,
the courage to change the things which I can,
and the wisdom to know the difference between the two.”
Reinhold Niebuhr



Investigating the different levels of resourcefulness in our activities (22′):