The document outlines 8 common barriers to practicing mindfulness: thinking "I can't do it", being distracted by inspirational ideas, feeling sleepy, experiencing physical pain, not wanting to practice, feeling anxiety, obsessing over thoughts, and distractions. For each barrier, it provides 3 options to help overcome that barrier, such as waking up earlier to practice, keeping your eyes open during practice, and acknowledging thoughts without judgment. The overall message is that mindfulness can provide an unvarnished view of reality and help with leadership, but regularly practicing mindfulness can help navigate obstacles created by our own thoughts.

1. PortableMuse.com
8 Barriers
To Realizing Mindfulness
Overcoming 21st Century Hurdles In Leadership And Innovation

2. Mindfulness can open our minds to seeing an
unvarnished view of current reality, possibly for the first
time. But first we must move past a series of barriers
constructed primarily by our own thoughts.
The path to leadership engaging with current reality
begins with seeing and then navigating the sometimes
treacherous outskirts around these barriers.
The commitment we make to take this journey is one we
make to ourselves, not to anyone else.
INTRODUCTION.
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3. #01 I Can’t Do It.
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I Can’t Do It.

4. The External
World Has
You Cornered
#01 OPTIONS
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> 1. Wake Earlier
15 minutes early and practice 10
minutes each day.
2. Turn Off TV, Cell + Internet
Unplugging from distractions will free
up a huge amount of extra time.
3. Join Mindfulness Group
Belonging to a group obligates you
to practice.
I Can’t Do It

5. #02 Inspiration
Inspiration
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6. Your Head
Is Full Of
Great Ideas
#02 OPTIONS > 1. Acknowledge Thinking
When a thought tugs on your mind
acknowledge it by saying “thinking.”
2. A Great Idea Returns
No need to jump up to write it down, the
idea will return another time.
3. When It Won’t Leave
Keep a pad + pen next to you for that one
in a million ideas you must write down.
Inspiration
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*Thoughts will come and go constantly,
it’s your minds way of distracting you from being mindful.

7. #03 Sleepiness
Sleepiness
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8. Meditation
+ Relaxation
Puts You To
Sleep
#03 OPTIONS > 1. Eyes Open
Keeping your eyes slightly open while you
practice mindfulness is helpful.
2. Posture
Sitting with a straight back on the floor or in
a chair will help you from being sleepy.
3. Time of Day
Avoid mindfulness practice near to bedtime
and avoid practice soon after eating.
Sleepiness
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*Make your practice time a no-interruption time, no phones, no knocks on the door.
Also avoid practice after drinking alcohol, caffeine or getting high.

9. #04 Physical Pain
Physical Pain
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10. Joints Ache
+ Your
Muscles Are
Sore
#04 OPTIONS
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> 1. Add Extra Cushions
Use extra cushions on the floor or a back-
cushion on your chair.
2. Adjust Sitting Style
Avoid full lotus position if painful, try sitting
in a straight-back chair.
3. Daily Stretching
Often sitting pain is from tight muscles, try
doing daily 5 minute stretching exercises.
Physical Pain
Being in pain and twisted until you’re uncomfortable is not conducive to learning
mindfulness. In the beginning being comfortable and sitting with a straight back is the goal.

11. SIT COMFORTABLY
Break - 3 Minutes
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Gaze Easily With Your Eyes Half Closed At A Blank
Wall. Breathe Normally And Focus On Each In Breath
And Each Out Breath.
Watch Your Breath Without Judgement Of Good Or
Bad Right Or Wrong. If You Notice Yourself Thinking
Gently Bring Your Focus Back To The Breath.

12. #05 Don’t Want Too
Don’t Want
Too
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13. At Times Our
Mind Acts As
If It’s Two
Years Old
#05 OPTIONS
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> 1. Use The Resistance
Focus on the Don’t Want Too as you
practice. Breathe resistance in then out.
2. Do Progressive Relaxation
Sometimes the “Don’t Want Too” is
masking stress, relax before practice.
3. Write It Down
Decluttering your mind with journal writing
prior to practice can clear resistance.
Don’t Want Too
Our mind (ego) is no fan of change and needs more than
a little coaxing before you’ll get around it’s barriers.

14. #06 Anxiety
Anxiety
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15. Feelings Of
Dread,
Uncertainty +
Escape
#06 OPTIONS
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> 1. Give Emotions Room
Let your emotions express themselves
without adding judgement.
2. Use The Anxiety
Tap into the anxiety with each breath.
Breathe anxiety in and exhale it out.
3. Look At The Anxiety Before Practice
Take a walk and ask yourself what’s the
anxiety all about? Dig deep.
Anxiety
You most certainly can observe anxiety while you practice, but you’ll go deeper
if you come to practice without extra emotions banging inside your mind and body.

16. #07 Obsessing
obsessing
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17. The Same
Thoughts Over
And Over,
And Over
#07 OPTIONS
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> 1. Erase It Before Starting
Give yourself room to deal with pressing
issues before you start the day's practice.
2. Watch Without Attachment
See the obsessing as a chance to practice
non-attachment, be gentle with yourself.
3. If All Else Fails
If your thinking is causing fear or anxiety by
all means get up and call someone.
Obsessing
Racing thoughts are more noticeable in mindfulness practice. But thoughts out of control
are another thing. Mindfulness is not subjecting yourself to high levels of emotional pain.

18. #08 Distractions
distractions
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19. Ringing
Clanging
Banging
Yelling - Noise
#08 OPTIONS > 1. A Great Opportunity
Distractions are a wonderful opportunity to
gently refocus on your breath.
2. Inside Or Outside
Ask yourself. Are distractions created
outside my mind or inside my mind?
3. What Am I Attaching To
How are you experiencing distractions?
Are you feeling, hearing or thinking them?
Distractions
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Distractions can show us the essence of mindfulness.
Distractions balance on the tip of Why. Why am I distracted?

20. PortableMuse.com
Incorporating a regular practice
of mindfulness into any team or
leadership building process is
key to long term success,
growth and innovation in the
21st century.
Remember
Wherever You Go
There You Are