This document discusses how mindfulness can help people thrive in all areas of life. It defines thriving as feeling good about oneself and being skilled in certain domains. Mindfulness involves bringing awareness and qualities like compassion to situations. The document outlines eight mindfulness qualities like awareness, compassion, and focus that enable traits associated with thriving like resilience and social skills. It recommends practicing meditation daily and mindfulness on the go to develop these qualities. Specific mindfulness techniques are described that can be practiced through meditation or in daily life to cultivate the qualities needed to thrive.

1. Know Your Mind to Thrive
in All Domains of Life
MINDFULNESS
Shalini Bahl, Ph.D.
Social Entrepreneur, Educator, and
Mindfulness Consultant
Thriving in Life, Isenberg, UMass 2019

3. A Mindful Pause

4. THRIVE
1. Think of a person
who is thriving.
2. What are three
qualities he/she has
that are essential to
thriving?

5. DYADS
1. Turn to person next
to you.
2. Share the person you
thought of and three
qualities essential to
thriving.

6. ROADMAP
1. What does it mean to
thrive?
2. How can mindfulness help
us thrive?
A. ABC’s of Our Mind
B. Develop 8 mindfulness
qualities to thrive
3. How to develop 8
Mindfulness qualities
1. Mental training
2. Mindfulness on the go

7. WHAT DOES
IT MEAN TO
THRIVE
Common qualities essential to
thriving

8. THRIVE
*THE JOINT EXPERIENCE OF
DEVELOPMENT AND SUCCESS.
“feeling good about life and
yourself and being good at
something.”
*Brown et al 2017 in European Psychologist

9. PERSONAL ENABLERS
1. A Positive Perspective
Optimistic and self-efficacy
2. Proactive
Actively seek out opportunities
3. Motivated
Intrinsically energized
4. Learning
Stay current and continue
development
5. Resilience
Flexible and adaptive
6. Social Competencies
Form bonds and sustain relationships
7. Spirituality
Fining meaning and purpose

10. WWW.WEBSITE.COM
4 Pillars to Thrive*
Well-being:
physical and
mental health
Wonder
Wisdom
Giving
Arianna Huffington, Thrive

11. HOW CAN
MINDFULNESS
HELP US
THRIVE
Our mind and mindfulness

12. H O W D O E S
O U R M I N D
W O R K ?

13. ABC’S OF THE MIND
Anything can happen
anytime
Beliefs trigger reaction
in body, feelings, and
mind
You have choice to act on
default or be mindful.
A
B
C
Activating
Event
Beliefs
Choice
Act on Default Be Mindful
1. Pushing (Aversion)
2. Pulling (Grasping)
3. Running in circles
(Rushing and Doubting)
1. Awareness
2. Compassion
3. Curiosity
4. Energy
5. Joy
6. Inner Calm
7. Focus
8. Balance

14. MINDFULNESS
Mindfulness is bringing
awareness (inner and
outer) with the right
qualities of the mind to
see with clarity and take
skillful actions.

15. MINDFULNESS HELPS US THRIVE
1. Awareness
2. Compassion
3. Curiosity
4. Energy
5. Joy
6. Inner Calm
7. Focus
8. Balance
1. A Positive Perspective
Optimistic and self-efficacy
2. Proactive
Actively seek out opportunities
3. Motivated
Intrinsically energized
4. Learning
Stay current and continue development
5. Resilience
Flexible and adaptive
6. Social Competencies
Form bonds and sustain relationships
7. Spirituality
Fining meaning and purpose
Well-being:
physical and
mental health
Wonder
Wisdom
Giving

16. HOW TO
DEVELOP
MINDFULNESS
Meditation and Mindfulness
On The Go

17. MENTAL TRAINING:
MEDITATION
➤ Awareness of Breath
➤ Body Scan
➤ Open Awareness
➤ Mindful Walking
➤ Mindful Listening
➤ Mindful Journaling
➤ Loving Kindness
➤ Mindful Movement (Yoga, Tai
chi, swimming, zumba)
MAKE IT FUN!!!

18. MINDFULNESS ON THE GO
1. PERSONAL
A. Time in nature
B. Mindful eating
C. Try routine activity in a new way
2. INTERPERSONAL
A. Being fully present
B. Mindful listening
C. Be curious of others’ perspectives
3. ON CAMPUS
A. Mindful walking to and from
classrooms
B. Mindful use of technology
C. Mindfulness waiting in line
Awareness + Compassion + Curiosity

19. MEDITATION
AWARENESS OF BREATH
Developing 3 Qualities of The Mind:
1. Awareness
2. Curiosity
3. Compassion

20. WHAT DID YOU OBSERVE?
What did you learn about your mind-
Any challenges and what was helpful?
How can this help you to thrive?

21. DAILY MINDFULNESS
PRACTICE TO THRIVE
1. Meditate: To prepare mind and body to listen
2. Listen: What do you need to thrive
3. Intentions: What are your intentions for today
4. Actions: What actions are you going to take –
make a list and cross it off through the day
5. Gratitude: End of the day, note three things in your
gratitude journal to see all that is good in your life

22. NEXT STEPS
Take the mindfulness quiz
Do a daily mindfulness practice to thrive
Practice mindfulness on the go
Join a group in Downtown Mindfulness or Campus
Try online apps: Simple Habit, Insight Timer, Headspace, my
online program Know Your Mind

23. DIFFERENT WAYS TO CONNECT WITH ME
➤ Email me: shalini@KnowYourMind.training
➤ For latest news on topics related to emotional intelligence like us on
Facebook:
➤ https://www.facebook.com/DowntownMindfulness/
➤ To read my blog posts: http://knowyourmind.training/blog/
➤ To view other slide decks: http://www.slideshare.net/ShaliniBahl
➤ Connect with me on LinkedIn: https://www.linkedin.com/in/shalinibahl
➤ Find my 5-minute meditation series on Simple Habit for:
1. Women’s resilience
2. Women at Work: Lead With Confidence
3. Self-Awareness
4. Procrastination
➤ or email me to get a direct ink to the above meditations.