Script: How to enhance your performance with mindfulness
[slide 1]
Welcome to this microlearn on how to enhance your performance with mindfulness. Press Start to begin or User guide to learn more about how to navigate this module.[slide 2]
Watch the video, then continue.[slide 3]
In this 10-minute experience, you can expect to learn how to recognise the key components of mindfulness, along with its benefits and how it works. You'll also practise a core mindfulness technique designed to fit into a busy lifestyle. By the end, you'll have both the knowledge and tools to begin using mindfulness as a performance enhancement strategy. So let's get started.
Mindfulness is the practice of purposeful, non-judgmental awareness of the present moment. It involves paying attention to what's happening right now, your thoughts, feelings, bodily sensations and surrounding environment, without trying to change, fix or judge the experience.
Think of mindfulness as training your attention like you would train a muscle. Just as physical exercise strengthens your body, mindfulness strengthens your ability to focus, remain calm under pressure, and respond, rather than react, to challenging situations. Before diving deeper, let's clear up common misconceptions. Consider the following statements and select them to reveal the facts.
[slide 4]
Imagine you're in a tense team meeting during which someone criticises your work. You feel yourself becoming quite upset as you begin to think...[slide 5]
Consider the following four mindful responses, and match the four elements of mindfulness on the right to each of them.[slide 6]
Well done. Now move to the next slide for some more tips on mindful responses.[slide 7a]
Putting all four components together, what would be the most mindful response to those in the meeting after taking a moment to reflect on the situation?[slide 7b]
That's correct. This response demonstrates all four elements of mindfulness. It shows an awareness of the situation, a non-judgmental acknowledgement of concerns, an acceptance of the feedback, and a redirected attention towards constructive problem solving. This example shows how mindfulness can achieve a number of benefits at work. It can move an issue forward constructively while protecting your own health and wellbeing by not going down a path of negative thoughts and feelings.[slide 7c]
The correct response is the one highlighted in green. This response demonstrates all four elements of mindfulness. It shows an awareness of the situation, a non-judgmental acknowledgement of concerns, an acceptance of the feedback, and a redirected attention towards constructive problem solving. This example shows how mindfulness can achieve a number of benefits at work. It can move an issue forward constructively while protecting your own health and well-being by not going down a path of negative thoughts and feelings.[slide 8]
Neuroscience research shows that a mindfulness practice literally reshapes your brain. Select the following markers to uncover how a key benefit links to an area of the brain, then continue.[slide 9a]
The vagus nerve is the longest cranial nerve, connecting your brain to major organs including your heart, lungs, and digestive system. It’s the primary pathway of your parasympathetic nervous system – your body’s “rest and digest” response.
Specific mindfulness practices – particularly slow, controlled breathing with extended exhales – stimulate vagal tone. Athletes and high performers often have a naturally high vagal tone, meaning their vagus nerve responds quickly and effectively.
[slide 9b]
Select the items to consider some of the key changes and benefits when the vagus nerve is well-toned.[slide 10a]
Now test your knowledge with two quick questions.[slide 10b]
That's correct. The primary goal of mindfulness is to develop purposeful, non-judgmental awareness of the present moment.[slide 10c]
Not quite. The primary goal of mindfulness is to develop purposeful, non-judgmental awareness of the present moment.[slide 11a]
Which breathing pattern best activates the vagus nerve?[slide 11b]
That's correct. The breathing pattern that best activates the vagus nerve is longer exhales than inhales.[slide 11c]
Not quite. The breathing pattern that best activates the vagus nerve is longer exhales than inhales.[slide 12]
Don't underestimate the power of small, consistent practices when it comes to mindfulness, as these can lead to significant long-term improvements. That's because mindfulness helps create an upward spiral effect. Better mood leads to better performance, which in turn leads to better outcomes, reinforcing positive mood. This compound effect is what makes mindfulness so transformative.
Now let's put some of this into practice, as I guide you through an introductory core technique in mindful breathing.
[slide 13a]
The following exercise takes 90 seconds and can be used immediately in any high-pressure situation.
We’ll use a specific breathing pattern designed to activate your vagus nerve and shift your nervous system into a calm, focused state.
As a daily habit, consider starting with just 2 to 3 conscious breaths during small breaks throughout your day, and gradually building from there.
[slide 13b]
To get set up, find a comfortable seated position with your feet flat on the floor and your spine naturally upright. Rest your hands comfortably on your lap or desk. You can keep your eyes open with a soft downward gaze, or close them if that feels more comfortable.
Once ready you can then:
1. Inhale slowly through your nose for 4 counts - Feel your belly expand gently
2. Hold the breath softly for 2 counts - No strain, just a gentle pause
3. Exhale slowly through your mouth for 6 counts - This longer exhale is key to vagal activation
4. Notice the natural pause before your next inhale begins
Remember: if your mind wanders, simply notice where it went and gently return to counting your breaths.
[slide 13c]
Having completed the exercise, what did you notice? During or shortly after, you might experience:- a sense of calm or relaxation
- a slower heart rate
- softer facial muscles
- deeper, more natural breathing
- clearer thinking; or
- reduced tension in your body.
[slide 14]
Here are some key points summarising what we've covered.- Mindfulness is the practice of purposeful, non-judgmental awareness of the present moment.
- There are four elements of mindfulness: present moment awareness, non-judgmental observation, acceptance of current reality, and gentle redirection.
- Every moment of mindful awareness is rewiring your brain for greater resilience, clarity, and effectiveness.
- Mindfulness is a practical, evidence-based skill that simultaneously improves your health and enhances your performance.
