Workplace Stress Relief: Short-Form Mindfulness Program

Enjoy daily mental and emotional guidance and support for boosting wellness, engagement, creativity and performance.
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  • Lectures 51
  • Length 2 hours
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
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About This Course

Published 3/2016 English

Course Description

This unique at-work mindfulness course provides daily short-form video training and reminder support for step-by-step boosting engagement, enjoyment, wellness, creativity, and leadership qualities. Our entertaining and relaxing video guidance provides you with a direct experience of high mindfulness - helping you develop permanent habits of mindful success in your work.

Each workday for 6 weeks, you spend just 3 minutes immersed in a special video experience that brightens your mood and uplifts your spirit. Using our WizeWell Focus Phrases, you can also enjoy this short uplift experience throughout your work day.

Numerous Bonus video programs are also included for further exploration and benefit. The course is taught by John Selby, a noted psychologist and innovator of stress-reducing mindfulness training. After the initial 6 week daily training, you can also repeat the course and go steadily deeper : this is a lifetime guide to enjoying a more mindful and fulfilling work experience.

What are the requirements?

  • There are no materials or requirements for taking this course
  • Each 3-minute guided video teaches you everything you need to know as you become more and more mindful at work

What am I going to get from this course?

  • Shift into a more mindful and creative mood at work
  • Let go of negative thoughts and emotions
  • Feel more empathic and cooperative on your team
  • Break free from chronic 'hurry habits'
  • Actively tap your creative muse at work
  • Learn to listen to your inner voice of wisdom
  • Discover the elicitor power of special Focus Phrases
  • Enjoy professionally-produced video guidance that makes learning a pleasure
  • Boost your wellness and performance at work
  • Give yourself a 3-minute 'breather break' every day!
  • return to these 42 experiential videos often for lifelong support and mindfulness practice

Who is the target audience?

  • This is an integrated at-work program for everyone
  • No previous mindfulness training is needed - this is equally valuable training for everyone
  • The WizeWell program is non-religious and equally valuable to people of all faiths and philosophies

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.


Section 1: Welcome and Introduction

In this unique 6-week stress-relief program, you will learn to quickly quiet your mind of worries and distractions, focus on your wholebody presence - and in this mindful state return to your work feeling more balanced, creative and engaged.


The creator of this course, psychologist John Selby, has spent his professional career developing core elicitor statements that instantly stimulate an associative flow of ideas and insights in your mind - these are called Focus Phrases.

Section 2: Short-Form Mindfulness Guidance

This first week teaches you our basic 5-step mindfulness process. Learn to effortlessly quiet distracting thoughts, as you shift into a clear mindset that keeps you engaged and 'in the zone' at work - or anywhere!


In this first guided mindfulness video, you'll learn a Focus Phrase that helps you instantly shift your attention away from past-future fixations - and focus instead on present-moment clarity and engagement.


The power of mindfulness is activated by focusing on your own breath experience. This inner choice stimulates a natural rebalancing of your thoughts and emotions - and will help you feel alert, friendly, and healthy at work.


In this guided video you learn to expand your awareness to include the movements in your chest and belly as you breathe. Today's Focus Phrase will help you tune regularly into your heart and deeper sense of personal power.


To be fully effective at work, it's important to maintain whole-body awareness. Today's video experience will expand your awareness throughout your body. Rather than being lost in thought, you will feel alert and responsive in the present moment.


You have now learned five Focus Phrases that move you through the core mindfulness process in less than a minute. Today's video will reinforce this mindful state to keep you bright, patient and centered in your work.


You can return to this 3-minute guided video anytime at work (or at home) and move effortlessly through the basic WizeWell Mindfulness Process to quickly regain your mojo ... each time you move through this process, you get better at it!

Section 3: Mindful Mood Management

You're now ready to learn a short daily process for honestly tuning into all your feelings, accepting them ... and then letting them go - as you integrate old emotional contractions and discover a new sense of inner peace and personal power.


This week's "Mood Management" process begins with tuning into whatever feelings you find in your face ... your throat ... your heart ... and your belly. You begin to relax and breathe more freely as your body lets go of habitual negative contractions.


We tend to go around negatively judging our own feelings. Today's Focus Phrase helps you verbalize the positive choice of accepting all of your feelings - this is an essential first step toward emotional healing and wellness.


Worrying is mostly a mental habit - and the resulting anxiety is of zero value in your life. It's time to confront and reverse that "worry reflex" by clearly stating your intention to let go of your worries - right now. The relief is immediate!


Most people are chronically unsatisfied because their core needs don't get enough attention. "Energy flows where attention goes." Today's Focus Phrase aims your attention directly toward feeling, and fulfilling, your core needs.


Ultimately you choose each moment where to focus your attention. This week ends with by helping you choose to breathe more mindfully as you relax and enjoy this moment - no matter what you're doing at work.


Whenever you want relief from negative emotions, play this Emotional Balancing review-video ... move often through this basic process of experiencing, accepting, and letting go of emotional tension. Each time you do this you get better at it.

Section 4: Learning To Let Go Of Stress

Most stress at work is caused by your habitual inner reactions to ongoing challenges. This week you learn how to focus your power of attention in specific directions that set you free from ingrained reactions to time pressure and at-work challenges.


Stress tenses your breathing. Relax your breathing and your stress goes down. Today's Focus Phrase video begins this essential process by encouraging you to consciously balance your inhales and exhales - this in itself works wonders!


Nobody fights reality and wins - but at work, we often do just this. Today you learn a Focus Phrase that encourages an acceptance of your present situation - so you can relax, regroup, and deal with your situation effectively and positively.


We tend to run on automatic - reacting to situations reflexively and often improperly. Your challenge is to consciously pause, take a deep breath, reflect on the situation - and then respond accordingly. This is the essence of mindfulness at work.


When we hurry, performance drops down, stress goes up - and our work experience feels negative. Today's Focus Phrase activates the choice to stop hurrying, so that you enjoy your work and perform at more productive levels. Instant relief!


We all want to feel that our work is of value, and serves the higher good of our extended community. We end this week by letting go of tense personal fixations and choosing to surrender to the higher good in our lives.


We end this week's mindfulness training with an effortless guided experience that you can return to whenever you want, to actively defuse stress habits and develop a healthier, more creative presence at work.

Section 5: Stimulating Creative Breakthroughs At work

This program is called "MindfulPLUS" because, in contrast to traditional 'passive' mindfulness programs, you learn new ways to apply the benefits of mindfulness to specific at-work challenges ... such as stimulating innovative thinking.


Being creative requires a definite mental shift out of habitual linear thinking into a more playful, stress-free, present-moment mindset. Today's Focus Phrase class actively encourages this cognitive shift - whenever you want it.


Everyone tends to be quite careful and predictable at work - but creativity requires the opposite. Today's lecture encourages you to be more spontaneous both in your inner thoughts, and also in the external expressions of your creative ideas.


Even at work, the creative source of inspiration and breakthrough thinking is a mysterious inner process. By actively choosing to feel connected with this inner source of vision and inspiration, you maximize your creative power on the job.


There's an ingrained defensive mechanism in the brain that shuts out new ideas that might be off-the-wall and thus a danger to our security at work. But the most creative people are those who consciously stay open to receive new ideas ...


Great flashes of new ideas sometimes appear in our minds - but we must then shift into manifestation mode if we want to bring our creative vision into successful physical expression. This week ends with this intent to manifest our inner vision.


You've now learned a 5-step process for regularly waking up your creative muse at work. This Weekly Review can be used often to strengthen your power to tap creative insight at work. You can also use the special Bonus Creativity video below.

Section 6: Team Cooperation & Shared Success

Mindfulness is usually seen as a solitary practice - but in this MindfulPLUS process we apply what you've learned thusfar to interactive team situations. Week Five's introductory video begins your exploration of mindfulness as a team sport.


When you quiet your mind and listen with full attention to your team mates, you activate a cooperative spirit that stimulates breakthrough thinking and success on your team. Today's Focus Phrase helps you choose to listen more effectively.


Everyone hates to feel they're being judged - but often we tend to judge others reflexively at work. We can however learn to accept everyone on our team just as they are - in order to tap the full potential we all bring to the challenge at hand.


Blaming others when something goes wrong at work is another reflexive habit that we can free ourselves from. As today's Focus Phrase demonstrates, we must make a conscious choice to let go of blaming - it's a mindful act.


When we run on automatic at work, we tend to get stuck in self-defeating mindsets where we feel habitually threatened, uncertain, and unworthy on our team. Instead, we can choose to focus on our strengths, passions, and accomplishments.


When in a group at work, there's sometimes an underlying sense of distrust, tension, and competition. Today's video training aims to set you free from this ingrained defensive stance - so that harmonious teamwork can flourish.


Again, practice makes perfect. Here's the three-minute review video that guides you through the 5 Focus Phrases of this theme. Be sure to return to this learning process often so that you steadily strengthen your team presence.

Section 7: Developing Mindful Leadership Power

This course has been building toward this moment when you apply all you've learned thusfar to the core challenge of making wise decisions. This final section will help you lead your team with maximum confidence and trustworthy vision.


Successful leadership requires first of all a physical presence where people perceive you as strong, balanced, confident and trustworthy - and this begins by feeling these qualities inside your own skin ... choose to be mindfully present in your group.


Leaders must not appear to be emotionally imbalanced - so before you stand up to lead, the wise inner act is to consciously calm, balance, and clear your thoughts and emotions. This entire course has been training you to do just this.


To be a true positive leader, it's essential to first of all love and honor yourself just as you are - so that you elicit trust and confidence on your team. Today's Focus Phrase and video will guide you in this exact direction - focus here often!


It's essential for leaders to regularly tune inward to tap their inner source of wisdom and guidance. Today's training will help you to lead your team in trustworthy, heartful, sustainable directions.


A leader without a purpose is hardly a leader at all. Therefore we end this section with a Focus Phrase and guided video to help you regularly aim your attention inward - to clarify and fulfill your deeper sense of purpose in life.


You've now moved through this course once. Please remember that mindfulness is an ongoing challenge. You can move through this course however often you want to, as you continue to develop a successful 'in the zone' presence at work.

Section 8: Bonus Video Programs

This guided video takes you effortlessly through the first 5 Focus Phrases ... watch this video often so that you internalize those 'mindfulness' reminders, and strengthen your mental muscle for shifting into a quiet peaceful mindset.


This is an early mindfulness meditation created by John Selby during his Kauai years, with his son Shon playing the jazz/meditation guitar music. There are 12 Focus Phrases in this meditation - enjoy often, whenever you want an uplift.


Perhaps the most popular of John Selby's short mindfulness videos, this three-minute immersion in natural beauty and Focus Phrase encouragement will help you tune into your inhales and exhales ... and quickly relax!


Whenever you feel under emotional pressure and need to safely release pent-up feelings - turn to this video for professional guided help. If you're alone, go ahead and express your feelings out loud!


Another 'breathing easy' video with Kauai nature visuals to sooth your soul and key elicitor phrases to guide your attention into enjoyable healthy relaxation. Watch this after work to regain your inner charge and vitality.


This is a 5-minute special video to experience when you want a guided process for shifting into creative gear to solve a particular challenge.. Each tie you watch this video you'll get better at making this creative shift.

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Instructor Biography

John Selby, Founder of WizeWell; Short-Form Mindfulness Innovator

John Selby is the founder and head of WizeWell Inc, Trained as a psychologist at Princeton, UC Berkeley and the Radix Institute, he was one of the original scientists researching mindfulness meditation and stress-reduction methods using EEG brain monitoring for the National Institutes of Health.

John has taught thousands of students his unique short-form approach to mindfulness meditation and stress relief, with a continuing focus on at-work mind-management techniques for enjoying work more and succeeding at higher levels. He has also developed more intensive at-home programs that de-mystify traditional meditation methods so that we can all easily use them in our busy everyday lives.

During the last three decades, John has published over two dozen mindfulness books in both America and Europe, with more than a million readers of his various techniques for shifting rapidly into a more mindful, relaxed, and engaged mindset at work, and also at home.

Based in Santa Cruz, California, John is currently working with Plantronics on a special at-work stress-relief app which runs parallel to John's Udemy WizeWell course. John is also the author of three novels exploring possible future dramas related to the emerging psych-tech revolution where technology is employed to modify and improve emotional balance and mental performance.

Having served as scientist, teacher, author, psych-tech inventor and therapist, John is pleased to team with Udemy to bring his core mindfulness / stress-relief program (at an affordable price) to all who want it!

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