In 1982 The Pentagon innitiated the Ultimate Warrior Training Programme also known as “Jedi Warrior”. This six-month full-time programme used MEQ® techniques to radically improve the performance of two special forces units.

MEQ® at Work tactically and strategically applies those same mindfulness and emotional intelligence techniques to radically alter your performance.

Participants watch seven previously recorded fifteen minute modules to learn the neuroscientific origins of mindfulness and emotional intelligence and apply them to build efficiency and resilience right away.

Each video module is packed with information as well as one formal guided practice.

Participants who complete all the modules, the home practice and the feedback receive a certificate of completion.

 
 

Modules

  1. History
    Learn how to meditate and discover the origins of MEQ® and mindfulness

  2. The Seven Tenets of Mindfulness
    Get a deeper understanding of the principles behind your moment by moment exploration

  3. The Triune Brain
    A simplified method of understanding how emotional intelligence works

  4. Making Time
    How to integrate significant formal practice into your morning routine

  5. Neuroplasticity
    Proving that mindfulness works with the brain's natural ability to grow

  6. The Cinema Inside
    A practice for those who have particularly busy minds and for those who have trouble sleeping

  7. The Body Scan
    Learn the most popular' mindfulness practice in the world

How to Begin

Commitments

  • Diarise 15mins at the same time every week to watch each video module for seven weeks. Make sure you inform your line manager if you are doing this course at work

  • Make an informal contract with yourself to commit to between four to sixteen minutes of formal practice at home every weekday morning for seven weeks starting after the first module

 

 

Get Started Immediately

Once you have completed the above mentioned steps simply fill in the orientation form and watch the first module below. Good luck! 

 
 

Module 1 - History

Steps to Complete After Module 1

  1. Download the track called ‘The Pause’ (4mins) into your portable music player or smartphone - iTunes | Google Play *

  2. Make an informal contract with yourself to practice The Pause every weekday morning from now on

  3. Google the following and do your own research: “Jon Kabat-Zinn” and “The Center for Mindfulness”

* In place of ‘The Pause’ you can use any freely available short guided mindfulness practice on the web that uses the body or the breath as the point of focus as long as it is around 4mins long.


Module 2 - The Seven Tenets of Mindfulness

 

Steps to Complete After Module 2

  1. Continue to practice The Pause every weekday morning


Module 3 - The Triune Brain

 

Steps to Complete After Module 3

  1. Continue to practice The Pause every weekday morning


Module 4 - Making Time

 

Steps to Complete After Module 4

  1. Click here and complete the ‘Lights Out’ exercise

  2. Continue to practice The Pause every weekday morning


Module 5 - Neuroplasticity

 

Steps to Complete After Module 5

  1. Continue to practice The Pause every weekday morning


Module 6 - The Cinema Inside

Steps to Complete After Module 6

  1. Download the track called ‘The Cinema Inside Advanced’ (9mins) into your portable music player or smartphone - iTunes | Google Play **

  2. Continue to practice every weekday morning but substitute The Pause practice for The Cinema Inside Advanced practice. Remember to adjust your Lights Out and Alarm times accordingly!

** In place of ‘The Cinema Inside Advanced’ you can use any freely available guided mindfulness practice on the web that leads you through a scenario to help you delcutter your mind one thought at a time as long as it is around 8mins long.


Module 7 - The Body Scan

Steps to Complete After Module 7

  1. Download the track called ‘The Body Scan’ (16mins) into your portable music player or smartphone - iTunes | Google Play

  2. Continue to practice every weekday morning but substitute The Cinema Inside (9mins) practice for The Body Scan (16mins) practice. Remember to adjust your Lights Out and Alarm times accordingly!

† In place of ‘The Body Scan’ you can use any freely available guided Body Scan practice on the web as long as it is around 16mins long.

 

Certificate of Completion

 

If you would like to receive a certificate of completion for MEQ® at Work please fill in our feedback form.