How to Increase Your Resilience in 4 Minutes: A Mindfulness Exercise for Energy Professionals

Aug 7, 2019

Sometimes in our work it’s difficult to remember the big picture, especially when the impact is so huge. Join me on a 4-minute mindfulness exercise for energy professionals to center yourself, find gratitude for the work you do, and see your connection with the world. Resilience starts in the mind.

I hope this exercise will empower you and give you strength to handle the challenges of this industry. Read on, below, to learn more about mindfulness and meditation. 

Mindfulness Exercise:

Why Live Mindfully?  

Mindfulness means being present, feeling that you are “enough,” and centering or grounding your thoughts. It can be a peaceful feeling that you carry with you throughout the day, remembering it as a way to step back when something difficult comes up. Taking the time---even 2-5 minutes---to focus on yourself and the present moment can help you gain perspective and insight. This may lead to a more compassionate outlook as well as feelings of peace and contentment. It can also help manage anger and limit the urge to compete. 

Mindfulness exercises and meditation have been shown to bring the following benefits: 

  • Increased focus
  • Improved mood and confidence
  • Compassionate behavior
  • Reduced stress
  • Reduced anxiety
  • Lower blood pressure
  • Lower heart rate
  • Improved sleep quality
  • Increased pain tolerance

The Science of Mindfulness Meditation

A popular meditation app, Headspace, is based on the science of meditation. They use clinically-validated research to inform their meditations (i.e., their product). Here’s their description of how mindfulness meditation works in the brain:

“Mindfulness meditation doesn’t only change our mindset and perspective, it actually can change the shape of our brains. Generalized neuroimaging meditation studies found that 8 weeks of mindfulness meditation also changes our brains, rewiring them towards more positive thoughts and emotions.

For starters, meditation allows us to move from high-frequency brain waves to a lower frequency, which activates (and, potentially even more importantly, deactivates) certain areas of the brain. For example, it can decrease neurological connections to the medial prefrontal cortex, or the “me center,” diminishing traits such as fear, stress, and anxiety. In turn, meditation can also build new pathways to the parts of the brain responsible for traits like focus and decision-making.”

Continuing on the Journey

These exercises only take a few minutes and can make a big difference. You don’t have to do it every day to see some benefits. If you enjoyed this and are interested in more mindfulness exercises and meditations you can check out these apps and websites below. They have some free content and a chance to subscribe/upgrade for additional content. 

Apple App Store 
Google Play App Store 
Sample blog: Getting goal ready: how mindfulness can help you tackle anything

Stop, Breathe & Think 
Apple App Store 
Google Play App Store 
Sample blog: Three Powerful Ways to Boost Your Resilience

Have a Fit Bit or Smart Watch? Don’t forget to look for apps for relaxing or breathing. For Fit Bit there is Relax or Meditation Timer, for Apple Watch there is Calm, Zen, 10% Happier, and Timeless.   

Katy McSurdy is Nexant’s Content Marketing Strategist. On the side, she teaches private classes as a certified kids yoga instructor. Through yoga and mindfulness exercises, she helps kids feel strong and emotionally-balanced so that they learn to focus and move confidently in the world.