اليقظة الذهنية: سلسلة الذكاء العاطفي من هارفرد بيزنس ريفيو

by Harvard Business Review, Alison Beard, Ellen J. Langer (Contributor)

أثارت اليقظة الذهنية اهتمامًا كبيرًا في كل من الأوساط العلمية و الشارع. يشرح الكتاب الفوائد التي تجلبها لنا ممارساتها حيث تتيح لنا أن نكون أكثر كفاءة ، وأكثر إبداعًا ، وأن يكون لدينا وعي أكبر بأنفسناو بناء كاريزما أفضل ، دون أن ننسى حالة الهدوء والصفاء الشخصي التي يمكننا تحقيقها.
يقدم هذا الكتاب الخطوات العملية اللازمة لدمج اليقظة في روتين عملنا اليومي. يخبرنا أيضًا عن الدليل العلمي وراء اليقظة الذهنية ولماذا يعمل ، ويعطينا بعض التحذيرات حول أكثر الفخاخ شيوعًا التي يمكن أن نقع فيها.

Genres: Nonfiction, Business, Psychology, Self Help, Leadership, Audiobook, Personal Development

117 pages, Paperback

First published January 1, 2017

Reviews

[Cindy Pham · Rating 3 out of 5]

A short and simple book that gives an overview of mindfulness, but overall is pretty surface level and doesn't get very in depth.

[Bradley Frederick · Rating 3 out of 5]

Another good airport read. Once again I wish it went more into the personal practice of mindfulness and not just the business aspect, but overall I enjoyed reading this book.

[Balkan Şencan · Rating 3 out of 5]

Temas ettiği konulara yüzeysel ve uygulama öncelikli yaklaşan bir yapıt; elbette yayınevi ve yayın amacı düştüğünüldüğünde bu sürpriz değil yine de Doğu'nun bulup geliştirip topluma sunduğu bir yaşamsal yaklaşımın Batı tarafından tüm mistik ve anlamsal boyutundan sıyrılıp bireyin günlük yaşamında uygulayabileceği pratik teknikler bütününe indirgenmesi ne acı. Son olarak, kitabın Türkçe tercüme kalitesini beğenmedim; neredeyse yarısı İngilizce kalmış, bu nedenle bir puan kırdım. Yine de konuya ilişkin kısa yazıları derlemesi açısından faydalı.

[Nahomy · Rating 4 out of 5]

No es la cantidad de información que uno tenga como de la forma en que la interpreta. Y eso solo se puede hacer con conciencia.

[Povilas Balciunas · Rating 5 out of 5]

Mindfulness is your mental state of being fully aware of what's happening in the present moment. Our minds are super fast and a lot of people are day dreaming even when studying, talking to other people, working, etc. Being mindful means keeping your focus on where you are.

This is a concise book that represents the concept of mindfulness. It gives you some tips how to get better at it and explains the possible outcomes when you're mindful. I'd say it's a perfect read for everyone who wants to get back the control of their thoughts :)

[Michelle · Rating 5 out of 5]

Great book about mindfulness and it's connection to emotional intelligence. Very insightful plus lots of stories to illustrate the concepts.

[aurora · Rating 2 out of 5]

کتاب از ۹ مقاله درمورد Minfullness تشکیل شده. چمقاله اول، مصاحبه‌ای با Ellen Langer که در این حوزه پژوهشگر نامی‌ای هست و چند کتاب دراین مورد نوشته و .. که در این فصل Mindfulness رو با باز بودن دربرابر اطلاعات جدید توصیف می‌کنه، که به‌نظرم با تعریف بقیه فصل‌ها تفاوت داره! بعد کاربردش رو در شرکت‌ها و .. نشون میده.
فصل بعد، دو تا از تاثیراتی که مایندفولنس روی مغز می‌ذاره رو شرح می‌ده، افزایش ماده خاکستری در نواحی کورتکس کمربندی قدامی و هیپوکامپ، که به‌ترتیب منجر به بهبود Self-regulation و Resilience میشه.
مقاله سوم، یکسری روش‌ها رو برای مایندفول بودن در محیط کاری رو شرح میده، که قبلا هم راجع بهشون شنیدیم، که در یک جای خلوت برای ۱۰ مین روی تنفس تمرکز کنیم. قسمتی که برام مفید بود: دو مین مدیتیشن بلافاصله بعد از بیدار شدن.
مقاله چهارم، تا حدودی شبیه مقاله سوم هست اما با این توضیح که اگر آمیگدال احساس خطر کنه، قشر پره‌فرونتال رو hijack می‌کنه و نکته کلیدی در Resilience این‌ه که چطور سریع پره‌فرونتال رو از تاثیر آمیگدال نجات بدیم. :)) که این کار رو سمت چپ ناحیه پره‌فرونتال انجام میده. از طرفی فعالیت سمت راست، موقع اضطراب افزایش پیدا می‌کنه. بنابراین، مود روزانه ما رو، نسبت فعالیت سمت چپ پره‌فرونتال به سمت راست اون تعیین می‌کنه.
مقاله پنجم، درمورد emotional agility، تو دو تا کتاب قبلی از این مجموعه که خونده بودم تکرار شده بود.
فصل شش، درمورد قدرت و فسادی که همراهش میاد نوشته شده و نویسنده با روش‌هایی توصیه می‌کنه افراد همدلی، بخشندگی و قدردانی خودشون نسبت به دیگران رو افزایش بدن.
مقاله نهم هم درمورد دو تا از چیزهایی که ممکنه ناخواسته بد فهمیده بشه نسبت به پروسه مدیتیشن، هشدار میده. یعنی مثلا نباید از مدیتیشن به‌عنوان فرار از فکر کردن استفاده کنیم. گاهی استرس نشون دهنده‌ این‌ه که واقعا چیزی درخطره و بعضا با مدیتیشن این رو از خودشون دور می‌کنن. دیگه این‌که، ممکنه بعضی از شرکت‌ها مدیتیشن گروهی برگزار کنن که خب، ممکنه برای عده‌ای عذاب‌آور باشه.

در کل، موضوعات ساده‌ به شکل لقمه‌های کوچیک قابل هضم توضیح داده‌شد، که اگر شما سابقا کتابی در این مورد خونده باشید، ب نظرم نیازی به مطالعه این کتاب ندارید.

+ اویدنس بیس بودن و رفرنس‌های معتبر از خصوصیت این مجموعه‌ست. توی دو تا کتاب قبلی هم که خوندم، چندتا مقاله و دو سه تا نویسنده خوب برای مطالعه فراتر تونستم پیدا کنم. پلاس این‌که توی زمان کم، نکته‌های کوچک و بدردبخوری رو آموزش (یا یادآوری) می‌ده، که شخصا تصمیم دارم چند موردش رو اجرا کنم.

[Arzu Onuklu · Rating 5 out of 5]

Öncelikle Özgür Bacaksızın internetten topladığı yazılarla resmen... hazırladığı çalışması yaşamak sakinlik ister kitabında mindfulness tanımına dair daha farklı şeyler dinlemek istedim ve storytelden dinledim olayın özü anda kalabilmek ve bunun için nefes egzersizleri yapmak yani kısaca kendi sakinliğinizi koruyabilmek bu anlamda daha çok okuma yapılmalı.

[Tatiana Maroñas · Rating 4 out of 5]

Me ha encantado por varios motivos: a) los artículos seleccionados son muy acertados, b) fácil de leer y muy preciso, c) se pueden extraer aprendizajes y poner en práctica muchos ejercicios.

En definitiva, es un buen libro para personas que ya se han acercado a esta disciplina y que quieren seguir profundizando.

[Larisa · Rating 4 out of 5]

A brief collection of articles on mindfulness, its effects on the brain and strategies to integrate it in our busy lives. Useful especially for the non believers :)

[Henri · Rating 5 out of 5]

Teaches and explains Mindfulness skills applicable in all areas of life (not just work)

[Ana Paula · Rating 3 out of 5]

Es interesante, y existen citas muy reflexivas sobre el presente y su importancia. Pero esperaba un poco más de explicaciones Neuropsicologías de lo que ocurre al utilizar estas prácticas, además es muy pobre en técnicas y explicaciones, pero el libro no busca eso así que puedo comprenderlo, pero si me sentí decepcionada por ello.

[Elias Thomase · Rating 5 out of 5]

I enjoyed this read. I borrowed this book from my supervisor. one of the major takeaways from this book would be staying focus on what I am doing and don't let myself zone out, be more mindful.

[Trinh Chau · Rating 5 out of 5]

It’s a good book to either grab an overview or an revise of mindfulness concept.
1. Mindfulness is being in the here and the now, the essence of engagement.
- It helps you to appreciate why behave the way they do. It makes sense to them at the time, or else they wouldn’t do it
- imagine that your thoughts are totally transparent. If they were, you wouldn’t think awful things about other people. You’d find a way go understand their perspective
- as a leader, you can walk around as if you’re God and get everyone to quiver. But then you’re not going to learn anything, because they’re not going to tell you, and you’re going to be lonely and unhappy. It doesn’t have to be lonely at the top. You can be there and be open

2. Mindfulness can change your brain to think effectively and be more rational rather than emotional

3. Take micro meditation in every second of your day. Observe your feelings and thinkings.

4. 2 ways to become more resilient: talking to yourself, or retraining your brain

5. Emotional Agility
- recognize your patterns: know when you’re hooked by thoughts and feelings
- label your thoughts and emotions: “I’m having the thought that I’m not doing enough at work or at home” /“I’m having the thoughts that my worker is wrong and I’m feeling anger”
- accept them
- act on your values: focus on the concept of workability

6. Don’t let power corrupt you. Practicing graciousness (empathy, gratitude and generosity)

7. Mindfulness is either irrationality or avoidance

[Betsy Ng · Rating 4 out of 5]

It is a simple to read book that one can read while travelling in a train. It provides an overview of mindfulness and considering the values that one has. Knowing your values will provide one's confidence in life and one will also find peace and fulfillment. As such, the chapter on knowing personal values really make me think what are my values. Another relevant and interesting takeaway from this book is, practising "empathy, graciousness and generosity". Strongly recommend this practical book for professionals and individuals who wish know about mindfulness and how to practise mindfulness.

[María Pérez Vallejo · Rating 4 out of 5]

Desde Harvard Business Review crearon la Serie de Inteligencia Emocional. Consta de 14 libros relativamente cortos donde tratan múltiples temas. De 6 que conseguí en Colombia, este es el primero que leo.

Nunca antes había leído libros con enfoque empresarial y de liderazgo. Me gustó porque es una nueva mirada a un tema que ha tenido gran acogida en los últimos años: el arte de vivir a consciencia plena el aquí y el ahora o llamado, más comúnmente, Mindfulness.

A pesar de tener un enfoque laboral, tiene perlas buenísimas que pueden ser aplicadas en el día a día y en cualquier esfera.

[Ursula Diantika · Rating 4 out of 5]

Short and simple book. One of my favorite from HBR Emotional Intelligence series. Words that i highlight are
"It doesnt have to be lonely at the top, you can be there and be open."
"But if you freeze someone in that way, you dont get the chance to enjoy a relationship with them."
"Mindfulness helps you to appreciate why people behave the way they do."

[Angélica · Rating 4 out of 5]

Es una buena lectura rápida, pero a veces usa referencias de partes del cerebro que a veces no se conocen, para una persona que no conozca del tema puede ser un poco confuso.
Muy buenos ejemplos y estudios detallados que ayudan a entender con mayor facilidad la lectura.

[Betül Bozkurt · Rating 4 out of 5]

Bu konuda yaptığım her okumada, katıldığım her atölyede kıymetli şeyler öğreniyorum. Bu kitapta da iş hayatınıza mindfulness deneyimiyle neler katabileceğiniz noktasında güzel bilgiler var. Ama bir sihirli değnek de değil tabi ki😊

[Kavya Nagaraj · Rating 5 out of 5]

I’ll rate this book a 5-star! Has some really simple steps to follow to practice mindfulness! Thoroughly enjoying the read

[Neil Chang · Rating 3 out of 5]

Not many new things to learn if you have been practicing mindfulness.

[Danay Pérez Pérez · Rating 5 out of 5]

Un compendio de artículos de HBR. Buenos para introducir el tema, buenos consejos y redaxtado en un español sencillo y al grano. Recomendado.

[Sara · Rating 5 out of 5]

Es muy corto, conciso y digerible. Son una serie de ensayos respecto al Mindfulness. Es bueno como una introducción para quien esté interesado en el tema.

[Farhan Rafid · Rating 2 out of 5]

Fake spirituality

[John]

TLDR, mindfulness is the opposite of mindlessness.

[Steven Thomas · Rating 5 out of 5]

I have been continuing my readings from this fantastic series from the Harvard Business Review. This volume is a curated collection of nine essays by leading thinkers including Daniel Goleman, Ellen Langer, Susan David, and Christina Congleton. It explores how mindfulness enhances emotional intelligence, leadership, and well-being in the workplace. It explores how mindfulness enhances emotional intelligence, leadership, and well-being in the workplace. Like with the other publications from this series, I took away more insights from some articles than others, however, all have value.

1. Mindfulness in the Age of Complexity – Ellen Langer
This was a great way to kick off the book. It argues that mindfulness is not just meditation but active engagement with the present. It is a part of wellness. Langer emphasizes “noticing new things” as the essence of mindfulness. Mindfulness is about cognitive flexibility and openness, not just calmness. I liked the example where is someone says “learn this so it is second nature, let a bell go off in your head because it is a mindlessness task.” Creative mindfulness discovers “necessities” which then become the “others of invention.” It is a fresh take that expands the definition beyond meditation.

2. Mindfulness Can Literally Change Your Brain – Christina Congleton, Britta Hölzel, Sara Lazar
This article explores neuroscience findings showing how mindfulness alters brain structure, particularly in areas related to attention, emotion regulation, and self-awareness. I took away great exercises where regular mindfulness practice strengthens the prefrontal cortex and reduces amygdala reactivity. It has got strong scientific grounding, highly persuasive.

3. How to Practice Mindfulness Throughout Your Work Day – Rasmus Hougaard & Jacqueline Carter
This article provides practical strategies for integrating mindfulness into daily routines—meetings, emails, transitions. You learn that micro-practices like mindful breathing and intentional pauses can transform work habits. Very highly actionable and relevant for busy professionals.
4. Resilience for the Rest of Us – Daniel Goleman
A little short. This article connects mindfulness to emotional resilience, showing how it helps people bounce back from setbacks. One is easy for short term gains while the other is harder but yield long term gains. At the end of the day, mindfulness builds the emotional muscle to handle adversity with grace. It is valuable for leadership and personal growth.
5. Emotional Agility – Susan David & Christina Congleton
Explores how mindfulness helps leaders manage their thoughts and feelings without being dominated by them. Stop paying too much attention to internal chatter. It is sapping important cognitive resources. Emotional agility is the ability to face emotions with curiosity and courage. One of the best articles in the book as it is deeply insightful and transformative for leadership.
6. Don’t Let Power Corrupt You – Dacher Keltner
The 19th-century historian and politician Lord Acton got it right: Power does tend to corrupt. This article discusses how mindfulness can counteract the corrupting effects of power by fostering empathy, humility, self-awareness, and graciousness. In essence, mindfulness keeps leaders grounded and connected to others. An important ethical perspective.
7. Mindfulness for People Who Are Too Busy to Meditate – Maria Gonzalez
Another practical article in that it offers alternatives to traditional meditation, focusing on presence and awareness in everyday tasks. You don’t need to sit on a cushion to be mindful—just be present. It is both practical and inclusive.
8. Is Something Lost When We Use Mindfulness as a Productivity Tool? – Charlotte Lieberman
This one critiques the commodification of mindfulness in corporate settings, warning against using it solely for efficiency. Mindfulness should be about well-being, not just performance. A necessary cautionary tale, though less practical.
9. There Are Risks to Mindfulness at Work – David Brendel
No doubt, as this highlights potential downsides, such as emotional vulnerability and misuse in toxic cultures. Mindfulness must be implemented thoughtfully and ethically.You hear that, HR and culture leaders?
My favorite articles were Chapter 2: Mindfulness Can Literally Change Your Brain, Chapter 3: How to Practice Mindfulness Throughout Your Work Day, and Chapter 5: Emotional Agility
These chapters offer the strongest blend of scientific insight and practical strategies, especially useful for professionals in product leadership roles.

[Daniel Ottenwalder · Rating 3 out of 5]

A good lil introduction nothing to ground breaking

Mindfulness

1. Mindfulness ≠ Complacency
• Ellen Langer (Harvard professor) showed that thinking intentionally can slow aging.
• Mindfulness is about being present — not mindless.
• It brings awareness and color to our lives.
• Example: Going for a walk mindlessly vs. intentionally engaging with the environment.
• Use tech to augment play, not to become mindless.

2. Mindfulness Changes the Brain
• Increases grey matter in areas like the ACC (anterior cingulate cortex).
• Improves stress response — helps you adapt better to challenges.

3. How to Practice Mindfulness
• When you first wake up, your brain is in fight-or-flight mode.
• Use this moment to pause and breathe before reacting.
• See thoughts as passing — they do not define you.
• 10-minute check-ins during the day to breathe and listen to yourself.

⸻

🧱 Resilience (For the Rest of Us)
1. Find a private, quiet place with no distractions.
2. Get comfortable — back straight.
3. Focus on your breath.
4. When thoughts arise, acknowledge them and return focus to breath.
“You see the thought, let it pass, and come back to the breath.”

⸻

💡 Emotional Agility
• Be aware of thoughts and feelings that limit you.
E.g., “I can’t do it because I always fail at X.”
• Executives often try to fix things with positive affirmations or brute-force motivation — but this doesn’t work alone.

4 Key Practices:
1. Recognize your patterns
2. Label thoughts and emotions
3. Accept them
4. Act on your values

⸻

🧠 Power & Leadership

5. Don’t Let Power Corrupt You
• Power should be based on advocating for others’ interests, not dominance.
• True leadership traits:
• Empathy
• Generosity
• Gratitude
• Fairness
• Collaboration
• Openness

“Leaders who last are those who serve.”

Practice:
• Ask questions with care.
• Paraphrase to show you’re listening.
• Don’t rush.
• Be grateful: Thank you is not enough — show it.

⸻

🌱 Mindfulness Applied

6. Mindfulness for Beginners
• Try micro meditations (2–3 minutes).
• Use active listening for a few seconds at a time.

7. Question:
• Is something lost when we use mindfulness only as a productivity tool?
Nothing wrong with just being.

8. Risks to Mindfulness
• Avoidance risk — using it to check out rather than engage.
• Groupthink risk — when mindfulness becomes a trendy, unchallenged norm.

[PL83 · Rating 4 out of 5]

Lyhyistä aiemmin HBR:n julkaisemista artikkeleista koottu kirja. Joitain ihan hyviä pointteja mindfulnessin hyödyistä erityisesti työelämään liittyen. Myös aiheen ylikuumenemista käsitelty jonkin verran ja todettu, että tämäkin hype voi mennä väärinkäytettynä yli. Jotkut ongelmat vain vaativat aidosti enemmän - ei vähemmän - laadukasta, joskus raskastakin ajatustyötä.

Joka tapauksessa ihan hyvä kokoelma, joss mm. Daniel Golemanin artikkeli.

Mieleen jäivät mm. seuraavat:
- Mindfulness voi olla osa (työ)päiviä, joita voi tauottaa lyhyillä rauhoittumishetkillä, tai ihan vaan keskeyttämällä välillä itsensä ja tarkistamalla, mitä päässä pyörii + ohjaamalla ajatukset tarvittaessa hyödyllisempään suuntaan / luopumalla haitallisista päässä luuppina pyörivistä ajatuksista.

- Työmatkapyöräily voi olla hyvä paikka pysähtymiselle, tai ainakin päivittäinen rauhoittumishetki itsensä kanssa ilman musiikkia tai äänikirjaa.

- Sisäänpäin kääntymisen ja itsensä tutkiskelun hyödyissä on rajansa, ja haitat voivat myös mennä ohi hyötyjen. Tunteet ja ajatukset on kumminkin hyvä tunnistaa ja sitten todeta, että antaa niiden mennä, jos ei koe tarvetta niihin tarttua. Suurin osa ainakin omista ajatuksistani on silkkaa hölynpölyä.

- Tutkimusten mukaan ilmeisesti 20-30 min päivittäinen mindfulness olisi tehokkainta, jos ihan oikeasti haluaisi saada aikaan aivoissa mitattavissa olevia muutoksia. Tämä on itselleni nykyisellään (ja ollut viimeiset 15 vuotta, jonka ajan olen jotain mindfulnessista tiennyt) epärealistista ajankäytön suhteen. Vähemmästäkään tuskin on haittaa esim. jos tavoitteena on oppia vetämään vähän henkeä, ennen kuin kajauttaa toiselle oman mielipiteensä varmana totuutena, tai lähtee liiaksi tunnereaktioiden vietäväksi.

- Ihmiselle eivät aiheuta stressiä tapahtumat sinänsä, vaan ihmisen niistä tekemät tulkinnat ja reaktiot. Tämä on mm. stoalaisen filosofiankin ydintä ja sen on tiennyt myös Viktor Frankl, joka tiettävästi totesi aikanaan näin:

“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.”

Ihan hyvä lyhyt artikkelikokoelma.

⭐️⭐️⭐️⭐️

[Neti Triwinanti · Rating 5 out of 5]

Mindfulness adalah seri HBR Emotional Intelligence ke-tiga yang saya baca setelah Resilience dan Self Awareness. Di dalamnya terdapat 9 topik dari penulis berbeda tentang wawas diri (mindfulness). Bab pertama buku ini menjadi pembuka bahasan yang sangat menarik karena menjelaskan bagaimana wawas diri dapat menekan stres, memacu kreativitas, dan mendorong kinerja seseorang. Wawas diri adalah keadaan mental di mana kita sadar penuh apa yang tengah terjadi. Seringkali, pikiran kita sangat sibuk sampai-sampai isi kepala kita ke mana-mana saat bekerja, berdiskusi, makan, atau melakukan aktivitas-aktivitas lain. Akhirnya apa yang kita lakukan tidak terasa bermakna (bahkan beberapa membahayakan) karena semua terjadi secara autopilot.

Buku ini juga menjelaskan bagaimana cara mempraktikkan wawas diri (yang ternyata dapat meningkatkan resilience). Karena HBR Emotional Intelligence Seris mengcover bahasan sisi humanis pada kehidupan profesional, tak luput buku ini menjelaskan bagaimana cara menjadi 'Effective Leader' yang agile, mampu bekerja sama dengan baik dengan subdordinate, dan dapat menggerakkan organisasi ke tujuan.

"It doesn't have to be lonely at the top. You can be there and be open" adalah salah satu kalimat favorit yang saya beri highlighter di buku ini.

HBR Emotional Intelligence Series ini tipis. Cocok dibaca siapa pun yang ingin memulai membaca tapi merasa memiliki keterbatasan waktu. Sebenarnya, buku ini cocok untuk siapapun. Semoga kamu juga tertarik membacanya.

[Ruby Annette · Rating 4 out of 5]

Emotional Intelligence series of 6 short books is meant to be guided tips that top CEOs and Executives practice daily to remain successful and essential to their companies.

This first book on Mindfulness describes that in order for top leadership to reach their true potential, they need to learn to think in terms of how to integrate personal life and work, instead of trying to balance work and life. I really love the use of the word INTEGRATION here. I honestly think full-time employees struggle with this significantly because we have been wired into believing we need to “balance” work and our personal life to be happy. When in reality, the correct term and guidance we need is to learn integration.

The opening section sets up Mindfulness beautifully by describing scenarios of how mindfulness can be put to practice. The answer is, it can be applied to anything and anyone. It simply requires attentive awareness, being present in the moment, or in other words, being mindful of the task at hand or mindful of the conversation that you are having with someone. All of which, is achieveable with practice. By practice the book refers to meditation, or any activity that helps you take a moment to breath, relax the brain and let logic react instead of emotions. For me, this action is translated into Yoga. By practicing yoga daily, my mind is more mindful of the day’s tasks.

It was an insightful read. Highly encourage you to read it as well.