Mind-Fitness Training 


European Commission’s Joint Research Centre 

September 2018 - February 2019

Dedicated page for participants only

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Nourishing  your Brain to keep your Mind healthy

  Program Format

1 Introduction

7 Weekly Trainings

3 Monthly Trainings

June 29 - introduction

September 18, 25

October 02, 09, 15, 22

November 12 (Monday)

December 10 (Monday)

January 14, 2019 (Monday)

February 11, 2019 (Monday)

Tuesdays/ Mondays 11:30 am - 1:30 pm

adjacent: time for individual requests

  Dates Training

  Schedule

Questions or special requests?

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©Dandelion abstract by artist Julia Delgado

Happy Holidays

Wishing you optimum breathing space 

& clarity

Download this special holiday gift ...

instructions &


Breathscape Practice: a 20-minute meditation from

Jon Kabat-Zinn to allow you to tap into your capacity to

be in touch with your experience.


  1. Choose your posture. 

  2. Recognize that my words are merely guides to things you inherently know. 

  3. Explore your motivation and your breath.  

  4. Allow your breath to be as it is. 

  5. Allow your attention to be as it is. 

  6. Rest in awareness. 

  7. Observe your wandering mind. 

  8. Note when your mind has wandered. 

  9. Allow yourself to be aware of the breath again. 

  10. Ride the waves of the breath. 

  11. Embrace this act of loving-kindness. 

  12. Be awake with no agenda other than to be awake. 

  13. Allow each in-breath to be utterly fresh, a new beginning. 

  14. Embrace each breath in this moment. 


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Mindfulness: APPs



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Questions or special requests?

Your request was sent successfully!

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Mind-Fitness: Objectives - Content - Benefits

The Human Resource department of EC-JRC has recognized people’s need and desire to strengthen their resilience and deal wisely with undesired levels of stress and has therefore organised this mind-fitness training to support  ....  read more

STOP ... and pay Attention

Start practicing using some simple techniques

and grow a habit of calming your busy mind and relaxing for more clarity and stability of your attention.  download reminder & explanation:


12 Tips ... to get started

Start practicing using some simple techniques and grow a habit of calming your busy mind and relaxing for more clarity and stability of your attention.  .. download as reminder:





LINGER - and observe Pleasant Experiences

Observe instants where you stop in your tracks and become attentive

to something that gives you pleasure. Something you …

SEE, HEAR, SMELL, TASTE, TOUCH … or any combination of sensing experiences. Prolong the sensing by actively lingering and noticing

what emerges   ....  download guidance and observation instruction

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Observe UNpleasant Experiences

Observe instants where you are taken aback by an unpleasant experience.

Become familiar with your default reaction.

Observing and recognising without rejecting or resisting.

 download observation instruction

Unpleasant Experience - Suffering inline





YouTube videos designed to challenge viewer observation skills.

To test just how much attention you can bring to the various changes occurring while viewing. click image to view the video.

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List of Mindfulness Practices experienced

Use this list of 25 practices to remind you of the variety of choices already experienced and choose what suits you best every day. Download sheet

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