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Mindfulness in Business: The Science & Benefits



Mindfulness is non-judgemental present moment awareness. That means you’re not thinking about the past, you’re not thinking about the future, you’re 100% here-and-now. And rather than judging your experience as either good or bad you’re simply accepting it with curiosity.


Evolution has designed us to be miserable. Our ancestors survived to breed because they saw every potential threat as real; by running away from every rustle in the bushes they avoided being killed. Their brains evolved to cling to bad memories, anticipate worse in the future, and fear change and strangers. As a result our amygdalas, almond-sized parts of the brain, react more to negative than positive events, causing a “negativity bias“. Although many of us now live comparatively safe lives our brains still respond to everyday situations as though they mean life or death, noticing negative stimuli around five times more than positive and often interpreting neutral events as negative.


Mindfulness reduces the overreaction of the amygdala

The good news is through mindfulness we can rewire our brains, including reducing the amygdala’s overreactions. While once it was believed our brains were hard-wired by the time we reached adulthood, science has shown we continue to generate new brain cells throughout our lives. We can also modify the pathways signals follow within our brains and hence change our habitual ways of thinking.

There’s a saying  “cells that fire together wire together. Simplistically put, when particular messages often travel through our brains those connections become stronger, like pathways worn into a grassy meadow, meaning we’re more likely to think that way in the future. This is how a repeated action like driving eventually becomes automatic. It also means we can either accidentally or deliberately embed patterns of thoughts and hence emotions and behaviour. Given evolution has programmed us to feel disproportionate fear and focus on negative memories we’re naturally set up to feel anxious about the future and sad or angry about the past. However on the upside we can consciously choose to use our brains differently, in particular by practicing mindfulness, creating more constructive habitual thought patterns and emotions.

Meditation, one of the most common ways to practice mindfulness, has been demonstrated to increase activation of the anterior cingulate cortex (ACC). Activation of the ACC has a number of positive effects, including improving self-regulation and learning from past experience. In addition MRI scans of novices who undertook mindfulness meditation practices for 30 minutes a day over eight weeks showed “increased cortical density and thickness of the grey matter in the prefrontal cortex, the areas associated with empathy and compassion; and in the hippocampus, the brain area associated with learning and memory“. The increase in density is visible evidence these areas have become more active and effective.

Anterior Cingulate Cortex (ACC)

The Anterior Cingulate Cortex becomes more effective with mindfulness training


Better decision-making and strategic flexibility

Our evolution-imposed fear response encourages us to inappropriate knee-jerk responses. It narrows our perspective so we misinterpret situations and often miss the bigger picture. Meditation has been shown to promote improved problem-solving, with people more often choosing correct answers, learning from past experience, able to switch strategies when appropriate, and making less biased decisions.

Increased productivity through improved focus, memory and concentration

How much more effective could you be if you were able to maintain focus and concentration for longer periods of time? Heightened activity of the ACC helps you to resist distraction and keep you on-task, and undergoing mindfulness training only 4 times for 20 minutes per session has been shown to significantly improve memory and executive functioning.

Improved relationships

Meditation practices make it easier to add an all-important pause between stimulus and response. During that pause meditators are more often able to choose a constructive way to react to a situation. In addition practices such as loving-kindness meditation have been shown to provide many other benefits, including enhanced empathy and decreased bias towards others. All of these will help you to build stronger relationships with your stakeholders, better understanding and caring about their needs.

Less stress and more resilience

In today’s rapidly-changing business world our ability to thrive amidst the chaos is crucial. Mindfulness based stress reduction programs have been shown to  reduce burnout and improve well-being.

Reduced absenteeism and presenteeism

In her latest book “Future Brain – The 12 Keys to Create Your High-Performance Brain“, Dr Jenny Brockis refers to studies on presenteeism, the loss of productivity when an employee is present but at reduced capacity due to illness, stress or other distractions. Mindfulness practice reduces both absenteeism and presenteeism, improving mental and physical health through lower levels of stress, better sleep patterns, and a heightened sense of happiness. As a result you are able to be at work more often, happily and productively. You’re also likely to live longer!

Greater creativity

Some business problems can best, or sometimes only, be solved by a shift in perspective which allows the problem to be seen in a novel way; these are known as “Insight” problems. Insight problem solving is enhanced by increased mindfulness, and Guided Reflection is designed to bring about these valuable perspective shifts.


The busyness of business encourages us to feel we don’t have time to think, never mind minutes to spare for practicing mindfulness. We rush from meeting to meeting then home to juggle commitments with family and friends. If we’re lucky we may occasionally squeeze in an hour of exercise or a full night’s sleep. All of this contributes to high levels of stress and burnout and reduced levels of work performance.

However mindfulness practice can deliver benefits in as little as 10 minutes a day, an investment that pays for itself many times over. Meditation is the most common form of secular mindfulness practice, although other activities that keep returning the mind to the present moment can have similar effects. While practicing for longer will accelerate the benefits it’s the regularity that matters most. Practicing daily is ideal but it doesn’t matter if you miss a day occasionally.

Many people prefer to practice when they first get up in the morning, often rising early while the rest of the household is still asleep. This sets the tone for the day and you’re less likely to nod off than if you practice in the evening when you’re tired. Some like to practice twice, finding an evening session improves their sleep.

For your regular practice choose somewhere quiet and peaceful where you can be uninterrupted, ideally the same place every day, and set this place up with a comfortable place to sit. Your back should be upright but supported and relaxed, hands lightly rested in your lap, eyes either partially open but unfocused and looking downward or lightly closed.

There are many different guides to mindfulness practice; feel free to search the internet for one you like. This site describes five of the more common practices, plus there are many apps available to keep you on the mindfulness journey, some of which I’ve listed in this previous post.


In addition you can boost the benefits of your formal meditation sessions by seizing opportunities to meditate at other times, for example turning your attention to your breath while standing in a queue, waiting for an elevator or sitting at traffic lights. If you’re a complete beginner it can be very helpful to attend sessions led by an experienced guide, and even experienced meditators benefit from attending regular group meditation.

Want to be happier and more effective in your work?

Practice mindfulness and reap the benefits.


About the Author

This article was written by Fiona of threefold consulting.


Women on Top in Tech – Dawn Dickson, Founder and CEO of PopCom, Inc. and Founder of Flat Out of Heels



(Women on Top in Tech is a series about Women Founders, CEOs, and Leaders in technology. It aims to amplify and bring to the fore diversity in leadership in technology.)

Dawn Dickson is the Founder and CEO of PopCom, Inc. (formerly Solutions Vending, Inc.), the company behind PopCom Kiosks and the PopCom API, which provides a software solution to make vending machines more intelligent. She created the company after her own struggles to find vending machines that could sell her roll-up flat products, Flat Out of Heels, at high-traffic areas like airports.  She was awarded First place in the PowerMoves NOLA Big Break pitch Competition and second place in the 2016 SBA Innovate Her Challenge.

What makes you do what you do? 
I love solving big problems and working with amazing people to get it done.

How did you rise in the industry you are in?
After working in the vending industry for three years selling Flat Out of Heels in vending machines in airports and nightclubs, I was frustrated with the lack of data I was able to collect from my hardware. I also wanted more engaging and interactive experiences for my customers and after speaking with several retailers they felt the same way. That is when I decided to focus on PopCom and developing a software solution to solve the data problem in self-service retail.

Why did you take on this role/start this startup especially since this is perhaps a stretch or challenge for you (or viewed as one since you are not the usual leadership demographics)? 
The fact that I am not the usual, leadership demographic is the main reason why I was up for the challenge. The industry is in need of a change and I believe someone with a unique and different perspective and experience is needed. I look forward to collaborating with the industry leaders and veterans to build a product that everyone loves and finds value in.

Do you have a mentor that you look up to in your industries or did you look for one or how did that work? How did you make a match if you did, and how did you end up being mentored by him/her?
I am involved in several different industries and sectors – retail, self-service retail, hardware, software…so I have to learn a lot of information quickly.  There are several people that I look up to, follow their career, and seek advice from. I was fortunate to be able to participate in some of the country’s top accelerator and entrepreneurship development programs, including Techstars, Canopy Boulder, and the BIxel Exchange – the mentorship and network I gained from these programs has been invaluable and very instrumental in our progress.

Now as a leader how do you spot, develop, keep, grow and support your talent? 
I have learned that spotting talent takes time, it takes patience, and building relationships with people and networks to meet new people, most of my connections come from introductions. I focus on finding the right fit for the company culture, there is a lot of great talent out there, but the culture is different, I want us to be on the same wavelength. I am fortunate to have met some great people through the programs I was in that came on as mentors, advisors, and eventually full time team members. I take time to get to know my team individually and understand what their personal goals and ambitions are, ask them what their dream job looks like, understand their needs so they can be happy at work and be fulfilled. I believe in self-care and making mental health a priority, if a person is good within themselves they radiate positivity and are more productive.

Do you consciously or unconsciously support diversity and why?
I am a black woman so I am diversity. Naturally, we attract people we can relate to and have things in common, so I found that my team was heavily female and my diversity initiative was finding more men…when I thought about it I found it funny. Now I have a balanced team of men and women from diverse backgrounds, experiences, and perspectives which is exciting.

What is your take on what it takes to be a great leader in your industry and as a general rule of thumb? 
To be a great leader you have to be a team player, my rule is I never ask someone to do something that I would not do myself. I also have a rule to give the team the freedom and flexibility to work when and how they are most productive. That means some of us working different hours and being in the office different days, but happy team builds the dream!

Advice for others?
My advice is never give up if you believe in it. I started my company selling shoes in vending machines in 2011, it took me 7 years, a few failed hardware attempts, and many people telling me it would not work because the market was not ready. I was patient and what I believed would happen is happening. In May PopCom is bringing the PopShop to market, a next gen smart vending machine to sell and sample products. Our API will be ready in July and for the first time vending machine and kiosk owners can understand their conversion rates and have the level of data and analytics available that eCommerce stores have, but better. It has been a long journey and I feel it is just getting started, but I am only here because I never gave up.

If you’d like to get in touch with Dawn Dickson, please feel free to reach out to her on LinkedIn:

To learn more about PopCom, please click here.

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Callum Connects

Elaine Zhou, Co-Founder of China Women Equipping Center



Elaine went on a journey of self discovery and once she knew her true self she could be successful in her own business.

What’s your story?
I am very proud of where I came from and I am grateful for where I am living and working today. Singapore is my adopted home and it is my aim to always contribute to and serve this country and its people.
Twelve years ago, I moved to Singapore for an internship opportunity. I was twenty one years old and I didn’t have any friends, I didn’t speak English, I didn’t understand the culture or the customs. Everything was new and strange to me. Everything was difficult, but my parents had tremendous faith in me.
My parents have worked diligently on the family farm to raise us and send us to college. My parents had a huge influence on me. The important things I learnt from them are to love, to never give up, to be a hard worker and to have a can-do attitude. These are the qualities that I embrace in my daily life.

What excites you most about your industry?
We offer more than just training. Our business is a resource to be leveraged for transformation, improved teamwork, leadership behaviours, communication skills, relationship skills, coaching skills and increased job satisfaction and productivity.
Our passion and purpose is to help people grow as leaders and to create tremendous results by serving others well. We take people to daring destinations, beyond their imagination.
My greatest joy is to see people grow, change and transform and live a purposeful life; this is what motivates me to do more and do it well.

What’s your connection to Asia?
I was born in China and I have spent all my adult and professional life in Singapore.

Favourite city in Asia for business and why?
Singapore and China.
Singapore is a very sophisticated and systematic country. It is a structured and highly efficient business environment and people are generally nice and honest. Also, the convenience and diverse culture is a great advantage for people who want to settle down there, no matter if they are from the East or West. You always feel at home in Singapore.
I also like China because of its fast growth. The population and the market is here. However, it takes time to settle in because of the language barrier and the very different traditional culture. But you will also find it is very interesting and you’ll want to learn more about China. The people are nice if you know them well. It is always about relationship first and business second, and when you are in a business meeting, you really have to master the skill of “reading the air.” It is a skill to let people know and understand you; your values, your background, why you think in that way or why you do or do not do certain things. Doing business in China is like swimming in the ocean; it is an abundant ocean and it is full of risks. Always know your values and stay true to yourself and make decisions close to your heart. It will help you see things more clearly and get things done in a way that doesn’t violate your values.

What’s the best piece of advice you ever received?
“Be yourself, Elaine.” That is the best advice I have ever received. It was a big ‘aha’ moment for me. It was also the moment I truly and honestly looked within myself. I realized that when I am being my true self, and not trying to be someone else, I am able to connect with people instantly in a genuine and authentic way. It is a great feeling.

Who inspires you?
There are so many people who encourage me, lift me up and challenge me everyday. My mentor, John Maxwell who helped me discover my purpose in life; Michael Griffin, for his passion for Christ which is contagious and Wayne Dyer, my spiritual mentor who passed away in 2016. Also, people who are living with a purpose and striving everyday for their dream, they really inspire me. My clients, mentees and students. When I see that joy and peace in them, that inspires me to do more and do well. My team inspire me, especially when they said, “Elaine, I joined the business because of you.” They inspire me to make it work for the team and the business because it is beyond my own self interest. I am grateful for having so many people in my life who inspire me.

What have you just learnt recently that blew you away?
China is a big country, we all know that, and it is also an internet giant. Recently on a team meeting, one of the directors who manages a successful beauty business, shared with us, that everybody is on the internet, especially on WeChat. People are obsessed with online communities – for ordering food, getting taxis, forging relationships, connections and friends. Almost anything and everything can get done online. But right now, there is a new trend; more and more people want the “offline” experience. It usually takes one to two hours from one place to another in Beijing, but people want to make the effort to have a real connection with other people, to attend networks, seminars, workshops and business meetings.

If you had your time again, what would you do differently?
I started my first business when I was 24 years old, it failed. One year later, I started my second business and after a year and a half, I closed down the operation. After several painful experiences and two failed businesses, I started to look within myself, and seriously and intentionally invested in my personal growth at the age of 28. If I could turn back time, I wish I could have grown a lot earlier. I strongly believe that the level of our success is determined by the level of our self growth and we are always learning, everyday. But I also understand it is not the only way to live. I also consciously and intentionally try to live in the now. It is a beautiful and great way to live. In fact, I am grateful for what I have gone through; the pains, setbacks and challenges in my earlier life.

How do you unwind?
I like to stay connected with nature. For example, taking a walk barefoot on the grass and smelling the roses on the street. Having a beer or coffee along the riverside with friends; reading a good book; hunting for nice restaurants; swimming or running.

Favourite Asian destination for relaxation? Why?
Thailand – nice beaches, food and people.
Bali – fantastic beaches and food, great people.
Malaysia – Nice food and people, particularly Langkawi, Penang and KK.
Of course Singapore, it is always a place dear to my heart. It’s my home.
There are a lot of other interesting places in China which I am still exploring.

Everyone in business should read this book:
The Law of Success by Napoleon Hill
The Science of Getting Rich by Wallace Wattles
The Power of Now by Eckhart Tolle
Tao Te Ching: Change Your Thoughts, Change Your Life by Wayne Dyer
Developing the Leaders Within You by John C.Maxwell
Start with Why by Simon Sinek
These are some of the books that truly transformed my thinking and shaped my values.
I used to read a lot of different types of books, from sales, marketing, branding and management to different business models. I found it is really hard to master all of it and I was not optimizing my own strengths.
Entrepreneurship is a skill to be learnt. But it is really important to recognize what we are good at and what we are not so good at. We can not be everything.
Entrepreneurship is a journey of self-discovery and soul searching. It is all about learning and striving. We should try and always remember why we started our business in the first place.

Shameless plug for your business:
The China Women Equipping Center, is something both my team are I are very proud. We have put our hearts and souls into it, to help women in China grow and transform. As a developing country and with the rise of China, people are not lacking in money, everywhere is full of opportunity, but the challenge is the civilizations, values and faith. In fact the Chinese government puts a lot of effort into improving and shaping the international image to ensure it is making progress. But people are still facing a lot of pressure, especially women.
One of our business partners who is runs traditional Chinese medicine retail stores, shared that 80% of his patients are female, and the reason they are coming to see him are anxiety and depression.
Our China Women Equipping Center creates a safe and comfortable environment for women to help build their values and characters. My local team and I are very passionate about our mission and purpose. Beijing is our headquarters in China. We are planning to take three to six months to establish our business in Beijing and grow and expand to other major cities in China after that.

How can people connect with you?

This interview is part of the ‘Callum Connect’ series of more than 500 interviews

Callum Laing is an entrepreneur and investor based in Singapore. He has previously started, built and sold half a dozen businesses and is now a Partner at Unity-Group Private Equity and Co-Founder of The Marketing Group PLC. He is the author two best selling books ‘Progressive Partnerships’ and ‘Agglomerate’.

Connect with Callum here:
Download free copies of his books here:

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