Mindfulness at work
- 1. Mindfulness at Work © 2019 R.Torrenti 1 Raymond Torrenti, Ph.D.
- 2. Mindfulness Mindfulness is the non-judgmental, moment to moment, awareness of the present moment. Mindfulness meditation 2
- 3. Thoughts & Feelings Research indicates each person has approximately 60,000 to 70,000 thoughts per day Thoughts are mostly about the past or the future Thoughts and feelings arise and dissipate all the time, they never last and are not you 3
- 4. Mindfulness trains the brain to observe passing thoughts and feelings, without judgment, attachment, or aversion while re-directing awareness back to the present moment. 4
- 5. Health Benefits Boost immune system Lower blood pressure Reduce chronic pain Improves sleep Alleviates gastrointestinal difficulties Reduces heart risks 5
- 6. Brain Health Changes the brain in areas associated with positive emotional states Cultivates willpower Builds focus, clarity, and concentration Boost overall cognitive function 6
- 7. Wellbeing Increases positive responses to stress Reduces anxiety and depression Cultivates self-awareness Increases empathy and compassion Reduces emotional reactions and promotes mindful responses 7
- 8. Mindfulness Meditation vs. Practice 8
- 10. The Essence of Mindfulness Is the non-judgmental observation of thoughts and feelings and re-directing attention back to the breath (or object) with awareness of the present moment, over and over again. Simply Being–Relaxation and Presence Mary Maddox 10
- 11. Bringing Mindfulness to Work
- 12. Mindfulness at Work Be more self-aware of whatever thoughts or feeling arise in each work situation Be more compassionate toward self and co-workers Be mindfully responsive rather than emotionally reactive Be more aware of your environment Be fully present to each person you encounter It enables you to initiate change or creatively meet the need for change with mindful planning and decision making 12
- 13. Purposeful Pauses An intentional pause, checking in with yourself, be aware of any thoughts, feelings, and sensations without judgment, attachment, or aversion Purposeful pauses leads to greater self- awareness, self-care, and being fully present in work situations. Allow Yourself The Time To Pause Dr. Lauren Tober 13
- 14. Your Computer How comfortable are you in your chair or your computer desk Note any tension in your body and relax What thoughts or feelings come up as you look at your emails, calendar, notices, calls, or requests Be mindful of your work environment 14
- 15. Lunch Lunch is a time to break away from your desk and work environment Eat mindfully and savor the enjoyment of eating lunch If possible, eat with those whose company you enjoy Lunch can also be a time for mindful walks, exercise, and even a brief meditation 15
- 16. The Raisin Experience By increasing the awareness of mental and physical states, mindfulness can help gain greater awareness of thoughts, feelings, and behaviors in the present moment It increases awareness of how we pre-judge instead of being open and curious to experiences Paying close attention to the sensation of eating can increase our enjoyment of food 16
- 17. Multitask Multitasking is a myth Rather, be present to the task at hand and be fully engaged with it Mindfully prioritize important tasks instead of constantly jumping from one to the other 17
- 18. People and Meetings Be mindfully open and curious, without judgment, when speaking with people or attending meetings If you feel judgmental, anxious, or stressed, note these without judgment Be fully present to the people you encounter with compassion and kindness Belly Breathing For Anxiety - Mary Maddux 18
- 19. Positive Emotional States Gratitude (appreciation and joy) Understanding (empathy) Compassion (respect and courtesy) Kindness toward self and others Optimism (with action) Putting things in realistic perspective 19
- 20. Technology Resources Insight Timer (free and pro version) Calm (free and pro versions) Mindfulness (free and pro versions Relax Melodies App (free and pro versions) Set notifications on smartphone for breaks Play quiet ambient music Schedule time on calendar with alarm 20
- 21. People and Meetings Be mindfully open and curious, without judgment, when speaking with people or attending meetings If you feel judgmental, anxious, or stressed, note these without judgment Be fully present to the people you encounter with compassion and kindness Belly Breathing For Anxiety - Mary Maddux 18
- 22. –WJ Sieber The search for happiness does not make us happy — it is happiness-related experiences that underlies and helps sustain positive emotional states. 21
- 23. – (Kabat-Zinn) “Mindfulness involves intentionally cultivating greater intimacy with the interior landscape of your life. If we are willing to patiently and lovingly watch our own minds, our own mental turmoil, our own fears, hesitations, and despairing thoughts, and our own body reactions to those very thoughts, we will come to see how much bigger we are than they are!” 22