Mindfulness in the Workplace
What is Mindfulness?
"Mindfulness has been described as an intentional focused awareness " a way of paying non-judgmental attention on purpose, and in the present moment." – "Jon Kabbat Zinn", Full Catastrophe Living.
This sounds like a simple life skill and not very applicable in the workplace. But when we try to focus our minds, we realize that our minds and thoughts control us, and we are often living in the past or the future. Our minds jump from one random thought to another. This leads us to react automatically to both daily and difficult situations. With mindfulness, we come into greater awareness of the present moment, can have greater mental stability, and develop the ability to respond consciously, to think creatively and to be open to new possibilities in our relationships and in our environments. This is very valuable in the complex and fast paced business environment.
We can learn to control our minds, rather than be controlled by them.
Mindfulness can be used in a formal session of focused awareness, as well as in the attitude that we have to our everyday experiences.
Over the last 20 years, mindfulness has been brought into the workplace by diverse organizations, notably the Centre for Mindfulness in Medicine, Healthcare and Society from the University of Massachusetts. Mindfulness programs have been brought to a variety of groups such as attorneys, judges, educators, corporate employees and executives as well as to professional athletes. Mindfulness meditation has also been shown to be significant in the diminishing anxiety, stress, and depression, as well as in supporting physical health and healing. Extensive research in mindfulness is showing a variety of benefits for its practitioners.
Mindfulness meditation programs are now being offered in workplaces, hospitals, health centres, student health services, prisons, all over the world.
Corporations and institutions are becoming more aware of the many benefits of mindfulness training for their employees, including:
- Greater ability to manage stress
- Clearer and more effective communication
- Becoming more conscious in their communication, so that they are responding with awareness rather than reacting
- Improved abilities to address conflict in the workplace
- Improved teamwork
- Enhanced creativity and leadership in the workplace
- Increased stability during periods of change
- More self-awareness about personal stress and how to prevent it
- Overall improvements in workplace functioning
By living more in the present moment and having greater awareness and control of our minds we can:
- Stop habitual patterns of thought and reactions
- Have greater clarity about ourselves, others and our environments
- Have better understanding of complex situations
- Choose more effective responses and solutions
- Connect with creative "out of the box" solutions
- Overcome stereotypical thinking
Mindfulness training supports the development of a more effective, productive, peaceful and creative workplace.
Mindfulness for the Workplace
Every "Mindfulness for the Workplace" seminar is Custom Designed for Your Organization.
Who should attend:
- individuals and groups who are experiencing high levels of stress
- individuals and groups who are experiencing downsizing, change, and reorganization
- managers who want to communicate more effectively with employees
- employees who want to be more effective in their interpersonal communications
- managers who want to reduce interpersonal conflict in the workplace
- executives who want greater focus, clarity and creativity on the job
- teams who want to create more successful working styles
- Individuals and groups who want to have more enjoyment in their workday
Mindfulness for the Workplace Programs
1) Beginning Mindfulness: An Hour for Mindfulness
You will learn about:
- Mindfulness as an effective stress management technique
- What is mindfulness and why this is relevant to you and your workplace
- How to do mindfulness practice and develop attitudes of mindfulness in daily life
- How to continue your practice beyond the session
Program Content:
- Description of mindfulness
- Instruction and practice in various forms of mindfulness
- Teaching of mindfulness in daily life attitudes and practices
- Research results on applications of mindfulness in health and workplace settings
- Take home program on introducing mindfulness into your daily life
2) Half-Day Program Mindfulness for the Workplace
You will learn about:
- Mindfulness as an effective stress management technique
- What is mindfulness and why this is relevant to you and your workplace
- Research results on mindfulness in reducing stress and improving health
- How to use mindfulness in a 4 step process to greater communication and effectiveness
- How to continue your mindfulness practice
Program Content:
- Description of mindfulness
- Mindfulness and stress reduction
- Learning how to practice various forms of mindfulness
- Research results on applications of mindfulness in health and workplace settings
- Mindfulness and Effective Communication
- Take home program on introducing mindfulness into your daily life
3) Whole Day Program in Mindfulness for the Workplace
(This program can also be delivered in a weekend retreat format)
You will learn about:
- Mindfulness as an effective stress management technique
- What is mindfulness and why this is relevant to you and your workplace
- Research results on mindfulness in reducing stress and improving health
- Research results on mindfulness in improving wellness in the workplace
- How to learn to respond to others with awareness rather than react automatically
- How to have greater work/life balance
- Special applications of mindfulness to conflict resolution, team building, creative development
- Practical ways to bring greater enjoyment into your workplace
Program Content:
- Needs assessment of organization in regard to mindfulness
- Description of mindfulness
- Instruction and practice in various forms of mindfulness
- Research results on applications of mindfulness in health and workplace settings
- Special applications of mindfulness in the workplace to team building, interpersonal communication, resolving conflict in the workplace
- How to create more enjoyment in your workplace through mindfulness
- Take home program on introducing mindfulness into your daily life
- Follow up support with your mindfulness program
Incorporating mindfulness into your workday:
Here are a few suggestions for making your workday more mindful, and more relaxed. Try them out and let us know how you feel!
- Take 5 minutes or more in the morning to be quiet and meditate, listen to the sounds of nature, gaze out the window, take a quiet walk.
- While your car is warming up, pay attention to the quality of your breathing and how your body feels.
- While you are driving, become aware of the tension in your body. Are your hands gripping the wheel? is your stomach tight? do you feel you have to be tense to drive effectively?
- When you are stopped at a red light, or stuck in traffic, pay attention to your breathing or the sky, or the sights around you.
- Once you park your car, think of moving through your day efficiently, but more slowly.
- While sitting at your desk, pay attention on a regular basis to your bodily sensations and your breath. Some people use the top of the hour as a time to check on their breathing and make sure it is slow and comfortable Stop for a few minutes every hour.
- Take something beautiful and meaningful to you to your workplace: it could be family photos, a plant you like, a photo of a special nature scene. Place it it where you can see it easily.
- Take some time at lunch or during breaks to connect with others in the workplace that you enjoy. Try to talk about things that are not work related.
- At the end of the workday, review your activities and congratulate yourself for all that you have accomplished. Put anything left over on a list for tomorrow. You have done enough work for today.
- While driving home, be aware of your body. Are you tense? Are you rushing?
- When you park your car at home, take a minute to orient yourself to the next phase of your day, your personal or family time.
- Try to change out of your work clothes when you get home. This might help you to transition into your next "role" of the day. If you live with others, say hello to each of them. If you live alone, enjoy the feeling of quiet and peace in your own environment.
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