Mindfulness at Work: Navigating Multitasking With Focus & Ease
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This is a webinar I did for AllOne Health’s clients on mindfulness at work and how it enhances the ability to focus and well being. If you would like to see the full webinar please visit the website: http://mindfuluniverse.com/video/mindfulness-at-work-new-approaches-to-maximize-focus If you would like the slides please let me know and I will be happy to email you a copy
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Mindfulness at Work: Navigating Multitasking With Focus & Ease
- 1. Mindfulness at Work: New Approaches to Enhance Focus and Well-being Presented by: Shalini Bahl, PhD Co-founder, The Mindfulness Connection ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection 1
- 3. Embracing Multitasking Without compromising on focus and well being Decreasing Increasing Workload Productivity 40% Uncertainty IQ 10 points Digital Media Well Being Ambitions Focus ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
- 4. Experiment: The STOP Technique Stop Take A Breath Open-Soften-Observe Proceed ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
- 5. Agenda • Who is using mindfulness & why • What is mindfulness • Science of being present • Mindfulness Programs ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
- 6. Who is Using Mindfulness ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
- 7. Who is Using Mindfulness Leading Businesses ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
- 8. Who is Using Mindfulness Google 1,000 Employees taken the course 7-weeks course Offered 4 times a year Long Waiting list New York Times, April 28, 2012 ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
- 9. Who is Using Mindfulness 3 meditation courses energizing its 5,000 employees "We usually had a coffee and a Danish on our meeting breaks and would go right into a sugar slump,” spokeswoman Lorraine Ryan. http://www.businessweek.com/magazine/content/03_30/b3843076.htm ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
- 10. Who is Using Mindfulness A p p l e Employees Enjoy 30 minutes to meditate Classes on meditation and yoga on-site Meditation room on-site http://blogs.plos.org/neurotribes/2011/10/28/what-kind-of-buddhist-was- steve-jobs-really/ ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
- 11. Who is Using Mindfulness Sports teams Apple "When players practice what is known as mindfulness– simply paying attention to what's actually happening–not only do they play better and win more, they also become more attuned with each other.” Phil Jackson, former American professional basketball coach ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
- 12. Who is Using Mindfulness Scientists ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
- 13. Who is Using Mindfulness Health Care Practitioners ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
- 14. Who is Using Mindfulness Teachers schools in ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
- 15. Who is Using Mindfulness Our Military ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
- 16. Benefits of Mindfulness Psychological Interpersonal Physical Benefits based on peer based research papers ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
- 17. Psychological Benefits Decreases •Unhealthy Behaviors •Stress •Anxiety •Depression •Smoking ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
- 18. Psychological Benefits Enhances •Self Esteem •Self Actualization •Self Regulation •Emotion Regulation •Autonomy •Resilience •Attention & Focus ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
- 19. Interpersonal Benefits Enhances •Satisfaction •Cognitive flexibility •Communication Skills •Relatedness fulfillment •Emotional Intelligence •Lower reactivity ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
- 20. Physical Benefits Manage: •Chronic pain •Glucose levels & diabetes •Suffering from fibromyalgia •Cardiovascular related ailments ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
- 21. What is the ROI? Taking care of your people is also good for bottom line Firms of Endearment by Sisodia et al 2007 ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
- 22. Take a Mindful Break Stop Take A Breath Open-Soften-Observe Proceed ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
- 23. Mindfulness Mindfulness ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
- 24. What is Mindfulness Mindfulness ispaying attention in a particular way: on purpose, in the present moment, and non-judgmentally.” ~Dr Jon Kabat-Zinn, 1994 ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
- 25. Mindfulness is Moment-to-Moment Awareness ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
- 26. With Affectionate Curiosity ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
- 27. and Non Judgment ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
- 28. What Mindfulness Is Not It is not a drug It is not a religion It is not about relaxation It is not positive thinking ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
- 29. How Mindfulness Works Moment to Moment ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
- 30. The Science of Being Present ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
- 31. ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
- 32. ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
- 33. Two Modes of The Mind Default Mode Network Sensory Perceptual Mode Learned Behavior Origins of Identity Narrative Mind Present Moment Awareness
- 34. An Overactive Default Mode Network Based on study by Brewer et al 2011
- 35. Is it Possible to Change the Brain to be More Focused?
- 36. Why Mindfulness Works *95% Mindfulness Practice Mindful Non Mindful Meditation Body Scan Behavior Mindful Movement *5% Mindfulness Trait Top-Down Conscious Mind Attentional Stress Control Non-Evaluative Bottom-Up Control Auto-Pilot External/Internal *Bargh and Chartrand 1999 Stimuli ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
- 37. Non Mindful Mindful Lack of awareness Meta awareness Lack of focus Ability to switch Reactivity Response-ability Overwhelm Resilience ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
- 38. Reflect on What is your lack of focus costing you? • Work • Relationships • Emotional health • Physical Health • Personal development ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
- 39. Mindfulness Essentials to enhance focus and well being at work Social Skills Performance at Work Problem Solving Attentional Training & Mindfulness Mindfulness Program
- 40. Corporate Programs Academic Curriculums Mindfulness Programs Healthcare Trainings
- 41. Formats for Programs • 1.5 hour on-site group presentation • 1.5/2.5 hours on-site group presentation • Introductory program + 4 to 8 weekly sessions • 30-45 Minutes on-site mindfulness meditation • 4 weeks to 6 Weeks • Four 1 hour sessions • Eight 2-hours sessions Online training
- 42. Assessments: Group Analysis & Individual Charts For Leadership Programs Acting with Awareness Time 8 1 7 6 5 4 Describing 3 Observation 2 1 0 Non Judgment Non Reactivity ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
- 43. Assessments: Group Analysis 14 12 10 8 6 4 2 Time 2 0 Time 1 ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
- 44. STOP to Breathe… Questions? Visit us @ TheMindfulnessConnection.com Email shalini@TheMindfulnessConnection.com Join our Social Network Site MindfulUniverse.com To bring Mindfulness to your workplace shalini@themindfulnessconnection.com ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
Editor's Notes
- 12One technique that is popularly used in mindfulness programs is the STOP technique. This technique helps to get us out of the autopilot mode and become more present with the ability to make choices rather than automatic reactionsSo Barry what do you think – how about using the stop technique through the webinar as a kind of self experiment to become aware of our own tendencies to get distracted, to act without thinking,– and this is something you could practice and use outside of this webinar.If it is possible for you, we invite you to commit to being here fully for the webinar and using this opportunity to notice your impulses to be distracted, and if you get distracted simply coming back to the task at hand, with kindness to yourself, no place for judgments here.At the end of the webinar we can share what was your experience with this experimentSo lets try it out. First step is to stop – so stop doing what ever you are doing, even if only for a moment and become fully present, be here fully.Next taking a deep breaths and letting go – using this moment to nourish yourself with some deep breaths if you like. Connecting with the direct sensations of breathing in and out, so rather than thinking about breathing really feel the breath coming in and leaving your body.Next, opening and softening your body – noticing if there is any tightness anywhere in your body, and soften as much as is possible for you at this time. Observe your thoughts- are you thinking about the past or what you want to do next – observe what you are feelings at this time, are you getting impatient or bored, notice your impulse to react or do something else other than being here. Observing yourself with kindness – we can be so critical of ourselves, in this practice you are learning to approach yourself and all situations with kindness and compassionate inquiry.And then proceed, so let us proceed to the next slide
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- 42Lets take a quick look how the mindfulness programs can help you
- 43The three areas we decided to focus on primarily because of our training and experience are corporations, academia, and healthcareFor corporations we have found that people are busy and cannot take out the 2.5 hours for the Mindfulness based stress reductions programs – so we have tailored programs for them that are 1 to 1 and a half hours long. The main areas of interest for them are definitely stress reduction and skills that are on the go are especially appealing to them.With college students again programs focusing on stress and on the go are of great appeal. We are also creating an online program for mbas called corporate mindful response-ability to discuss mindfulness in the contect of corporate responsibility and ethics. It will include harvard business review articles, case studies, and scientific research in mindfulness, integrated with the traditional scope that most mbsr programs cover.In health care we have created curriculums for mindfulness based relapse prevention programs, schizophrenia, anxiety and people with tics. teaching at mass general, harvard medical, libararians, colleges, nursing homes, business schools, researchers and leading scientists, meditating for over 3 decadesClurriclums mindfulness based relapse prevention women in recovery, schozophrenia
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