The document provides guidance for mindfulness-based communication practice sessions in the workplace. It summarizes Mindfulness at Work (MAW) sessions which are modeled after Mindfulness-Based Stress Reduction but shorter at 45 minutes. Sessions include an introduction on the theme, an experiential learning exercise, a formal mindfulness practice, and an invitation for informal practice outside of class. Eight themes are outlined that can be covered in sessions, such as other people being a source of stress, listening actively while suspending judgement, and expanding awareness to include context.

1. MINDFUL COMMUNICATION FACILITATOR GUIDE for mindfulness based communication practice Inspired by the work of Jon Kabat-Zinn (Mindfulness Based Stress Reduction, MBSR, Mindfulness, Mindful Communication, Mindfulness Based Practices, Mindfulness at Work, Mindfulness in the Workplace) www.minfulnessatwork.org / Valérie Saintot / June 2010 [email_address]

11. 2 Fighting or flying as default patterns in interpersonal relations (B/B) Experiential learning (explanation) AIKIDO OF COMMUNICATION : two-partner exercise Step 1 : passivity-aggression: partner A lies on the floor totally passive while partner B takes physically aggressive postures and threatening facial expressions, gesticulating as if Partner B would end up hitting partner A (without ultimately doing !). The facilitator stops the role play and ask participants to close their eyes and feel within how it is for them. Then partners change role. Step 2 : aggression-avoidance : partner A and B are standing. Partner A stands still. Partner B walks towards partner A with both feast/arms stretching forward without changing trajectory. Just before being impacted, partner A escapes sidewise. Then partners change role. Step 3 : aggression-aggression : partner A is challenged by partner B as above. This time partner A oppose feast/arms straight when partner B comes closer. Both resist and push on their heels (give the guidance that this is role play and power should be adjusted to help make the point but not to enter a fight  ). Step 4 : mindfulness based stress response : the first three steps were about the stress reaction . This step is about the stress response . We are aware of the partner without loosing our own balance of mind. Grounded in our breath and seeing the situation as a whole. Partner A stands still. Partner B comes at partner A as above. Partner A grasp the wrists of partner B and come to partner B side still holding the wrists. Both partners are in confrontational contact but now looking together in the same direction. Each of the steps carries a different message. In the ½ day workshop, repeating this with time for inquiry between each step at partner level and after step 4 in plenary can be a useful warm up for the workshop. www.mindfulnessatwork.org / [email_address]

16. 7 Expanding the field of awareness to include the context (A/B) Introduction (5-7 minutes) Main messages: Read and hand out the poem of Chuang Tzu quoted by Jon Kabat-Zinn in Coming to our senses in the chapter called ‘Reminding myself that self-righteousness is not helpful’. Poem reproduced on the next slide. Experiential learning (up to 10 minutes) COMING TO OUR SENSES : Step 1 : ask the participants to be still and focus on listening to the sounds they can hear. Step 2 : ask the participants to count how many different colours they can see. Step 3 : ask the participants how many textures they come in contact with while staying where there are Ask each of them after each step the number they have counted. Then also ask them whether they remembered their breathing, their body, other thoughts or feelings while practicing Formal practice (up to 25 min) Sitting meditation : enable participants to train returning to their breath as an ever present option Informal practice 15 minutes per day practice expanding awareness: start with your breath, then your body, then activate your senses, then integrate the people and surrounding. Start the process over again every time you notice your attention has drifted away. www.mindfulnessatwork.org / [email_address]

17. 7 Expanding the field of awareness to include the context (B/B) If a man is crossing a river And an empty boat collides with his own skiff, Even though he be a bad-tempered man He will not become very angry. But if he sees a man in the boat, He will shout at him to steer clear. If the shout is not heard, he will shout again, And yet again, and begin cursing. And all because there is somebody in the boat. Yet if the boat were empty, He would not be shouting, and not angry. If you can empty your own boat Crossing the river of the world, No one will oppose you, No one will seek to harm you. www.mindfulnessatwork.org / [email_address] Poem from Chuang Tzu quoted by Jon Kabat-Zinn in Coming to our senses in the chapter called ‘ Reminding myself that self-righteousness is not helpful ’

19. 8 Learning to assert mindfully Dialogue 1 A : You are always interrupting when I want to explain something to you B : That’s not true, you are inventing and you are just frustrated A : How can you say this? You perfectly know how your behaviour is disruptive B : It is impossible to discuss with you Dialogue 2 A : when I explain something to you, I feel upset if you interrupt me B : sorry, I do not mean to upset you. Are you open to talk about finding alternatives to avoid creating this discomfort? A : I appreciate your offer and accept it B : thank you, let’s do so www.mindfulnessatwork.org / [email_address]

20. ½ day mindful communication workshop FORMAL & INFORMAL PRACTICE REVIEW OF THE 8 SESSIONS SPACE FOR INQUIRY www.mindfulnessatwork.org / [email_address] Connectedness Flying or fighting In touch with oneself Perspectives Active listening & non-judging Asserting mindfully Expanding awareness I am not my thoughts or emotions