Mindfulness at Work: Navigating Multitasking With Focus & Ease

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 Connection1

Are you Multitasking?

Embracing Multitasking Without compromising on focus and well being DecreasingIncreasing 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

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

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

Who is Using Mindfulness©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection

Who is Using Mindfulness Leading Businesses©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection

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

Who is Using Mindfulness3 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

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

Who is Using MindfulnessSports teams Apple"When players practice what is known as mindfulness–simply paying attention to whats actually happening–notonly do they play better and win more, they also becomemore 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

Who is Using Mindfulness Scientists©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection

Who is Using Mindfulness Health Care Practitioners©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection

Who is Using Mindfulness Teachers schools in©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection

Who is Using Mindfulness Our Military©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection

Benefits ofMindfulness 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

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

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

Interpersonal BenefitsEnhances•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

Physical BenefitsManage:•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

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

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

Mindfulness Mindfulness©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection

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

Mindfulness is Moment-to-Moment Awareness©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection

With Affectionate Curiosity©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection

andNon Judgment©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection

What Mindfulness Is Not It is not a drugIt is not a religion It is not about relaxationIt is not positive thinking ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection

How Mindfulness Works Moment to Moment©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection

The Science of Being Present©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection

©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection

Two Modes of The MindDefault Mode Network Sensory Perceptual ModeLearned Behavior Origins of IdentityNarrative Mind Present Moment Awareness

An Overactive Default Mode Network Based on study by Brewer et al 2011

Is it Possible to Change the Brain to be More Focused?

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

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

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

Mindfulness Essentials to enhance focus and well being at work Social SkillsPerformance at Work Problem Solving Attentional Training & Mindfulness Mindfulness Program

Corporate ProgramsAcademic Curriculums Mindfulness Programs Healthcare Trainings

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

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

Assessments: Group Analysis141210 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

STOP to Breathe…Questions?Visit us @ TheMindfulnessConnection.comEmail shalini@TheMindfulnessConnection.comJoin our Social Network Site MindfulUniverse.comTo bring Mindfulness to your workplaceshalini@themindfulnessconnection.com ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection

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Mindfulness at Work: Navigating Multitasking With Focus & Ease

by Shalini Bahl on Jun 24, 2012

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