1. Mindfulness in the
Workplace
Kristen Shader, M.Ed./Ed.S., NCC
Alcohol and Other Drug Case Manager/Clinician
UF Counseling and Wellness Center
Registered Mental Health Counseling Intern
http://www.virtuelle.co.uk/single-post/2016/03/21/Mindfulness-in-the-workplace

2. What is Mindfulness?
Activity: Try it Out!
The Benefits of Mindfulness at Work
Ways to Incorporate Mindfulness
into Your Workplace
Resources to Learn More
What to Expect:
http://www.goodnet.org/articles/three-benefits-to-mindfulness-at-work

3. My Background
 Mental Health Counseling– College
Students
 Learn Positive Coping Habits
 Teaching: Mindful Living
 Personal Application – Self Care for Stress
Kristen Shader

4. What is Mindfulness?
Awareness of Present Moment
Thoughts, Emotions, 5 Senses
Ex. “Inner Roommate” (Singer, 2007)
2 parts: Awareness + Acceptance
Allows for CHOICE, not automatic reaction
http://mindfulnessni.org/what-is-mindfulness/

5. Why Mindfulness is a Superpower

6. Now, You Can Try!
 3 Part Breathing Exercise
 Body Scan Meditation

7. Why is Mindfulness Important?
Corporate Level
http://www.kundaliniyogaboston.com/yoga-at-work/
Individual Level

8. Stress Affects Your Company
 Stress costs American companies an estimated $200 billion to
$300 billion in lost productivity each year. (Encyclopedia of Business, 2nd Ed.)
 U.S. employers spend 200 to 300 percent more for the indirect
costs of health care than they do on actual health care payments:
Absenteeism
Sick Days
Lower Productivity
http://www.mindful.org/mindfulness-work-and-you/

9.  CDC estimates 75 percent of all health care spending is on
preventable chronic illnesses (CDC, 2009).
 Estimated Two-thirds of visits to the doctor’s office are for
stress-related conditions. (American Academy of Family Physicians)
 72% of Americans report experiencing
physical symptoms of stress.
(American Psychological Association, 2014; Cohen, Janicki-Deverts, 2012; Porter, Teisberg,
& Wallace, 2008; ) http://homefitnessguru.net/health/4-ways-to-reduce-stress-at-work/

10. Mindfulness
DECREASES Stress
http://www.forbes.com/sites/jennagoudreau/2010/10/28/seven-steps-to-happiness-at-work/#282d12e11dcd

11.  Increased:
 Job Satisfaction
 Overall Mental Health (Decreased Anxiety & Depression
Symptoms)
 Ability to Perceive Experiences Objectively
 Emotional Self-Control
 Sale Performance
 Decreased:
 Multi-tasking
 Rumination
 Burn Out
Benefits of Mindfulness in the Workplace
(Davidson et al., 2003; Farb et al., 2010; Hülsheger, Alberts, Feinholdt, & Lang, 2013; Hyland, Lee, & Mills,
2015; McCraty, 2003; Orzech, Shapiro, Brown, & McKay, 2009; Roeser et al., 2013)
http://www.mindfulness4all.co.uk/mindfulness-in-the-workplace/mindfulness-in-the-workplace-training-
programmes

12.  College Students: Work-life balance predominant concern
 Shows Care and Concern for Employee Wellbeing
 Mission that Matters- Team
 Self-Selecting Applicants & Self-Care
Recruiting Benefits
http://www.gowiththeflowyoga.co.uk/corporate/

13. Individual Benefits
Increase Problem-Solving Skills, Confidence,
and Acceptance of Criticism
Improve Memory, Focus, & Attention Skills
(Zeidan, Johnson, Diamond, David, & Goolkasian, 2010; Moore, Gruber, Derose, & Malinowski, 2012)
Reduce Anger and Hostility (Samuelson, Carmody, Kabat-Zinn, & Bratt, 2007)
Increase Self-Compassion (Birnie, Speca, & Carlson, 2010)
Boost Immune System & Prevent
Stress-Eating (Alberts, Thewissen, & Raes, 2012; Davidson et al., 2003)
http://www.stressinstitute.com/?post=mindfully-reduce-work-
stress

14. http://www.careerealism.com/de-stress-work-
ways/
http://hbswk.hbs.edu/item/national-
health-costs-could-decrease-if-managers-
reduce-work-stress
http://homefitnessguru.net/health/4-ways-to-reduce-stress-at-work/

15. http://www.huffingtonpost.com/2014/03/12/mindfulness-at-work_0_n_4940788.html; http://positiveforce.com.au/; http://theworkplaceyogi.com/mindfulness/; http://www.huffingtonpost.com/marilyn-tam/how-to-be-happy-at-work_b_3648000.html;
http://www.huffingtonpost.com/2014/03/12/mindfulness-at-work_0_n_4940788.html

16. The Bottom Line
Mindfulness Can Save Your Company
Money and Resources
…And Help Create a Happier,
Healthier, More Content Team

17. Companies Embracing Mindfulness
Adobe
Aetna
AOL Time Warner
Apple
Facebook
General Mills
Google
HBO
Hubspot
McKinsey & Company
Nike
Prentice Hall
Procter & Gamble
Yahoo

18. Aetna
 CEO: Mark Bertolini & Duke University
 Free Yoga and Meditation Classes- 13,000 participated (25% of
50,000 employees)
 12 Week Yoga-Based Program
 Results:
 28% reduction stress
 20% improvement sleep quality
 19% reduction in pain
 62 minute increase productivity each week/employee
 Estimated $3,000/year savings PER EMPLOYEE ($150,000,000)
 3x stock increase 2010-2015

19. Google: Search Inside Yourself
 Contemplative Training Program (Favorite class out of 500+)
 Chade-Meng Tan
 Goal: Help employees related better to self and others
 7 weeks (or 2.5 day intensive retreat)
 6 month wait list
 3 Parts:
 Attention Training
 Self-Knowledge Development
 Creating Mental Habits
 Employee-Reported Results: Calmer, more patient, better able to listen,
handle stress easier
 Read more: http://www.nytimes.com/2012/04/29/technology/google-course-asks-
employees-to-take-a-deep-breath.html?pagewanted=2&_r=2
“We need an
expert. That
expert is you. This
class is to help
you discover what
you already
know.”

20. Examples of Mindfulness in the Workplace
 Yoga, Tai Chi, Qigong Classes
 Designated Quiet Space
 Group Guided or Silent Meditation
 Creative Supplies/Activities
 Encouraging Time Spent Outside
 Connection Between Employees- Meaningful Conversations
 Starting Meetings with Mindfulness Activity/Meditation
 Meeting “Check In” Questions: (Ex. “How present are you right now on a
scale of 1-10?”)
 Guest Lecturer/Mindfulness Speaker
http://mindfulnessforwellbeing.com.au/programs/mindfulnessatwork/

21. Brainstorm
How can you incorporate
mindfulness into your work
environment?
http://www.mindskin.com/796/Plot-twist-Waldo-
finds-himself

22. Workplace Resources
Online Resources:
 Bringing Mindfulness to the Workplace by Schaufenbuel (Online PDF) http://www.kenan-
flagler.unc.edu/~/media/Files/documents/executive-development/unc-white-paper-bringing-mindfulness-to-the-
workplace_final.pdf
 Stress Management and Mindfulness in the Workplace: American Management Association.
http://www.amajapan.co.jp/j/pdf/HRI_Mindfulness.pdf
Books & Blogs:
 Williams, Ray: Eye of the Storm: How Mindful Leaders Can Transform Chaotic Workplaces.
 Tan, Chade-Meng: Search Inside Yourself: The Unexpected Path to Achieving Success, Happiness (and World Peace)
 http://www.huffingtonpost.com/arianna-huffington/corporate-wellness_b_2903222.html
Trainings:
 Mindfulness-Based Stress Reduction (MBSR) :
Gainesville, FL http://nancylasseter.com/schedule.html
Corporate Training: http://www.mindfulnessprograms.com/corporate-program.php

23. Personal Resources
Magazines:
Mindful
Lion’s Roar
Books:
• Brach, Tara: Radical Acceptance
• Chodron, Pema: When Things Fall Apart
• Kabat-Zinn, Jon: Wherever You Go, There You Are &
Full Catastrophe Living
• Singer, Michael: The Untethered Soul
• Tolle, Eckhart: The Power of NOW
Questions? Email me at
Kris1022@ufl.edu
Apps:
Insight Timer
Calm