Leading Mindfully - Letting Go to Achieve More

1©Copyright SafetyWorks www.safetyworks.com.au
Leading Mindfully –
Letting Go to Achieve More
AIHS NSW Symposium 12 Sept 2019
Traci Carse, Organisational Psychologist

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Mindfulness and Me
Pulse Practice
What is Mindfulness? Impact on Others
Stress Reduction
Attentional Focus
9 Let’s Practice…
5
Why People are Practicing it
10 Kick-start a Mindful HabitLeaders Getting Mindful

Mindfulness & Me
Vipassana Meditation
Dhamma Bhumi
Vipassana Meditation Centre
Blackheath
Meditation/mindfulness practitioner and instructor for over 30 years

Pulse Practice

Reflection
How was that
practice for
you?
How was that
practice for you?
Share your Reflections

What is Mindfulness?
An intention
I am purposefully focusing my attention without judgment in order to be mindful
A mental state of meta-awareness
Being mindful, and knowing that I am being mindful
A behavioural activity
Undertaking a mindfulness practice
Moment-to-moment awareness
cultivated by paying attention in
the present moment, on
purpose, without reaction or
judgment’
(Kabat-Zinn, 2011)

The goal
Primarily on maintaining attention on a particular focus such as the breath or sensations of the body, or an external object
When attention wanders to thoughts, feelings or other stimuli (viewed as distractions) - simply notice them non-judgmentally and
return your attention to your focus
Same commitment is applied in daily life
Awareness is actively maintained on the present moment or in the here-and-now, in an accepting, non-reactive manner
A skill
That can be learnt, practiced and improved
Anticipated benefits
Greater ability to manage stressful events and difficult emotions, sustain attention and enhance one’s self-awareness and insight

The why…
Brain changes
over time
Enhance mental
health
.
Stress reduction
Non-reactivity
Attentional stability
Decrease in
depression and
anxiety

9©Copyright SafetyWorks www.safetyworks.com.au 9
Mindfulness
training and
practice
Changes in
the brain e.g.
limbic system,
prefrontal
cortex
Cognitive &
behavioural
development
e.g. emotion
regulation
Improved
leader
competencies
&
effectiveness
Mindful Leaders

Leaders Getting Mindful
Improved cognitive capacity and creativity
Increased emotional control
Behavioural flexibility
Increased autonomous motivation

Stress Reduction
• Fosters effective coping
• Reduces negative emotions
• Increases wellbeing
Mindfulness-based stress reduction for middle-managers
(Zolnierczyk-Zreda, Sanderson & Bedynska, 2016)
What did they do?
8-week intervention (weekly 3-hr group sessions, 1x7-hr group
session, 1x individual session plus daily practice)
What were the outcomes?
• Reduction in perceived work-related stress
• Reduction in sickness absence
• Increased self-esteem and emotional wellbeing during
organisational restructuring

Attentional Focus
• Increases attentional
stability
• Better control and
efficiency of attention e.g.
response time & accuracy
• Decreases mind wandering
(‘off-task thinking’)
Minds ‘At Attention’ military research
(Jha et al., 2015)
What did they do?
Trained US Army pre-deployment soldiers in mindfulness –
8-hour, 8-week instruction and exercises plus daily
practice
What were the outcomes?
• Improved working memory
• Able to maintain neuro cognitive functioning (e.g.
concentration and attention) better than their peers
• Cognitive resilience to stressors

Impact on Others
Enhanced employee & team performance
Improved communications
Positive workplace behaviours
Increased speaking-up

Let’s Practice…

Kick-start a Mindful Habit
Goal
Motivation
Cue
Capacity
Behaviour

Getting Mindful – 30 tips in 90 seconds
1. Create mindful
moments in your
day
2. Lock time away in
your calendar for self-
reflection
3. Start a mindfulness
journal
4. Write down your
mindfulness goals
5. Sign up to a local
class
6. Observe five
mindful breaths
7. Consider what
values lie behind
your mindfulness
goals
8. For 30 days, score
yourself on how well
you practiced
mindfulness
9. Download an
App
10. Relax, listen and
breathe when others
provide feedback
11. Talk about
mindfulness more often -
at work, at home
12. Identify where
you are not mindful
13. Do a meditation
retreat
14. Find out more
about leaders who
practice mindfulness
15. Post reminders
in places you'll see
regularly

Getting Mindful – 30 tips in 90 seconds
16. Create a
mindfulness
space at home
17. Remind yourself
why you’re
practicing
mindfulness
18. Find a
mindfulness space
at work
19. Weave in
compassion to
your practice
20. Follow a
disciplined daily
structure for a week
21. Slow down
22. Find a
mindfulness
buddy
23. Every day,
recognise at least
one thing you're
grateful for
24. Start your day by
noticing your
breathing and
thoughts
25. Learn more –
online, books, people
- to keep motivated
26. Check-in with
yourself throughout
the day
27. Take 10
minutes to do
nothing
28. Get good at being
kind to yourself and
getting back in the
groove
29. Practice mindfulness
during the day when your
energy is highest
30. Mindfulness is a life-long
journey

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Leading Mindfully - Letting Go to Achieve More

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