This three-hour presentation introduces the practice of mindfulness and explores practical applications in the workplace. Mindfulness is the non-judgmental, moment to moment, awareness of the present moment. Mindfulness encompasses your ability to deepen self-awareness and be fully present to others. It enables you to initiate change or creatively meet the need for change with mindful planning and decision making. Studies show that stress is the number one issue in the workplace. Mindfulness addresses our responses to stress and fosters focus, clarity, creativity, and compassion in the workplace.

1. Mindfulness at Work
© 2019 R.Torrenti 1
Raymond Torrenti, Ph.D.

2. Mindfulness
Mindfulness is the non-judgmental,
moment to moment, awareness of the
present moment.
Mindfulness meditation
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3. Thoughts & Feelings
Research indicates each person has
approximately 60,000 to 70,000 thoughts
per day
Thoughts are mostly about the past or the
future
Thoughts and feelings arise and dissipate
all the time, they never last and are not you
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4. Mindfulness trains the brain to observe
passing thoughts and feelings, without
judgment, attachment, or aversion while
re-directing awareness back to the
present moment.
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5. Health Benefits
Boost immune system
Lower blood pressure
Reduce chronic pain
Improves sleep
Alleviates gastrointestinal difficulties
Reduces heart risks
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6. Brain Health
Changes the brain in areas associated
with positive emotional states
Cultivates willpower
Builds focus, clarity, and concentration
Boost overall cognitive function
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7. Wellbeing
Increases positive responses to stress
Reduces anxiety and depression
Cultivates self-awareness
Increases empathy and compassion
Reduces emotional reactions and promotes
mindful responses
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8. Mindfulness Meditation vs. Practice
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9. Non-judgment, Non-attachment
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10. The Essence of
Mindfulness
Is the non-judgmental observation of
thoughts and feelings and re-directing
attention back to the breath (or object)
with awareness of the present moment,
over and over again.
Simply Being–Relaxation and Presence
Mary Maddox
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11. Bringing Mindfulness to Work

12. Mindfulness at Work
Be more self-aware of whatever thoughts or feeling arise in
each work situation
Be more compassionate toward self and co-workers
Be mindfully responsive rather than emotionally reactive
Be more aware of your environment
Be fully present to each person you encounter
It enables you to initiate change or creatively meet the need
for change with mindful planning and decision making
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13. Purposeful Pauses
An intentional pause, checking in with
yourself, be aware of any thoughts, feelings,
and sensations without judgment,
attachment, or aversion
Purposeful pauses leads to greater self-
awareness, self-care, and being fully present
in work situations.
Allow Yourself The Time To Pause Dr. Lauren Tober
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14. Your Computer
How comfortable are you in your chair or
your computer desk
Note any tension in your body and relax
What thoughts or feelings come up as you
look at your emails, calendar, notices, calls,
or requests
Be mindful of your work environment
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15. Lunch
Lunch is a time to break away from your desk and
work environment
Eat mindfully and savor the enjoyment of eating
lunch
If possible, eat with those whose company you
enjoy
Lunch can also be a time for mindful walks,
exercise, and even a brief meditation
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16. The Raisin Experience
By increasing the awareness of mental and
physical states, mindfulness can help gain greater
awareness of thoughts, feelings, and behaviors in
the present moment
It increases awareness of how we pre-judge
instead of being open and curious to experiences
Paying close attention to the sensation of eating
can increase our enjoyment of food
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17. Multitask
Multitasking is a myth
Rather, be present to the task at hand and
be fully engaged with it
Mindfully prioritize important tasks
instead of constantly jumping from one
to the other
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18. People and Meetings
Be mindfully open and curious, without judgment,
when speaking with people or attending meetings
If you feel judgmental, anxious, or stressed, note
these without judgment
Be fully present to the people you encounter with
compassion and kindness
Belly Breathing For Anxiety - Mary Maddux
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19. Positive Emotional States
Gratitude (appreciation and joy)
Understanding (empathy)
Compassion (respect and courtesy)
Kindness toward self and others
Optimism (with action)
Putting things in realistic perspective
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20. Technology Resources
Insight Timer (free and pro version)
Calm (free and pro versions)
Mindfulness (free and pro versions
Relax Melodies App (free and pro versions)
Set notifications on smartphone for breaks
Play quiet ambient music
Schedule time on calendar with alarm
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21. People and Meetings
Be mindfully open and curious, without judgment,
when speaking with people or attending meetings
If you feel judgmental, anxious, or stressed, note
these without judgment
Be fully present to the people you encounter with
compassion and kindness
Belly Breathing For Anxiety - Mary Maddux
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22. –WJ Sieber
The search for happiness does not make us
happy — it is happiness-related experiences
that underlies and helps sustain positive
emotional states.
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23. – (Kabat-Zinn)
“Mindfulness involves intentionally cultivating
greater intimacy with the interior landscape of
your life. If we are willing to patiently and
lovingly watch our own minds, our own mental
turmoil, our own fears, hesitations, and
despairing thoughts, and our own body
reactions to those very thoughts, we will come
to see how much bigger we are than they are!”
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