View an exciting training on how to be mindful at work. 3 great tips to be more productive and creative at work! See www.larg.com for more information. Created by Lori Ann Roth Ph.D., CPLP

1. Mindfulness at Work
3 tips on how to be more
productive and creative at work

2. Hi. I’m Jill and I will be guiding you
through this e-learning on how to be
mindful at work. Just tap the enter key to
move forward.

3. https://search.yahoo.com/yhs/search?p=mindfulness+definition&ei=UTF-8&hspart=mozilla&hsimp=yhs-002
One definition of Mindfulness is that it is a
mental state achieved by focusing one's
awareness on the present moment, while
calmly acknowledging and accepting one's
feelings, thoughts, and bodily sensations, it is
used as a therapeutic technique .

4. So how can this help
you at work?
Have you ever
been stressed
at work?
Do you multi task
all of the time?
Stress is an
indicator of not
being mindful.
So… how can I be mindful?

5. Here are three tips for how to be
mindful at work. Practice them
and you will find yourself being
more productive and creative.
Practice
1.Daily Meditation
2.Mindful Breathing
3.Check in with yourself

6. My friend Dr. Halliwell will explain
these steps in more detail.

7. Step 1 - Use a Daily Meditation Practice
A regular meditation practice gives you the
foundation for being mindful at work. Read
meditation books or listen to guided CDs for
developing your practice.
(Mindful.org has a great list of resources.)

8. Step 2 – Use Mindful Breathing
We can use our breath to practice mindfulness. Mindful
breathing is different from deep breathing. In fact, you’re
not trying to control your breath at all, you’re simply
letting it be as it naturally is and gently attending to that.
Depending on your schedule, practicing mindful
breathing anywhere from 2 minutes to 30 minutes.

9. Sit comfortably upright, and focus on the natural flow of your
breath. Try not thinking about the breath so much as feeling
its texture, riding its waves a bit like you might ride a wave on
the ocean.
When your mind naturally wanders from your breath, simply
return to it gently. You don’t have to shut out other parts of
your experience, [such as] thoughts, emotions, body
sensations, sounds. Just let them be there in the background
as you attend gently to the breath.

10. There also are many clever ways to sneak in
mindful breathing, especially when you’re
super busy. I know people who use bathroom
breaks to engage in several minutes of mindful
breathing. Other people put stickers on the
receiver of their phones as a reminder to pause
for three rings before answering, and use that
space to take a mindful breath.

11. Step 3 - Checking In With Yourself
It’s common for people to move about
their days with very little awareness. For
instance, without even knowing it, you
might be tensing up, ruminating [or
avoiding your emotions], which only
contributes to feelings of overwhelm.

12. Even if you’re anxious over a difficult situation, you can
still use mindfulness to help. “In that case, mindfulness
– being aware of how that situation is affecting us –
may help us to make a more considered decision about
how to respond.

13. The more we practice mindfulness, the
more likely it is to become our default
way of being at work, and the more
attuned we will become, to ourselves,
others and our environment. And the
more attuned we become, the more
skillful we are likely to be at whatever
job we’re doing.

14. Thank you Dr.
Halliwell.
You are very
welcome Jill.

15. Now that you have learned
these three tips, share them
with co-workers and practice
them at work.
Practice
1.Daily Meditation
2.Mindful Breathing
3.Check in with yourself

16. http://psychcentral.com/blog/archives/2013/03/12/3-tips-for-
being-mindful-at-work/
A special thank you to Dr. Halliwell for giving permission to use his
image
References:
Created by: Lori Ann Roth Ph.D. CPLP

17. Lori Ann Roth, Ph.D., CPLP, is the president of Learning and… She is
a life-long learner and self-awareness expert who is dedicated to
helping individuals learn so that they can be their best selves and
work with others. “Be the best YOU” is one of her favorite sayings.
She is a creative and experienced learning and development
professional who has been in the field for over 35 years and loves to
help adults learn while facilitating a fun and yet educational
experience. Lori has transformed individuals and teams to be more
productive, communicate better and solve problems faster through
training, coaching and facilitation. She uses assessments such as
DiSC, MBTI, Pearman, Emotional Intelligence and Strengthsfinder to
help teams work better together. See more at www.larg.com
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