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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 Connection
1
Are you Multitasking?
Embracing Multitasking
                  Without compromising on focus and well being




                                                                                                                           Decreasing
Increasing




             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 Mindfulness




3 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 Mindfulness
Sports teams                                         Apple




"When players practice what is known as mindfulness–
simply paying attention to what's actually happening–not
only do they play better and win more, they also become
more 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 of
Mindfulness

 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 Benefits




Enhances
•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 Benefits
Manage:
•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
and
Non 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 drug

It is not a religion

 It is not about relaxation

It 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
©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
Two Modes of The Mind




Default Mode Network   Sensory Perceptual Mode
Learned Behavior       Origins of Identity
Narrative 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 Skills
Performance at Work




                                                 Problem Solving




                                Attentional Training & Mindfulness
                               Mindfulness Program
Corporate Programs




Academic 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 Analysis
14
12
10
 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.com
Email shalini@TheMindfulnessConnection.com

Join our Social Network Site MindfulUniverse.com

To bring Mindfulness to your workplace
shalini@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

  • 1. 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 Connection 1
  • 3. Embracing Multitasking Without compromising on focus and well being Decreasing Increasing 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
  • 4. 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
  • 5. 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
  • 6. Who is Using Mindfulness ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
  • 7. Who is Using Mindfulness Leading Businesses ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
  • 8. 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
  • 9. Who is Using Mindfulness 3 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
  • 10. 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
  • 11. Who is Using Mindfulness Sports teams Apple "When players practice what is known as mindfulness– simply paying attention to what's actually happening–not only do they play better and win more, they also become more 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
  • 12. Who is Using Mindfulness Scientists ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
  • 13. Who is Using Mindfulness Health Care Practitioners ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
  • 14. Who is Using Mindfulness Teachers schools in ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
  • 15. Who is Using Mindfulness Our Military ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
  • 16. Benefits of Mindfulness 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
  • 17. 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
  • 18. 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
  • 19. Interpersonal Benefits Enhances •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
  • 20. Physical Benefits Manage: •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
  • 21. 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
  • 22. 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
  • 23. Mindfulness Mindfulness ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
  • 24. 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
  • 25. Mindfulness is Moment-to-Moment Awareness ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
  • 26. With Affectionate Curiosity ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
  • 27. and Non Judgment ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
  • 28. What Mindfulness Is Not It is not a drug It is not a religion It is not about relaxation It is not positive thinking ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
  • 29. How Mindfulness Works Moment to Moment ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
  • 30. The Science of Being Present ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
  • 31. ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
  • 32. ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection
  • 33. Two Modes of The Mind Default Mode Network Sensory Perceptual Mode Learned Behavior Origins of Identity Narrative Mind Present Moment Awareness
  • 34. An Overactive Default Mode Network Based on study by Brewer et al 2011
  • 35. Is it Possible to Change the Brain to be More Focused?
  • 36. 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
  • 37. 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
  • 38. 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
  • 39. Mindfulness Essentials to enhance focus and well being at work Social Skills Performance at Work Problem Solving Attentional Training & Mindfulness Mindfulness Program
  • 40. Corporate Programs Academic Curriculums Mindfulness Programs Healthcare Trainings
  • 41. 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
  • 42. 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
  • 43. Assessments: Group Analysis 14 12 10 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
  • 44. STOP to Breathe… Questions? Visit us @ TheMindfulnessConnection.com Email shalini@TheMindfulnessConnection.com Join our Social Network Site MindfulUniverse.com To bring Mindfulness to your workplace shalini@themindfulnessconnection.com ©These materials cannot be reproduced, copied, or used without express written permission from The Mindfulness Connection

Editor's Notes

  1. 12One technique that is popularly used in mindfulness programs is the STOP technique. This technique helps to get us out of the autopilot mode and become more present with the ability to make choices rather than automatic reactionsSo Barry what do you think – how about using the stop technique through the webinar as a kind of self experiment to become aware of our own tendencies to get distracted, to act without thinking,– and this is something you could practice and use outside of this webinar.If it is possible for you, we invite you to commit to being here fully for the webinar and using this opportunity to notice your impulses to be distracted, and if you get distracted simply coming back to the task at hand, with kindness to yourself, no place for judgments here.At the end of the webinar we can share what was your experience with this experimentSo lets try it out. First step is to stop – so stop doing what ever you are doing, even if only for a moment and become fully present, be here fully.Next taking a deep breaths and letting go – using this moment to nourish yourself with some deep breaths if you like. Connecting with the direct sensations of breathing in and out, so rather than thinking about breathing really feel the breath coming in and leaving your body.Next, opening and softening your body – noticing if there is any tightness anywhere in your body, and soften as much as is possible for you at this time. Observe your thoughts- are you thinking about the past or what you want to do next – observe what you are feelings at this time, are you getting impatient or bored, notice your impulse to react or do something else other than being here. Observing yourself with kindness – we can be so critical of ourselves, in this practice you are learning to approach yourself and all situations with kindness and compassionate inquiry.And then proceed, so let us proceed to the next slide
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  8. 42Lets take a quick look how the mindfulness programs can help you
  9. 43The three areas we decided to focus on primarily because of our training and experience are corporations, academia, and healthcareFor corporations we have found that people are busy and cannot take out the 2.5 hours for the Mindfulness based stress reductions programs – so we have tailored programs for them that are 1 to 1 and a half hours long. The main areas of interest for them are definitely stress reduction and skills that are on the go are especially appealing to them.With college students again programs focusing on stress and on the go are of great appeal. We are also creating an online program for mbas called corporate mindful response-ability to discuss mindfulness in the contect of corporate responsibility and ethics. It will include harvard business review articles, case studies, and scientific research in mindfulness, integrated with the traditional scope that most mbsr programs cover.In health care we have created curriculums for mindfulness based relapse prevention programs, schizophrenia, anxiety and people with tics. teaching at mass general, harvard medical, libararians, colleges, nursing homes, business schools, researchers and leading scientists, meditating for over 3 decadesClurriclums mindfulness based relapse prevention women in recovery, schozophrenia
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