alexa - mindful leadership · mindful leadership in this session, we’re going to talk about how...

#nextgengov

Mindful Leadership

In this session, we’re going to talk about how to bring presence to your interactions, the importance of building trust within yourself, and how to cultivate a sense of meaningful connection at work.

#nextgengov

Sarah Marbach

Business Strategy and Communication Manager, Aetna

3© 2017 Aetna Inc.

Building a MindfulFoundation

Sarah Marbach

What is mindfulness and why does it matter?

5© 2017 Aetna Inc.

Interest in mindfulness is growing exponentially

• Research centers at major universities

• 690 articles published in 2016 and 692 in 20171

• That is up from 208 in 2010 and 46 in 2005

Researchinterest

• Mindfulness is a $1 billion industry

• 40% of companies offering training by the end of 2017

• Companies include Google, McKinsey, Ford, Intel, General Mills

Businessinterest

• 2015: Time Magazine cover, 60 Minutes segment

• Oprah Winfrey, Dan Harris, Phil Jackson and others

• Dozens of phone apps available

Public awareness and pop culture

1 American Mindfulness Research Association, 2018. Visit https://goamra.org/resources/

2 Jen Wieczner, Meditation Has Become A Billion-Dollar Business. Fortune Magazine, March 12, 2016.

https://goamra.org/resources/

6© 2017 Aetna Inc.

Benefits of mindfulness practice

Emotional Mental Physical Behavioral

• Reduce stress

• Increase resilience

• Reduce anxiety and depression

• Greater empathy and compassion

• Improve focus

• Prioritize effectively

• Improve memory

• Enhance decision-making

• Increase ability for flexible thinking

• Lower blood pressure and heart rate

• Strengthen immune system

• Enhance ability to cope with pain

• Increase grey matter inthe brain

• Respond rather than react more

• Improve sleep

• Improve communication

• Greater patience & persistence

• Improve ability to create new habits

7© 2017 Aetna Inc.

Mindfulness is:

Meditation is:

paying attention to your present

moment experience with

an attitude of openness and

curiosity

the exercise that strengthens our

ability to be mindfully present throughout the

day

How does mindfulness “work”?

9© 2017 Aetna Inc.

The present moment is a present

“time”

present

moment

past future

Move all of your attention to the present momentFollo

w your breat

h

10© 2017 Aetna Inc.

What to pay attention to during mindfulness practice

Breathing

Thoughts

FeelingsSensations

Surroundings


Between stimulus and response there is a space.

In that space is our power to choose our response.

In our response lies our growth and our freedom.

VIKTOR E. FRANKL


StressReaction

Internalization

Maladaptive Coping

StressReaction

Breakdown

AwarenessRe-appraisal

Non-judgmentOpenness to new

possibilities

External Events

Internal stressors

Perception & Appraisal

Physiology

Reacting Responding

Appropriate Response

Reacting and Responding to Stress


Mindfulness in action

Impulsive reaction

Situation Mindful Awareness

Appropriate response

Partial attention

Habitual reaction

Fight or flight

How do I practice mindfulness?


Formal practice:

Informal practice:

ü Sitting meditation

ü Reclining/lying down meditation/body scan

ü Walking meditation

ü Gentle movement/yoga

ü Noticing sensations while showering

ü Driving in silence and noticing the road, traffic, sights and sounds

ü Noticing taste, smell, color, and texture of food while eating

ü Paying attention to your surroundings while walking to a meeting

ü Listening with curiosity in conversations


Let’s try a mindfulness practice


Bringing mindfulness into your day

• Pause and check in. Take a few breaths to notice what’s going on for you

• Be curious. Let go of judgments and expectations

• Connect. Drop your agenda when listening to others

• Focus. Reduce distractions and multi-tasking

• Use your senses. Stop to notice how things look, feel, sound, smell, taste

• Be kind. Practice patience, kindness and generosity – to others and to yourself

• Meditate. Ten minutes a day for 2 weeks is a great way to try it out


Changing how you work

• Try a mindful minute. At the start of your meetings, ask your colleagues to take one minute to clear and refresh the mind.

• Listen with curiosity. Notice when your mind is closed to hearing the other’s perspective.

• Get up and stretch. Re-energize the body and give the brain a break every 20-minutes or so.

• Minimize distractions. Turn off certain alerts and notifications.

• Reduce multitasking. Do one thing at a time as often as you can throughout the day.

• Connect with a co-worker. Take a break for a snack, a non-work conversation, or a stroll

• Take a mindful bite. For a snack or your lunch, turn away from distractions and experience all aspects of your food


Let’s try a listening exercise


Let’s set a S.M.A.R.T. goal

S.M.A.R.T. = Specific. Measureable. Accountable. Realistic. Time-bound.

What is one thing you will try this week to improve the way you work?

Example:

I will schedule time on Tuesday and Thursday from 10:00-10:30am to work on only one task. And note how I felt afterwards on my calendar.

Your turn!


You can’t stop the waves but you can learn to surf.

JON KABAT-ZINN

Questions?

Thank you

April 2017

#nextgengov

Mindful Leadership

Sarah MarbachBusiness Strategy and Communication Manager, Aetna

alexa - mindful leadership · mindful leadership in this session, we’re going to talk about how...

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