Mindfulness Practice at Work:

Leveraging Ancient Technology to Succeed in the Modern World

What is “Mindfulness”?

Most simply stated…

Mindfulness is being fully

present in any given moment of experience.

Or..

The intentional, accepting and

non-judgmental focus of one's attention on the emotions, thoughts and sensations

occurring in the present moment

Fragmented Fields of Attention

O With the proliferation of modern technology and communications channels/devices, we are virtually never unplugged, and the being “out of pocket” and “off the grid” is a vestigial pleasure we once enjoyed, barring remote camping trips.

O Our ability to be fully present in any given moment has been severely compromised by our addiction to connectivity to everyone/everywhere/all the time.

So…what do we do about it?

The most important thing you do everyday…

O What is the most important thing you do every day?O You breathe…

O How many times a day do you think you breathe?O The average person takes around 20,000

breaths a day. O The average person takes the majority

of their waking breaths in a less than optimal, usually shallow way…

Effects of Shallow Breathing

O Cascade of negative effects:O AnxietyO Inability to focusO Increased Cortisol LevelsO Adrenaline surges at inappropriate

timesO Induces a permanent, low-grade fight

or flight response

Benefits of Mindfulness Practice

GENERAL BENEFITS:

O Increases activity in a number of brain regions, including those parts involved in learning and memory processes, emotion regulation and perspective taking;

O Improves psychological functions of attention, compassion and empathy;

O Activates the parasympathetic nervous system, calming the autonomic nervous system and decreasing cortisol;

O Boosts the immune system

Work-specific Benefits:

TIME SPENT PRODUCTIVELY

FOCUSED!

Practical Applications…Why should I care about mindfulness at work?

O Enhanced Listening AbilityO Hearing your clients and coworkers is critical to success

O Take PerspectivesO Placing yourself in the perspective of your client is critical to

understanding their needs and requirementsO Non-reactivity in the face of stressful circumstances

O No work environment is without its stresses, and no business deal with a client is without its challenges to overcome, and displaying equanimity and poise in the face of adversity is extremely useful in building trust.

O Increased memory and attention spanO Capturing and retaining information is critical to the success of

any business deal, and a single missed (or remembered) detail can be the difference between a win or a “learning opportunity”.

Quick, Effective Exercises…

O 4 Part BreathO Inhale 3 seconds, Hold 3 seconds, Exhale

3 seconds, Hold Empty 3 secondsO Repeat for 2 minutes.

O Alternate Nostril BreathingO Place index finger on the right nostril and

inhale through the left, pivot index finger to cover the left nostril and exhale through the right. Inhale throught the right and repeat on each side for 2 minutes.

Companies with Mindfulness Programs…

O GoogleO AppleO TargetO General MillsO Deutsche BankO Procter & GambleO Aetna

Further reading links:O http://

www.huffingtonpost.com/2012/08/29/mindfulness-businesses-corporate-employees-meditation_n_1840690.html

O http://www.forbes.com/sites/drewhansen/2012/10/31/a-guide-to-mindfulness-at-work/

O http://www.abc.net.au/radionational/programs/saturdayextra/mindfulness-at-work/5617546