Mindfulness in the Workplace

Gary Born 21st March 2013

Gary Born, 2013

What well do tonight

What is mindfulness? Doing vs Being Some practice Questions and Discussion (Break) Mindfulness in the Workplace Some more practice Introducing mindfulness at work (some tips) Questions and Discussion
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Whats all the fuss about?

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Mindfulness is growing (and evidence-based)

Source : Wildmind Meditation News Oct 17, 2011

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What is Mindfulness?
Mindfulness means paying attention in a particular way: on purpose, in the present moment, and non-judgmentally
Jon Kabat-Zinn,1994, pg4

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Looking more closely

Paying attention.. in a particular way on purpose Intention in the present moment non-judgmentally
Attention

Attitude

Adapted from Mindfulness Practice, Rowans Hospice, 2008 Gary Born, 2013

Getting into Mindfulness: Doing vs Being

Doing Mode Being Mode

versus Conscious choice 1. Automatic pilot vs Sensing 2. Analysing vs Accepting 3. Striving vs Thoughts as thoughts 4. Thoughts as real vs Approaching 5. Avoidance Living in the present 6. Living in the past & future vs vs Nourishing activities 7. Depleting
Adapted from Williams and Penman, 2011 Gary Born, 2013

Source: http://stressfullyspeaking.blogspot.co.uk/2011/05/stress-andstimulation-threshold.html Gary Born, 2013

Mindfulness in the Workplace

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Mindfulness in the Workplace: Performance

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Generic Talent Grid

http://web.viapeople.com/viaPeople-blog/bid/80328/The-Succession-Planning-9Box-A-Powerful-Tool-To-Be-Used-Wisely

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Source: viaPeople 2013

Emotion / Energy Quadrants

High Energy

Survival

Angry Annoyed Fearful Frustrated Impatient Defensive Irritable Worried Anxious Incensed Envious

Inspired Optimistic Confident Engaged Eager Excited Enthusiastic Proud Happy Stimulated Astonished

Performance

Negative Emotion
Exhausted Sad Depressed Empty Hopeless Tired Carefree Calm Peaceful Mellow Relieved Serene At Ease

Positive Emotion

Burnout

Relaxation
Adapted from Averill (1997), Larsen & Diener (1992), Loehr & Schwartz, (2003)

Miriam Akhtar, Positive Psychology Masterclass, 2012

Low Energy Gary Born, 2013

Optimal Performance

http://www.drbperformancecoach.com /stress_affects_performance.html

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Performance
Mindfulness is a state of being fully present, aware of oneself and other people, and sensitive to ones reactions to stressful situations "The main business case for meditation is that if you're fully present on the job, you will be more effective as a leader" Leaders who are mindful tend to be more effective in understanding and relating to others, and motiving them toward shared goals
Bill George, Harvard Business School and former CEO of Medtronic (cited in Chaskalson, p. 138)
Gary Born, 2013

Performance / Energy Grid

High Energy

Survival

Angry Annoyed Fearful Frustrated Impatient Defensive Irritable Worried Anxious Incensed Envious

Inspired Optimistic Confident Engaged Eager Excited Enthusiastic Proud Happy Stimulated Astonished

Performance

Negative Emotion
Exhausted Sad Depressed Empty Hopeless Tired Carefree Calm Peaceful Mellow Relieved Serene At Ease

Positive Emotion

Burnout

Relaxation
Adapted from Averill (1997), Larsen & Diener (1992), Loehr & Schwartz, (2003)

Miriam Akhtar, Positive Psychology Masterclass, 2012

Low Energy Gary Born, 2013

Mindfulness in the Workplace: Resilience

Gary Born, 2013

Resilience
The ability to move towards uncomfortable experiences, rather than withdraw
Mindfulness fosters approach rather than avoidance

In a mindfulness class, we develop this by bringing an attitude of warm, kindly curiosity to all experience, pleasant and unpleasant This mindset enables individuals not just to experience well-being, but also to move towards distressful events with equanimity
Chaskalson, pp. 82-83
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Mindfulness in the Workplace: Empathy (etc)

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Kindness, Empathy & Compassion

This shift is the transformation from I to We. It is the most important process leaders go through in becoming authentic. How else can they unleash the power of their organizations unless they motivate people to reach their full potential? If our supporters are merely following our lead, then their efforts are limited to our vision and our directions.... Only when leaders stop focusing on their personal ego needs are they able to develop other leaders.
Bill George, Harvard Business School, and former CEO of Medtronic
Source : Search Inside Yourself, p. 204 Gary Born, 2013

Kindness, Empathy & Compassion

Good to Great : Level 5 Leaders
1. Highly capable 2. Great ambition 3. Personal humility

Source : Search Inside Yourself, p. 199

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Kindness, Empathy & Compassion

Source : Search Inside Yourself, p. 204

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Practicalities of Mindfulness in the Workplace

(M Chaskalson) Dont sell on value to the organisation, but to the individuals Credibility is key Taster session Based on hard evidence and the practical Emphasis on the positive and effective, rather than on pathology (stress, depression, etc) Pre-assessment is optional Self-disclosure is self-limiting Time and participation are limited Avoid the esoteric !!
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 Organisations:

References & Further reading

Oxford Mindfulness Centre Mindfulness Works Mindfulnet Workplace Prosperity

The Mental Health Foundation

Books, articles and videos

Michael Chaskalson, The Mindful Workplace: Developing Resilient Individuals and Resonant Organizations with MBSR Mark Williams and Danny Penman , Mindfulness: A Practical Guide to Finding Peace in a Frantic World Chade-Meng Tan, Search Inside Yourself: The Unexpected Path to Achieving Success, Happiness (and World Peace) Jon Kabat-Zinn, Full Catastrophe Living Jon Kabat-Zinn, Wherever you go, there you are Mindfulness, Meditation, Wellness and Their Connection to Corporate America's Bottom Line, Huffington Post, 18th March 2013 Wisdom 2.0 (2012 videos): http://www.wisdom2summit.com/Videos
Gary Born, 2013