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Mindfulness for a New World of Work
IIA Edmonton Chapter Virtual Luncheon
19 November 2020
The better the question. The better the answer. The better the world works.
How can mindfulness help me thrive in the new world of work?
Agenda
1.The Challenges of a Busy, Always-On World of Work and Play
2.What Is Mindfulness and Why Does it Matter?
3.Mindfulness Practices to Thrive In a New World of Work
4. Conclusion
Page 3
Jasper Buys
Manager
EY People Advisory Services
Objectives
1) Examine why it has become so hard to be present in our daily work and play
2) Understand what mindfulness is and why it is important now
3) Experience mindfulness techniques you can keep using to start or grow your own mindfulness practice
Page 4
The Challenges of a Busy, Always-On World of Work and Play
Page 5
How well are we adapting to the always connected world of work and play?
Average of 10 hours and 39 minutes daily use of
smartphones, computers, video games, radios, tablets
and TVs for US adults
2.5 hours/day smartphone use
Neurobiological impact similar to addiction and behavioural disorders in
extreme cases
Screen Time28 May 2019 - Burn-out is
included in the 11th Revision of the International
Classification of Diseases (ICD-11) as an occupational
phenomenon. It is not classified as a medical
condition.
Stress & BurnoutDepression and anxiety have
a significant economic impact; the estimated cost to the global economy is US$ 1
trillion per year in lost productivity.
World Health Organization, 2019
Mood Disorders62% of Canadians say they would like their friends and family to spend more time
with them, while only 14 per cent of Canadians would
describe the current state of their social lives as “very
good”
Social Isolation
What Is Mindfulness and Why Does it Matter?
Page 7
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So, what is Mindfulness?
“ Mindfulness means paying attention in a particular way:
on purpose, in the present moment, and nonjudgmentally.
Jon Kabat-Zinn
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Mindfulness is…
…the self-regulation of
attention with an attitude of curiosity,
openness, and acceptance.
Bishop et al. (2004)
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…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, used as a therapeutic
technique.
Oxford English Dictionary
The Continuum of Awareness
Mindfulness Autopilot/mind wandering/mindlessness
Here, now Then, later
Skillful responding Habitual reacting
Aware, present Wondering mind, distracted
Mode of being Mode of doing
Allowing/letting be Fighting the experience
Accepting/facing reality Avoiding
Flowing Forcing
Practice Perfection
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A Model For Mindfulness Meditation
Mindfulness-Based Stillness Meditation (MBSM)
1. Preparation: location, posture, and attitude
2. Relaxation: releasing tension in the body to help calm the mind
3. Mindfulness: paying attention with the help of a practice
4. Stillness: noticing quietly without judgment
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Is Mindfulness Effective?
Yes: Clear evidence that meditation has a positive effect on well-being, similar to the effect of behavioural and therapeutic psychotherapy
(Sedlmeier et al., 2012)
PAS Canada Learning Week 2019Page 13
Why is Mindfulness an Effective Practice?
o Changes perceived stress within 4 weeks
o Increases psychological flexibility
o Clarifies and identifies behaviours linked to your values
o Leads to better emotion regulation
o Increased self-compassion
o Leads to changes in the brain, attention, and working memory
(Niemic, 2014)
One example: The mindful path to reduced stress
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Awareness
► Know what mindfulness is
► Why it is necessary
► How to do it
► Start paying attention
4
3
2
1
Meditation
► Regular mindfulness and meditation practices
► Patience
► Nonjudgment
Mindful living
► Mindful walking, eating, talking (and thinking!)
► Informal, unstructured mindful habits
Reduced stress
► Improved psychological functioning
Mindfulness Practices to Thrive In a New World of Work
Page 15
A. Connecting with your breath and body
Breathing meditation
Body scan meditation
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B. Connecting with yourself and others
Noticing
Loving Kindness Meditation
Mindfulness and EQ
Page 17
C. Connecting with meaning and purpose
Gratitude
Journaling
Savouring and Positive Psychology
Page 18
Conclusion
Page 19
The better the question. The better the answer. The better the world works.
How can mindfulness help me thrive in the new world of work?
Objectives
1) Examine why it has become so hard to be present in our daily work and play
2) Understand what mindfulness is and why it is important now
3) Experience mindfulness techniques you can keep using to start or grow your own mindfulness practice
Page 21
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Thank you
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