mindfulness in the workplace - hrpa · 3/31/2016 · mindfulness | neuroscience prefrontal cortex:...
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Mindfulness in the WorkplaceEllen Choi, Ivey School of Business, Western University
ellen@mindfulgatewayconsulting
Mindfulness | Background
What is Mindfulness?
Mindfulness is the awareness that arises through paying
attention on purpose in the present moment and without
judgment.
(Kabat-Zinn, 2002)
Mindfulness vs. Mindlessness
What is Meditation?
Meditation refers to a family of mental training practices
designed to:
● Familiarize practitioners with their mental processes
● Cultivate particular states of being
Mindfulness and The Default Mode
Narrative versus Experiential Mode of Self-Reference
Awareness of Breath
Practice | Breath Awareness
What was this experience like for you?
Mindfulness | The Research
Today’s Work Environment
Stress
Can’t stop thinking
24/7 world
Burnout
Emotional Exhaustion
Overwhelmed
Lack of time
Constantly busy
The Wandering Mind
47% of the time our minds
are wandering off-task.
(Gilbert & Killingsworth, 2010)
Dan Harris on Meditation
Mindfulness @ Work
Mindfulness has been shown to impact:
1. Well-being: stress, anxiety, life satisfaction
2. Relationships: empathy, perspective-taking, prosociality
3. Attention: focus, emotion regulation, performance, errors
(Good et al., 2016)
Mindfulness @ Work | Research
•Focus/Concentration
•Performance
•Efficiency
•Self-regulatory resources
•Empathy
•Positive Affect
•Error Reduction
•Resilience
•Decision Making
•Working Memory
•Work-Life Balance
•Conflict Management
•Stress Reduction
•Chronic Pain
Mindfulness | Neuroscience
● Prefrontal cortex: executive functions, regulating emotions,
decision making, age-related decline, perspective taking,
empathy and compassion
● Right anterior insula: attention and awareness
● Hippocampus: learning and memory
● Decouples amygdala and prefrontal cortex: manages
emotional reactivity and the "fight or flight" response
(Lazar et al., 2005; 2010)
Mindfulness | Neural Mechanisms
(Malinowski, 2013)
Mindfulness | Mechanisms
S-ART Model
Self-Awareness
Self-Regulation
Self-Transcendance
(Vago & Silbersveig, 2012)
The Impact of the Narrative Mode
P = p - iP = Performance
p = Potential
i = Interference (habits, cognitive distortions, automaticity, rumination etc.)
(Rock, 2006)
Viktor Frankl
Practice | Body Scan
Mindfulness in the Workplace
University Health Network
● Healing the Healer (2010) for staff
○ 6 weeks
○ 1 hour per week over lunch hour
○ Theory and practice
○ Approximately $70
● MBSR for patients and staff
○ 8 weeks
○ 3 hours per week after hours
○ Theory and practice
○ Approximately $350
Tech Firms
● Hosted mindfulness practice twice a week
● Mindfulness lunch and learns
● Mindful meetings
● Mindful retrospectives
● Dedicated “quiet” space
Mindful Meetings | DAVOS
● Invitation to take a 2-3 minute pause
● Collectively set intentions
● Watch the time
● Close with action items
2015 2003 1975
Mindfulness| A management fad?
Mindfulness | Everyday Practice
Wisdom | Panña
Informal Practice | Mindfulness
Awareness of our default mode
Present moment awareness
Self-obsessed
Automatic
Reactive
Informal Practice | 7 Mindful Attitudes
Non-judging
Acceptance
Trust
Patience
Non-striving
Letting Go
Beginner’s Mind
Informal Practice | Self-Compassion
Self-Compassion
Non-judgment
Kindness
Common-humanity
(Neff, 2003)
Informal Practices
● Mindful eating
● Mindful walking
● Gratitude journal
● Stoic philosophy practices
● Crossing the threshold
● Habit breakers - shower etc.
The End | Thank You
What is Mindfulness?
Intention
Attention
Attitude
(Shapiro et al., 2006)