MINDFULNESS: Strategies for Slowing Down and Living in the Moment Presenter: Sun Ow Great Lakes Educational Loan Services
Agenda 1 The autopilot syndrome 2 3 What is mindfulness? How to create a mindfulness work environment 2
The Autopilot Syndrome
4 What happens to a person who is on autopilot?
Are You Stuck on Autopilot? The days and weeks blur together You never have enough time You find yourself in reactive mode all the time You get upset when your routine is disturbed You lack motivation 5
Are You Stuck on Autopilot? You engage in a task but later you can t recall completing the task You do things just to do them You feel distracted when communicating with others You don t pay attention to the details 6
What Turns on Autopilot The Familiarity Trap The Single View Pressure Source: 7 Farmstreet.com, 2015
How You Can Slip into Autopilot You get too caught up in getting things done You have too many things that need to get done You do things you normally do without any real conscious involvement 8
Effects of the Autopilot Syndrome Become vulnerable to: Anxiety Stress Depression Increased irritability and insomnia Get lost in worry, overthinking, and analyzing Missed time with family and friends 9
What is Mindfulness and What Can it Do for You?
What is Mindfulness? Mindfulness is paying attention on purpose, in the present moment, and nonjudgmentally, to the unfolding of experience moment to moment. Jon Kabat-Zinn, founder of Mindfulness-Based Stress Reduction Source: Mindful News, 2015 11
What is Mindfulness? On purpose It involves the conscious and deliberate direction of our attention 12
What is Mindfulness? In the present moment It involves living in the here and now as opposed to replaying the past and projecting the future 13
14 I ve had a lot of worries in my life, most of which never happened - Mark Twain
Being in the Present Moment Present Past Future Source: South Florida Center for Mindfulness 15
What is Mindfulness? Non-judgmentally Involves paying attention to our thoughts without labeling or judging them 16
Mindfulness vs. Meditation Mindfulness The practice of paying attention to our present moment or experience Can be practiced with or without meditation Meditation The practice of turning your attention to a single point of reference Involves focusing on breathing, bodily sensations, or words/mantras 17
What Do These Words Mean to You? Connect Balance Attentive Awareness 18
What Can Mindfulness Do for You? It can transform the events and activities that you do each day It can improve your connection and relationship with others It frees you from judgment It helps you to make wiser choices 19
What Can Mindfulness Do for You? It strengthens your ability to pay attention It can improve your work-life balance It teaches you how to cultivate a different relationship between yourself and the things that challenge you in life 1 It helps to increase your awareness of your body, thoughts, people, and your environment Source: Center for Mindfulness in Medicine, Health Care, and Society 20
Proven Benefits of Mindfulness Reduces stress and anxiety Reduces insomnia Sharpens your memory Increases your focus and attention Improves your emotional and social intelligence Improves health and boosts immunity Source: mrsmindfulness.com 21
How to Create a Mindful Work Environment
Work-Life Balance The practice of prioritizing between work and your lifestyle 23
Work-Life Balance Work-life balance doesn t mean an equal balance Each person should define what a balanced life means them It will fluctuate over time 24
Mindfulness Can Help Work-life Balance Productivity Mindfulness Retention Job Satisfaction 25
When Mindfulness Can Help Signs that you need mindfulness at work Feel compelled to multitask Feel stressed to get things done in a hurry Fill your day with too many tasks Source: The Mindful News, 2015 26
When Mindfulness Can Help Signs that you need mindfulness at work Feel distracted when talking to others or during meetings Don t leave much space between activities Never stopping to catch a breath and do nothing Source: The Mindful News, 2015 27
Mindfulness at Work Be consciously present Pause for a few moments before your work day Make an effort to work more consciously even if it means working a little slower at first Connect with your senses Give full attention to even mundane tasks Source: Mindful.org, 2016 28
Mindfulness at Work Refrain from multitasking Do a single task at a time Group tasks into categories Switch off as many distractions as you can Practice mindfulness in your breaks 29
Mindfulness at Work Set boundaries Take ownership of your boundaries Reflect on your goals, values, and needs Communicate clearly Limit technology Stick to your boundaries Learn to say no 30
Mindfulness at Work Reflect before responding Breathe Count to 10 Release tension Step away from the situation, if possible 31
Mindfulness at Work Take 3-minute breathing pauses Take breaks Celebrate small victories Don t take things personally Find time to unplug Be thankful Be intentional 32
Conclusion
Follow the Simple Formula A Awareness Becoming aware of what you re thinking and doing B Being Just being with your experience and avoid operating on autopilot C Seeing things Seeing things and responding more wisely Source: mindfulnet.org 34
35 Be happy in the moment, that's enough. Each moment is all we need, not more. - Mother Teresa
Resources Calm app (lessons for 7 or 21 days) or Headspace app www.mindful.org www.greatergood.berkeley.edu (UC Berkeley) https://healthy.kaiserpermanente.org/health/care/ (search for mindfulness podcasts) Youtube (mindfulness breathing): https://www.youtube.com/watch?v=6p_yanfsyao Youtube (Native American flute music): https://www.youtube.com/watch?v=jo01kemz1ky 36
Thank You