Mindfulness in the Workplace Masterclass: London, 21st March 2013

© Gary Born, 2013

Mindfulness in the Workplace

Gary Born

21st March 2013

© Gary Born, 2013

What we’ll 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

© Gary Born, 2013

What’s all the fuss about?

© Gary Born, 2013

Mindfulness is growing (and evidence-based)

Source : Wildmind Meditation News Oct 17, 2011

© Gary Born, 2013

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

© Gary Born, 2013

Looking more closely…

Paying attention..

in a particular way

on purpose

in the present moment

non-judgmentally

Attitude Attention

Intention

Adapted from “Mindfulness Practice”, Rowans Hospice, 2008

© Gary Born, 2013

Getting into Mindfulness: Doing vs Being

1. Automatic pilot

2. Analysing

3. Striving

4. Thoughts as ‘real’

5. Avoidance

6. Living in the past & future

7. Depleting

Doing Mode Being Mode

Conscious choice

Sensing

Accepting

Thoughts as thoughts

Approaching

Living in the present

Nourishing activities

versus

vs

vs

vs

vs

vs

vs

Adapted from Williams and Penman, 2011

© Gary Born, 2013

Source: http://stressfullyspeaking.blogspot.co.uk/2011/05/stress-and-stimulation-threshold.html

© Gary Born, 2013

Mindfulness in the Workplace

© Gary Born, 2013

Mindfulness in the Workplace:

Performance

© Gary Born, 2013

Generic Talent Grid

Source: viaPeople © 2013 http://web.viapeople.com/viaPeople-blog/bid/80328/The-Succession-Planning-9-Box-A-Powerful-Tool-To-Be-Used-Wisely

© Gary Born, 2013

Positive Emotion Negative Emotion

Low Energy

High Energy

Inspired

Optimistic

Confident

Engaged

Eager

Excited

Enthusiastic

Proud

Happy

Stimulated

Astonished

Angry

Annoyed

Fearful

Frustrated

Impatient

Defensive

Irritable

Worried

Anxious

Incensed

Envious

Exhausted

Sad

Depressed

Empty

Hopeless

Tired

Carefree

Calm

Peaceful

Mellow

Relieved

Serene

At Ease

Performance

Burnout

Relaxation

Survival

Adapted from Averill (1997),

Larsen & Diener (1992),

Loehr & Schwartz, (2003)

© Miriam Akhtar, Positive Psychology Masterclass, 2012

Emotion / Energy Quadrants

© Gary Born, 2013

Optimal Performance

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

http://www.drbperformancecoach.com/

http://www.drbperformancecoach.com/

© Gary Born, 2013

Performance

• “Mindfulness is a state of being fully present, aware of oneself and other people, and sensitive to one’s 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

Positive Emotion Negative Emotion

Low Energy

High Energy

Inspired

Optimistic

Confident

Engaged

Eager

Excited

Enthusiastic

Proud

Happy

Stimulated

Astonished

Angry

Annoyed

Fearful

Frustrated

Impatient

Defensive

Irritable

Worried

Anxious

Incensed

Envious

Exhausted

Sad

Depressed

Empty

Hopeless

Tired

Carefree

Calm

Peaceful

Mellow

Relieved

Serene

At Ease

Performance

Burnout

Relaxation

Survival

Adapted from Averill (1997),

Larsen & Diener (1992),

Loehr & Schwartz, (2003)

© Miriam Akhtar, Positive Psychology Masterclass, 2012

Performance / Energy Grid

© 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

© Gary Born, 2013

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

Practicalities of Mindfulness in the Workplace

• (M Chaskalson) Don’t 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 !!

© Gary Born, 2013

References & Further reading • Organisations:

– 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

Mindfulness in the Workplace Masterclass: London, 21st March 2013

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