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MINDFULNESS:

STRATEGIES FOR

SLOWING DOWN AND

LIVING IN THE

MOMENT

DEBBIE MURPHY

ASCENDIUM EDUCATION GROUP

AGENDA

Discuss the autopilot syndrome1

Describe what is mindfulness2

Share how to create a mindfulness work environment3

THE AUTOPILOT SYNDROME

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What happens to a person who is on autopilot?

ARE YOU STUCK ON AUTOPILOT?

You dread the day ahead F S N

Your days and weeks blur together F S N

You never have enough time F S N

You frequently find yourself in reactive mode F S N

You have a difficult time remembering F S N

F – Frequently

S – Sometimes

N – Never

ARE YOU STUCK ON AUTOPILOT?

You lack motivation F S N

You do things without thinking F S N

Your routine is predictable F S N

You feel distracted when talking to others F S N

You waste time F S N

F – Frequently

S – Sometimes

N – Never

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WHAT TURNS ON AUTOPILOT?

The

Familiarity

Trap

The Single

View

Pressure

Source: Farmstreet.com, 2015

WHAT IS MINDFULNESS AND WHAT IT CAN 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

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WHAT IS MINDFULNESS?

“On purpose”

Involves the conscious and deliberate

direction of our attention

WHAT IS MINDFULNESS?

“In the present moment”

Involves living in the “here and now”

as opposed to replaying the past and

projecting the future

“I’ve had a lot of worries

in my life, most of which

never happened.”

- Mark Twain

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BEING IN THE PRESENT MOMENT

Past Future

Present

Source: South Florida Center for Mindfulness

WHAT IS MINDFULNESS?

“Non-judgmentally”

Involves paying attention to

our thoughts without labeling

or judging them

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

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CORNERSTONES OF MINDFULNESS

Awareness

BalanceConnect

Source - Center for Mindfulness in Medicine, Health Care, and Society

Attentive

CORNERSTONES OF MINDFULNESS

Connect

CORNERSTONES OF MINDFULNESS

Balance

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CORNERSTONES OF MINDFULNESS

Attentive

CORNERSTONES OF MINDFULNESS

Awareness

WHAT CAN MINDFULNESSDO FOR YOU?

Transforms your events and activities

Improves your connections and relationships

Frees you from judgment

Improves decision making

Increases your focus and attention

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WHAT CAN MINDFULNESSDO FOR YOU?

Reduces stress and anxiety

Improves your emotional and social intelligence

Sharpens your memory

Increase awareness of your body, thoughts,

people, and environment

HOW TO CREATE A MINDFUL WORK ENVIRONMENT

WORK-LIFE BALANCE

The practice

of prioritizing between

your career and your

personal life

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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

MINDFULNESS MAY BE THE ANSWER

Productivity

Work-life

Balance

Job

Satisfaction

Mindfulness Retention

READ THE SIGNS

How do you show up for 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

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READ THE SIGNS

How do you show up for work?

Source: The Mindful News, 2015

Leave

little time

between

activities

Never stop to

catch a breath

Feel distracted

when talking to

others

MINDFULNESS AT WORK

Be consciously present

• Pause for a few moments before

your work day

• Make an effort to work

more consciously

• Connect with your senses

• Give full attention to even

mundane tasks

Source: Mindful.org, 2016

MINDFULNESS AT WORK

Refrain from multitasking

• Do a single task at a time

• Group tasks into categories

• Turn off technology alerts

• Practice mindfulness on breaks

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MINDFULNESS AT WORK

Set boundaries

• Take ownership

• Reflect on your goals, values, and needs

• Communicate clearly

• Limit technology

• Stick to your boundaries

• Learn to say “no”

MINDFULNESS AT WORK

Reflect before responding

BreatheCount

to 10

Release

tension

Step

away

MINDFULNESS AT WORK

• Don’t take things

personally

• Find time to unplug

• Be thankful

• Be intentional

• Take 3-minute

breathing pauses

• Take breaks

• Celebrate small

victories

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CONCLUSION

FOLLOW THE SIMPLE FORMULA

Becoming aware of what you’re thinking and doing

Just being with your experience and avoid

operating on autopilot

Seeing things and responding more wisely

A – Awareness

B – Being

C – Seeing Things

Source: mindfulnet.org

“Be happy in the moment,

that's enough.

Each moment is all we need,

not more.”

- Mother Teresa

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THANKS FOR ATTENDING

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