Mindfulness @ Work

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Thursdays, October 5 – 12 – 19 – 26 (3:00 to 4:30 PM EDT)

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Join us for a comprehensive introduction to mindfulness, presented live-on-the-web in four 90-minute sessions, with 90-days of self-paced mobile learning to help you firmly establish your practice.

Neuroscience has proven that mindfulness reduces stress and negativity, while improving health and happiness. It strengthens cognitive performance in creativity, concentration, critical thinking and decision-making; and deepens self-awareness, self-regulation and emotional intelligence.

The course includes:

  • A comprehensive introduction to mindfulness – What it is, where it came from, how it’s practiced, the neuroscience behind it, the proven outcomes, and how to apply them.
  • Live, hands-on instruction in formal and informal meditation, and help in establishing a personalized mindfulness practice that fits your intentions and schedule.
  • Simple, effective mindfulness strategies for improving health, happiness, performance and productivity at work and home.
  • Tools to help you get started, including access to over 2,500 beautifully produced audio and video sessions, taught by the world’s top mindfulness experts.

Mindfulness @ Work is a secular, science-based neural training program, based on thousands of years of wisdom practices, and several decades of rigorous research. It’s designed for high-performing and high-potential individuals and teams, who want to reduce stress and negativity, and become healthier, happier and more productive in the workplace and at home.

About the Course

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I. Mindful Basics


This session is an introduction to the most important fundamentals of mindfulness – What it is, where it came from, why it’s so important today, how it’s practiced, and the neuroscience that supports it.

We’ll look at the research and the proven benefits in health and wellness, cognitive performance and emotional intelligence – Then learn the fundamentals of meditation, how to set our intentions – and how to establish a durable, effective mindfulness practice that fits our priorities and schedule.

As we go, we’ll learn mindfulness practices that cultivate fundamental attention control and positivity.

II. Mindful Me


This session explores the impact of mindfulness on our own health and happiness – dampening stress and anxiety, while strengthening mental fitness and resilience.

We’ll see how mindfulness improves self-awareness; sharpening our understanding of ourselves, how we affect others, and how we’re perceived in the world – We’ll learn how to exercise better control of our thoughts, emotions and behaviors – and we’ll learn to overcome self-doubt and self-criticism, with self-compassion.

As we go, we’ll learn mindfulness practices that cultivate our self-knowledge, self-control and self-acceptance.

III. Mindful You


This session teaches us to apply mindfulness to help create and sustain positive and rewarding relationships with others.

We’ll learn about the dynamics of empathy and compassion, and how they shape human nature, our societies, and our relationships at work and home – We’ll see how mindfulness enables us to connect more closely, listen more deeply and communicate more effectively – and how it helps us navigate and resolve conflict when relationships become difficult.

As we go, we’ll learn mindful practices that cultivate social skills and emotional intelligence.

IV. Mindful Work


This session brings mindfulness to our offices and jobs, by far the major sources of stress, anxiety and depression for American adults.

We’ll see how mindfulness can help us deal directly with information overload, digital distraction and burnout at work – We’ll learn mindful strategies for managing our calendars, our meetings, email, text and social media – and emergency mindfulness, in case we’re flooded or suddenly overwhelmed.

As we go, we’ll learn mindful practices that cultivate calm, awareness and concentration.

Key Topics Week-to-Week

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I. Mindful Basics

KEY TOPICS

  • The Nature of Mindfulness
  • The Practice of Mindfulness
  • Neuroscience and Outcomes
  • Fundamentals of Meditation
  • Establishing Your Practice

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PRACTICES

  • Mindful Breath
  • Body Scan

II. Mindful Me

KEY TOPICS

  • Cultivating Self-Awareness
  • Developing Self-Confidence
  • Boosting Resilience
  • Strengthening Self-Control
  • Opening to Self-Compassion

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PRACTICES

  • Mindful Awareness
  • Loving-Kindness

III. Mindful You

KEY TOPICS

  • Understanding Empathy
  • Deepening Compassion
  • Improving Communication
  • Inspiring Trust
  • Resolving Conflict

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PRACTICES

  • Mindful Acceptance
  • Just Like Me

IV. Mindful Workplace

KEY TOPICS

  • Reducing Chronic Stress
  • Dampening Negativity
  • Managing Overload
  • Reducing Distraction
  • Increasing Productivity

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PRACTICES

  • Mindful Concentration
  • Open Awareness

Why Mindfulness @ Work?

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It’s not just you – we’re all coping with relentless change, in a newly volatile, uncertain, complex and ambiguous (VUCA) world. As our smart phones and tablets are erasing the boundaries between our jobs and home, we’re working longer, harder and under greater pressure than ever before – In fact, we now spend twice as much time at work, as we spend on all of our other waking activities combined.

  • Sleeping 32%
  • Working 44%
  • Household 6%
  • Meals 6%
  • Social 5%
  • Leisure 7%

So what we experience in the workplace (whether at the office, or working virtually, or logging-in after hours), has a profound impact on how we think, feel and behave in every other part of our lives. If we’re struggling to manage negativity, anxiety and frustration at work, how can we hope to be healthy, happy and productive in our remaining (and arguably most important) waking hours?

Overcome Stress, Anxiety and Negativity

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Workplace stress isn’t just ruining our day, it’s making us sick:

  • Stress is the health epidemic of the 21st century (World Health Organization, 2012)
  • Stress is a major contributing factor to the six leading causes of death in America (NIH 2014)
  • Workplace pressures are far and away the major source of stress for American adults (AIS 2016)

Stress gives us headaches and heartburn. It makes us uncomfortable, unhappy, irritable and unpleasant to be around. In short, it hurts our bodies, our minds, our closest relationships, and our quality of life.

Become Healthier, Happier and More Effective

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Science has proven that mindfulness is a path to better health, happiness and performance. Mindful practices improve our mental state and well-being, our immunity and resilience, cognitive performance and emotional intelligence. That means we feel better physically, we’re happier and more positive, intellectually sharper, and more attractive to others.

By practicing mindfulness to reduce stress, anxiety and conflict throughout the work day, we not only become more focused, engaged and successful at work, we improve the quality of our lives overall.

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