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Mindfulness at Work For Dummies
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Mindfulness at Work For Dummies
by Shamash Alidina, Juliet Adams
Mindfulness at Work For Dummies
Introduction
Introduction
About This Book
Foolish Assumptions
Icons Used in This Book
Beyond the Book
Where to Go from Here
Part I: Getting Started with Mindfulness at Work
Chapter 1: Exploring Mindfulness in the Workplace
Becoming More Mindful at Work
Clarifying what mindfulness is
Taking a look at the background
Recognising what mindfulness isn’t
Finding Out Why Your Brain Needs Mindfulness
Evolving from lizard to spaceman
Discovering your brain’s hidden rules
Recognising that you are what you think
Exploring your brain at work
Starting Your Mindful Journey
Being mindful at work yourself
Overcoming common challenges
Creating a mindful workplace
Living the dream: Mindfulness at work
Chapter 2: Exploring the Benefits of Mindfulness in the Workplace
Discovering the Benefits for Employees
Increased mental resilience
Improved relationships
Honed mental clarity and focus
Mindful leadership
Looking at the Organisational Benefits of Mindfulness
Happier, more engaged employees
Greater creativity
Increased productivity
Improved decision making
Reducing staff turnover
Chapter 3: Applying Mindfulness in the Workplace
Gaining Perspective in the Modern-Day Workplace
Engaging with a VUCA world
Applying mindfulness in changing times
Employing mindfulness for new ways of working
Building resilience
Adjusting Your Mental Mindset
Focusing on the present moment
Treating thoughts as mental processes
Approaching rather than avoiding difficulties
Rewiring Your Brain
Getting to grips with the science of mindfulness
Resculpting your brain to make you more productive at work
Using mindfulness to increase your present-moment circuitry
Developing Mindfulness at Work
Examining intentions and attitudes
Remembering that practice makes perfect
Experimenting with mindfulness in the workplace lab
Acting ethically for the organisation and its people
Living life mindfully
Part II: Working with Mindfulness
Chapter 4: Practising Mindfulness Day to Day
Starting the Day Mindfully
Making time for mindfulness
Integrating mindfulness into your morning routine
Travelling Mindfully
Driving with intent
Thinking about trains, planes and mindfulness
Walking mindfully
Taking Mindful Pauses
Pausing at your desk
Enjoying water cooler moments
Waking up and smelling the coffee
Ending Your Day Mindfully
Managing energy and sleep
Following a mindful evening routine
Using mindful exercises
Appreciating the good
Chapter 5: Boosting your Mental Resilience
Recognising the Need for Resilience at Work
The modern day stress epidemic
Understanding fight or flight
Mindful Working to Enhance Resilience
Managing multiple, conflicting demands
Grouping tasks
Dealing with distractions
Mindfully managing your emotions
Trying the ‘Managing emotions mindfully’ exercise
Dealing with difficult people
Mindful Ways to Maintain Peak Performance
Maintaining peak performance
Using mindfulness to enhance productivity
Being in the moment
Being Kind to Yourself
Discovering the Neuroscience of Kindness and compassion
Rewiring your brain
Last, but by no means least . . .
Chapter 6: Discovering Mindfulness At Work Training
Introducing MAWT
Getting ready
Identifying the outcomes you desire
Considering alternatives to self-study
MAWT Part 1: Core Training
Preparing for MAWT
Week 1: Understanding mindfulness at work
Week 2: Working with the body in mind
Chapter 7: Applying Mindfulness At Work Training
Continuing Your Mindfulness at Work Training (MAWT)
Week 3: Mindful communication at work
Week 4: Mindfully working with difficult people and strong emotions
Week 5: Mindful working in times of change
Post-Course Summary
Chapter 8: Practising Mindfulness in the Digital Age
Choosing When to Use Technology
Recognising the pros and cons of technology
Rebalancing your use of technology
Communicating Mindfully
Emailing mindfully
Phoning mindfully
Using a smart phone mindfully
Engaging with social media mindfully
Writing mindfully
Using Technology Mindfully
Focusing on one task
Discovering technology that enhances focus
Part III: Mindfulness for Organisations
Chapter 9: Improving Team Performance with Mindfulness
Identifying and Harnessing Team Dynamics
Understanding team dynamics
Managing team dynamics mindfully
Improving Team Performance
Recognising what’s important
Introducing Mindfulness to Your Team
Keeping your eye on the goal
Staying focused using mindfulness
Enhancing Internal and External Business Relationships
Becoming mindfully ready for anything
Being in the meeting
Boosting Team Morale
Improving morale with mindfulness
Focusing team effort with mindfulness
Improving team relationships with mindfulness
Chapter 10: Using Mindfulness to Assist Different Business Functions
Mindfulness for Human Resources
Managing downsizing and redundancies mindfully
Dealing with discipline and grievances mindfully
Increasing employee engagement
Applying some techniques
Mindfulness for Occupational Health
Improving staff well-being with mindfulness
Tackling stress with mindfulness
Reducing sickness absence with mindfulness
Mindfulness for Learning and Organisational Development
Improving learning with mindfulness
Introducing mindful practices into the workplace
Mindfulness for Service Delivery and Customer Service
Maintaining customer focus
Dealing with customer feedback mindfully
Communicating mindfully with customers
Mindfulness for Marketing and PR
Communicating powerfully
Keeping in tune with consumer and cultural trends
Improving responsiveness
Chapter 11: Integrating Mindfulness with Coaching
Discovering Mindful Coaching
Seeing mindfulness as a coaching toolbox
Applying mindfulness in coaching
Introducing Practical Ways to Integrate Mindfulness into Coaching
Increasing insight and clarity
Overcoming self-doubt
Coaching Team Members in Being Mindful
Integrating mindfulness into your team coaching
Overcoming barriers to mindfulness
Rolling Out Mindfulness through Coaching
Dealing with individuals
Working with teams
Involving the whole organisation
Chapter 12: Commissioning Mindfulness Training in the Workplace
Bringing Mindfulness Training to Work
Starting with the end in mind
Choosing from the menu of possibilities
Building in evaluation
Considering options for introductions and pilots
Taking care of the practicalities
Working in partnership and managing expectations
Identifying follow-up strategies
Making Sense of the Different Approaches to Teaching Workplace Mindfulness
Mindfulness Based Stress Reduction (MBSR)
Mindfulness Based Cognitive Therapy (MBCT)
Mindfulness At Work Training (MAWT)
Search Inside Yourself (SIY)
Hiring an Experienced Mindfulness Practitioner
Checking out credentials
Clarifying organisational experience
Judging compatibility
Agreeing on what’s possible
Hiring a Mindfulness Coach
Identifying the benefits of mindfulness coaching
Choosing the right coach
Mindfulness Pilot Checklist
Part IV: Leading with Mindfulness
Chapter 13: Thriving on the Challenges of Leadership
Thriving Rather Than Surviving
Three ways to lead and thrive
Being a More Mindful Leader
Authentic leadership
Resonant leadership
Mindful leadership
Practising Mindful Leadership
Creating a positive and inspiring workplace culture
Coping with Stress and Pressure by Building Resilience
Maintaining peak performance
Implementing mindful strategies for rejuvenation
Chapter 14: Leading without Boundaries
Creating the Space to Lead
Seeing the bigger picture
Making time to be yourself
Being good to yourself
Managing your time and energy
Enhancing Leadership Creativity
Thinking without boundaries
Tapping into your intuition
Managing Complexity with Simplicity
Recognising that the past is history and tomorrow is a mystery
Working mindfully with your brain
Maintaining clarity and focus
Chapter 15: Leading People, Change and Strategy
Leading Mindfully when Change is the Norm
Meeting modern-day challenges with mindful solutions
Developing new change strategies
Embedding change individually and organisationally
Creating Strategies that Allow the Organisation to Flourish
Identifying organisational culture
Creating a collective vision for the future
Developing strategies mindfully
Embedding new values and behaviours
Creating a More Mindful Organisation
Remembering that looking beyond the bottom line is good for the bottom line
The Return On Investment (ROI) of mindfulness
Mindfully improving employee engagement and retention
Part V: The Part of Tens
Chapter 16: Ten Ways to Be More Mindful at Work
Be Consciously Present
Use Short Mindful Exercises at Work
Be a Single-Tasker
Use Mindful Reminders
Slow Down To Speed Up
Make Stress Your Friend
Feel Gratitude
Cultivate Humility
Accept What You Can’t Change
Adopt a Growth Mindset
Chapter 17: Ten Ways to Improve Your Brain with Mindfulness
Increase the Strength of Your Brain
Alter the Structure of Your Brain
Improve Your Ability to Learn
Gain More Cognitive Control
Improve Your Health and Well-Being without Going to the Gym!
Live Life with Less Fear
Make Yourself Happier
Regulate Your Emotions More Effectively
Improve Your Life without Even Trying
Improve Your Attention Span
Chapter 18: Ten Ways to Mindfully Manage Work Pressures
Mindfully Coping with Inappropriate Work Demands
Mindfully Dealing with a Lack of Control over Your Work
Mindfully Managing a Lack of, or Inappropriate, Support
Mindfully Managing Difficult Working Relationships
Mindfully Gaining Clarity about Your Job Role
Mindfully Navigating the Bumpy Road of Frequent Organisational Change
Mindfully Dealing with Difficult One-to-One Meetings
Mindfully Coping with the Threat of Redundancy
Mindfully Coping with Redundancy Survivor Syndrome
Using Mindfulness to Reduce Stress
Chapter 19: Ten Ways to be Mindful in a Minute
Start Your Day with an Energising, Mindful Shower
Begin with a Mindful Moment
Enjoy a Mindful Coffee
Use your Phone to Become More Mindful
Eat Lunch Mindfully
Be Mindful of Sounds
Appreciate the Good
Notice the Interplay between Your Thoughts, Emotions and Physiology
Become More Body Aware
Move Mindfully
Chapter 20: About Ten Resources for Further Study
Whizzing through Websites
Mindfulnet.org
Mindful.org
ShamashAlidina.com
Benefitting from Books
MBSR
MBCT
Other books worth a read
Practising with Audios
Reading Up on the Research
Accessing Apps
Locating Training Providers
Mindfulness at Work Training
The Mindfulness Exchange
Mindfulness Works
Identifying Universities and Management Schools Utilising Mindfulness
Reflecting on Retreats
Training to be a Mindfulness Teacher
Part VI: The Appendixes
Appendix A: Answers to Learning Check Questions
Week 1 Learning Check
Week 2 Learning Check
Appendix B: Summary of Research
About the Authors
Cheat Sheet
More Dummies Products
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Introduction
Mindfulness at Work For Dummies
Visit
www.dummies.com/cheatsheet/mindfulnessatworkuk
to view this book's cheat sheet.
Table of Contents
Introduction
About This Book
Foolish Assumptions
Icons Used in This Book
Beyond the Book
Where to Go from Here
Part I: Getting Started with Mindfulness at Work
Chapter 1: Exploring Mindfulness in the Workplace
Becoming More Mindful at Work
Clarifying what mindfulness is
Taking a look at the background
Recognising what mindfulness isn’t
Finding Out Why Your Brain Needs Mindfulness
Evolving from lizard to spaceman
Discovering your brain’s hidden rules
Recognising that you are what you think
Exploring your brain at work
Starting Your Mindful Journey
Being mindful at work yourself
Overcoming common challenges
Creating a mindful workplace
Living the dream: Mindfulness at work
Chapter 2: Exploring the Benefits of Mindfulness in the Workplace
Discovering the Benefits for Employees
Increased mental resilience
Improved relationships
Honed mental clarity and focus
Mindful leadership
Looking at the Organisational Benefits of Mindfulness
Happier, more engaged employees
Greater creativity
Increased productivity
Improved decision making
Reducing staff turnover
Chapter 3: Applying Mindfulness in the Workplace
Gaining Perspective in the Modern-Day Workplace
Engaging with a VUCA world
Applying mindfulness in changing times
Employing mindfulness for new ways of working
Building resilience
Adjusting Your Mental Mindset
Focusing on the present moment
Treating thoughts as mental processes
Approaching rather than avoiding difficulties
Rewiring Your Brain
Getting to grips with the science of mindfulness
Resculpting your brain to make you more productive at work
Using mindfulness to increase your present-moment circuitry
Developing Mindfulness at Work
Examining intentions and attitudes
Remembering that practice makes perfect
Experimenting with mindfulness in the workplace lab
Acting ethically for the organisation and its people
Living life mindfully
Part II: Working with Mindfulness
Chapter 4: Practising Mindfulness Day to Day
Starting the Day Mindfully
Making time for mindfulness
Integrating mindfulness into your morning routine
Travelling Mindfully
Driving with intent
Thinking about trains, planes and mindfulness
Walking mindfully
Taking Mindful Pauses
Pausing at your desk
Enjoying water cooler moments
Waking up and smelling the coffee
Ending Your Day Mindfully
Managing energy and sleep
Following a mindful evening routine
Using mindful exercises
Appreciating the good
Chapter 5: Boosting your Mental Resilience
Recognising the Need for Resilience at Work
The modern day stress epidemic
Understanding fight or flight
Mindful Working to Enhance Resilience
Managing multiple, conflicting demands
Grouping tasks
Dealing with distractions
Mindfully managing your emotions
Trying the ‘Managing emotions mindfully’ exercise
Dealing with difficult people
Mindful Ways to Maintain Peak Performance
Maintaining peak performance
Using mindfulness to enhance productivity
Being in the moment
Being Kind to Yourself
Discovering the Neuroscience of Kindness and compassion
Rewiring your brain
Last, but by no means least . . .
Chapter 6: Discovering Mindfulness At Work Training
Introducing MAWT
Getting ready
Identifying the outcomes you desire
Considering alternatives to self-study
MAWT Part 1: Core Training
Preparing for MAWT
Week 1: Understanding mindfulness at work
Week 2: Working with the body in mind
Chapter 7: Applying Mindfulness At Work Training
Continuing Your Mindfulness at Work Training (MAWT)
Week 3: Mindful communication at work
Week 4: Mindfully working with difficult people and strong emotions
Week 5: Mindful working in times of change
Post-Course Summary
Chapter 8: Practising Mindfulness in the Digital Age
Choosing When to Use Technology
Recognising the pros and cons of technology
Rebalancing your use of technology
Communicating Mindfully
Emailing mindfully
Phoning mindfully
Using a smart phone mindfully
Engaging with social media mindfully
Writing mindfully
Using Technology Mindfully
Focusing on one task
Discovering technology that enhances focus
Part III: Mindfulness for Organisations
Chapter 9: Improving Team Performance with Mindfulness
Identifying and Harnessing Team Dynamics
Understanding team dynamics
Managing team dynamics mindfully
Improving Team Performance
Recognising what’s important
Introducing Mindfulness to Your Team
Keeping your eye on the goal
Staying focused using mindfulness
Enhancing Internal and External Business Relationships
Becoming mindfully ready for anything
Being in the meeting
Boosting Team Morale
Improving morale with mindfulness
Focusing team effort with mindfulness
Improving team relationships with mindfulness
Chapter 10: Using Mindfulness to Assist Different Business Functions
Mindfulness for Human Resources
Managing downsizing and redundancies mindfully
Dealing with discipline and grievances mindfully
Increasing employee engagement
Applying some techniques
Mindfulness for Occupational Health
Improving staff well-being with mindfulness
Tackling stress with mindfulness
Reducing sickness absence with mindfulness
Mindfulness for Learning and Organisational Development
Improving learning with mindfulness
Introducing mindful practices into the workplace
Mindfulness for Service Delivery and Customer Service
Maintaining customer focus
Dealing with customer feedback mindfully
Communicating mindfully with customers
Mindfulness for Marketing and PR
Communicating powerfully
Keeping in tune with consumer and cultural trends
Improving responsiveness
Chapter 11: Integrating Mindfulness with Coaching
Discovering Mindful Coaching
Seeing mindfulness as a coaching toolbox
Applying mindfulness in coaching
Introducing Practical Ways to Integrate Mindfulness into Coaching
Increasing insight and clarity
Overcoming self-doubt
Coaching Team Members in Being Mindful
Integrating mindfulness into your team coaching
Overcoming barriers to mindfulness
Rolling Out Mindfulness through Coaching
Dealing with individuals
Working with teams
Involving the whole organisation
Chapter 12: Commissioning Mindfulness Training in the Workplace
Bringing Mindfulness Training to Work
Starting with the end in mind
Choosing from the menu of possibilities
Building in evaluation
Considering options for introductions and pilots
Taking care of the practicalities
Working in partnership and managing expectations
Identifying follow-up strategies
Making Sense of the Different Approaches to Teaching Workplace Mindfulness
Mindfulness Based Stress Reduction (MBSR)
Mindfulness Based Cognitive Therapy (MBCT)
Mindfulness At Work Training (MAWT)
Search Inside Yourself (SIY)
Hiring an Experienced Mindfulness Practitioner
Checking out credentials
Clarifying organisational experience
Judging compatibility
Agreeing on what’s possible
Hiring a Mindfulness Coach
Identifying the benefits of mindfulness coaching
Choosing the right coach
Mindfulness Pilot Checklist
Part IV: Leading with Mindfulness
Chapter 13: Thriving on the Challenges of Leadership
Thriving Rather Than Surviving
Three ways to lead and thrive
Being a More Mindful Leader
Authentic leadership
Resonant leadership
Mindful leadership
Practising Mindful Leadership
Creating a positive and inspiring workplace culture
Coping with Stress and Pressure by Building Resilience
Maintaining peak performance
Implementing mindful strategies for rejuvenation
Chapter 14: Leading without Boundaries
Creating the Space to Lead
Seeing the bigger picture
Making time to be yourself
Being good to yourself
Managing your time and energy
Enhancing Leadership Creativity
Thinking without boundaries
Tapping into your intuition
Managing Complexity with Simplicity
Recognising that the past is history and tomorrow is a mystery
Working mindfully with your brain
Maintaining clarity and focus
Chapter 15: Leading People, Change and Strategy
Leading Mindfully when Change is the Norm
Meeting modern-day challenges with mindful solutions
Developing new change strategies
Embedding change individually and organisationally
Creating Strategies that Allow the Organisation to Flourish
Identifying organisational culture
Creating a collective vision for the future
Developing strategies mindfully
Embedding new values and behaviours
Creating a More Mindful Organisation
Remembering that looking beyond the bottom line is good for the bottom line
The Return On Investment (ROI) of mindfulness
Mindfully improving employee engagement and retention
Part V: The Part of Tens
Chapter 16: Ten Ways to Be More Mindful at Work
Be Consciously Present
Use Short Mindful Exercises at Work
Be a Single-Tasker
Use Mindful Reminders
Slow Down To Speed Up
Make Stress Your Friend
Feel Gratitude
Cultivate Humility
Accept What You Can’t Change
Adopt a Growth Mindset
Chapter 17: Ten Ways to Improve Your Brain with Mindfulness
Increase the Strength of Your Brain
Alter the Structure of Your Brain
Improve Your Ability to Learn
Gain More Cognitive Control
Improve Your Health and Well-Being without Going to the Gym!
Live Life with Less Fear
Make Yourself Happier
Regulate Your Emotions More Effectively
Improve Your Life without Even Trying
Improve Your Attention Span
Chapter 18: Ten Ways to Mindfully Manage Work Pressures
Mindfully Coping with Inappropriate Work Demands
Mindfully Dealing with a Lack of Control over Your Work
Mindfully Managing a Lack of, or Inappropriate, Support
Mindfully Managing Difficult Working Relationships
Mindfully Gaining Clarity about Your Job Role
Mindfully Navigating the Bumpy Road of Frequent Organisational Change
Mindfully Dealing with Difficult One-to-One Meetings
Mindfully Coping with the Threat of Redundancy
Mindfully Coping with Redundancy Survivor Syndrome
Using Mindfulness to Reduce Stress
Chapter 19: Ten Ways to be Mindful in a Minute
Start Your Day with an Energising, Mindful Shower
Begin with a Mindful Moment
Enjoy a Mindful Coffee
Use your Phone to Become More Mindful
Eat Lunch Mindfully
Be Mindful of Sounds
Appreciate the Good
Notice the Interplay between Your Thoughts, Emotions and Physiology
Become More Body Aware
Move Mindfully
Chapter 20: About Ten Resources for Further Study
Whizzing through Websites
Mindfulnet.org
Mindful.org
ShamashAlidina.com
Benefitting from Books
MBSR
MBCT
Other books worth a read
Practising with Audios
Reading Up on the Research
Accessing Apps
Locating Training Providers
Mindfulness at Work Training
The Mindfulness Exchange
Mindfulness Works
Identifying Universities and Management Schools Utilising Mindfulness
Reflecting on Retreats
Training to be a Mindfulness Teacher
Part VI: The Appendixes
Appendix A: Answers to Learning Check Questions
Week 1 Learning Check
Week 2 Learning Check
Appendix B: Summary of Research
About the Authors
Cheat Sheet
More Dummies Products
Guide
Table of Contents
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