Mindfulness for the Workplace

Question 1

Mindfulness is Observation without Judgement

Question 2

Mindfulness is not meant to make you devoid of emotions, you will still feel angry, anxious and stressed at times. But Mindfulness will help you ride the waves better

Question 3

-

Question 4

-

Question 5

Is what I am going to say KIND? TRUE? HELPFUL?

Question 6

In a meeting, always interact mindfully by displaying the 5 traits of mindfulness:
Presence
Awareness
Non-judgment
Being with what is
Kindness

Question 7

Momentary Pause when worked up or ruffled
S.T.O.P.
Stop what you’re doing.
Take a breath, a momentary pause.
Observe what’s going on within and around you.
Proceed with intention.

Question 8

Gaining Composure:
Practice the three centre check in periodically in the office, but mainly in a moment of anxiety or troubled emotions:

1. What am I thinking
2. What am I feeling
3. What am I sensing

Question 9

Gaining Composure:
The mindful pause and observation - take a deep breath or two, be aware of the emotion you are feeling, acknowledge it, remind yourself that it is okay to feel it in the situation, but also realise that you can keep going anyway, with intention, toward your objective and what you want to achieve.

Question 10

Stop and ask yourself: “Do I need to be thinking about this right now”. You can ask yourself this question many times a day to stop your mind from continuing to ruminate about a distressing conversation or anything else that is impinging your productivity.

Question 11

Take three sets of three deep breaths
With the first set of breaths, focus on your bodily sensations
WIth the second set of breaths, focus on how you are feeling
With the third set of breaths, say aloud what you would like to focus on.

Question 12

4 Attitudes for Meditation
No Expectations
No judgement
Be an observer
Have a beginner’s mind
The goal of meditation is not to empty the mind but to observe what is happening at any moment and from moment to moment

Question 13

One way of quiet meditation is to feel the sensations in some part of your body: your feet on the floor, your finger tips, your nose, the crown of your head etc. Focus on each for a minute or so, keeping yourself attuned to any sensations that you may feel.

Question 14

Another way of quiet meditation is to place your complete attention on an object, any object. Look at it with curiosity and wonder. Look at its dimensions, its texture, the size, the way the light reflects on it. Let your focus stay completely on the object for a moment.