Осознанность на Рабочем Месте: Как Это Работает.pdf

Осознанность на Рабочем Месте: Как Это Работает

1. By ivan vitkovskiy
Mindfulness
inthe
Office

2. Table of Contents
01Introduction to
Mindfulness
02Mindfulness in the
Workplace
03Scientific Research and
Case Studies
04Core Practices of
Mindfulness at Work

3. Introduction to
Mindfulness
01
Definition, brief history

4. Mindfulness: A Definition
Focus on the Present: Mindfulness is the practice of
concentrating on the present moment, observing thoughts,
feelings, and sensations as they occur.
Non-Judgmental Awareness: It involves a non-judgmental,
accepting attitude towards current experiences.
Roots in Meditation: Originates from Eastern meditation
traditions, now widely adopted in Western psychology.
Benefits: Aids in stress management, improves mental
clarity, and enhances emotional balance

5. The History of
Mindfulness
Mindfulness has its roots in ancient Eastern
practices, particularly in Buddhism, where it is part
of a broader path towards spiritual enlightenment.
Eastern Origins:
In the late 20th century, mindfulness was adapted
into Western psychology, notably through the work
of Jon Kabat-Zinn and his Mindfulness-Based
Stress Reduction (MBSR) program.
Western Integration:

6. Mindfulness in
the Workplace
Relevance, Benefits
02

7. Mindfulness in the Modern
Workplace
010203
Combatting Stress:
In a high-pressure work
environment, mindfulness helps
manage and reduce stress.
Enhancing Focus:
Amidst constant distractions, it
aids in improving concentration
and mental clarity.
Promoting Emotional
Intelligence:
Mindfulness enhances self-
awareness and empathy, crucial
for teamwork and leadership.

8. Scientific
Research and Case
Studies
03

9. A systematic review in
PLOS ONE showed that
Mindfulness-Based
Stress Reduction
(MBSR) and
Mindfulness-Based
Cognitive Therapy
(MBCT) in the
workplace significantly
improve employee
mental health.
PLOS ONE
Review
Studies found a
decrease in stress and
anxiety levels among
employees practicing
mindfulness.
Research indicates
enhanced
concentration and
decision-making skills
in employees engaging
in mindfulness
exercises.
Luken, M., & Sammons, A. (2016). Systematic
Review of Mindfulness Practice for Reducing
Job Burnout. PLOS ONE, 11(2), e0149728. DOI:
10.1371/journal.pone.0149728

10. Case
Studies
Google's 'Search Inside
Yourself' Program: Google
implemented a mindfulness
program focusing on
emotional intelligence, which
led to improved employee
well-being and productivity.
General Mills' Mindfulness
Programs: General Mills offered
mindfulness and meditation
programs, leading to improved
leadership skills and decision-
making abilities among
participating managers.
Aetna's Mindfulness Initiatives:
Health care company Aetna
integrated mindfulness practices,
resulting in reported stress
reduction and increased
productivity among employees.

11. Core Practices
of Mindfulness
at Work
Techniques,
Implementation04

12. Mindfulness
Techniques
A relaxation method where you focus on each part of the body in turn,
noticing any sensations or tensions.
Typically done lying down or sitting comfortably, it can be a 5-10
minute daily practice.
Body Scan Meditation
Involves sitting in a relaxed but alert posture and focusing on the breath, a
word, or a phrase.
Aim to observe thoughts and sensations without judgment, returning focus
to the breath when the mind wanders.
Sitting Meditation
A quick and effective way to center yourself and connect with the present
moment.
Consists of three steps: (a) observing the current experience, (b) focusing on
the breath, and (c) expanding awareness to the whole body.
Three-Minute Breathing Space

13. Implementing Mindfulness
in the Office
Start the Day Mindfully
Begin with a few minutes
of meditation or breathing
exercises before starting
work.
Encourage a mindful
moment to set intentions
for the day.
Mindful Breaks
Integrate short, 3-minute
breathing exercises during
breaks to reset and
refocus.
Use moments like tea or
coffee breaks for brief
mindfulness practices.
Mindful CommunicationPractice active listening and
present-moment awareness in
conversations.
Encourage pausing before
responding to emails or
messages to respond more
mindfully.
Mindful Meetings
Start meetings with a
minute of silence or
focused breathing to
center the group.
Encourage presence and
active listening during
discussions.

14. Be
mindful!