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Mindfulness for a New World of Work

IIA Edmonton Chapter Virtual Luncheon

19 November 2020

The better the question. The better the answer. The better the world works.

How can mindfulness help me thrive in the new world of work?

Agenda

1.The Challenges of a Busy, Always-On World of Work and Play

2.What Is Mindfulness and Why Does it Matter?

3.Mindfulness Practices to Thrive In a New World of Work

4. Conclusion

Page 3

Jasper Buys

Manager

EY People Advisory Services

[email protected]

Objectives

1) Examine why it has become so hard to be present in our daily work and play

2) Understand what mindfulness is and why it is important now

3) Experience mindfulness techniques you can keep using to start or grow your own mindfulness practice

Page 4

The Challenges of a Busy, Always-On World of Work and Play

Page 5

How well are we adapting to the always connected world of work and play?

Average of 10 hours and 39 minutes daily use of

smartphones, computers, video games, radios, tablets

and TVs for US adults

2.5 hours/day smartphone use

Neurobiological impact similar to addiction and behavioural disorders in

extreme cases

Screen Time28 May 2019 - Burn-out is

included in the 11th Revision of the International

Classification of Diseases (ICD-11) as an occupational

phenomenon. It is not classified as a medical

condition.

Stress & BurnoutDepression and anxiety have

a significant economic impact; the estimated cost to the global economy is US$ 1

trillion per year in lost productivity.

World Health Organization, 2019

Mood Disorders62% of Canadians say they would like their friends and family to spend more time

with them, while only 14 per cent of Canadians would

describe the current state of their social lives as “very

good”

Social Isolation

What Is Mindfulness and Why Does it Matter?

Page 7

Page 8

So, what is Mindfulness?

“ Mindfulness means paying attention in a particular way:

on purpose, in the present moment, and nonjudgmentally.

Jon Kabat-Zinn

Page 9

Mindfulness is…

…the self-regulation of

attention with an attitude of curiosity,

openness, and acceptance.

Bishop et al. (2004)

Page 10

…a mental state achieved by focusing

one's awareness on the present moment,

while calmly acknowledging and

accepting one's feelings, thoughts, and

bodily sensations, used as a therapeutic

technique.

Oxford English Dictionary

The Continuum of Awareness

Mindfulness Autopilot/mind wandering/mindlessness

Here, now Then, later

Skillful responding Habitual reacting

Aware, present Wondering mind, distracted

Mode of being Mode of doing

Allowing/letting be Fighting the experience

Accepting/facing reality Avoiding

Flowing Forcing

Practice Perfection

Page 11

A Model For Mindfulness Meditation

Mindfulness-Based Stillness Meditation (MBSM)

1. Preparation: location, posture, and attitude

2. Relaxation: releasing tension in the body to help calm the mind

3. Mindfulness: paying attention with the help of a practice

4. Stillness: noticing quietly without judgment

Page 12

Is Mindfulness Effective?

Yes: Clear evidence that meditation has a positive effect on well-being, similar to the effect of behavioural and therapeutic psychotherapy

(Sedlmeier et al., 2012)

PAS Canada Learning Week 2019Page 13

Why is Mindfulness an Effective Practice?

o Changes perceived stress within 4 weeks

o Increases psychological flexibility

o Clarifies and identifies behaviours linked to your values

o Leads to better emotion regulation

o Increased self-compassion

o Leads to changes in the brain, attention, and working memory

(Niemic, 2014)

One example: The mindful path to reduced stress

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Awareness

► Know what mindfulness is

► Why it is necessary

► How to do it

► Start paying attention

4

3

2

1

Meditation

► Regular mindfulness and meditation practices

► Patience

► Nonjudgment

Mindful living

► Mindful walking, eating, talking (and thinking!)

► Informal, unstructured mindful habits

Reduced stress

► Improved psychological functioning

Mindfulness Practices to Thrive In a New World of Work

Page 15

A. Connecting with your breath and body

Breathing meditation

Body scan meditation

Page 16

B. Connecting with yourself and others

Noticing

Loving Kindness Meditation

Mindfulness and EQ

Page 17

C. Connecting with meaning and purpose

Gratitude

Journaling

Savouring and Positive Psychology

Page 18

Conclusion

Page 19

The better the question. The better the answer. The better the world works.

How can mindfulness help me thrive in the new world of work?

Objectives

1) Examine why it has become so hard to be present in our daily work and play

2) Understand what mindfulness is and why it is important now

3) Experience mindfulness techniques you can keep using to start or grow your own mindfulness practice

Page 21

Page 22

Thank you

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