Introduction to Mindfulness

Introduction to Mindfulness

Session from Ontario Public Service on 2025-01-23

What is mindfulness

• Paying attention to the present
• Practice mindfulness: close your eyes, feel your body, breathe slowly for 6 cycles

How does it help

Supported by research, example Mindful Nation UK report

• Increased focus, working memory
  • Mindfulness grows prefrontal cortex of brain.
• Reduce stress and build resilience
  • Flight or fight response
  • Stress recovery
• Better physical health, immunity
  • Awareness of physical body and issues, for example eating, manage body pains
  • Better sleep

Mindfulness at Work

• Make better decisions
• Improve strategy
• Helps with communications
  • Resolve conflicts from awarness of emotions
  • Mindful of thoughts before communicating
• Flow - being present

Applying Mindfulness

• STOP: Stop, take a breath, observe, proceed
• Short exercises: small habits to be present like close eyes, breathe, scan your body
• Ted talk: 10 mindful minutes
  • Appreciation for the present moment
  • No judgement, let thoughts go, observe mind
  • Habit idea: Take 10 minutes out of your day to do nothing, take care of your mind

Resources

• Apps:
  • Headspace
  • Calm
  • InsightTime
  • (10%) Happier - also book, podcasts
• Books:
  • The Mind of the Leader
  • Search Inside Yourself
  • One Second Ahead
• Podcast:
  • On Purpose with Jay Shetty