MINDFULNESS – ATTENTION AND AWARENESS PRACTICES TRAINING
Mindfulness, though is a compound word formed of ‘mind’ and ‘full’, mindful is a state of being, where the attention and awareness level of individual is high, and the ability to keep own mind on here and now. Mindfulness practices are Western scientific studies based on the Eastern Zazen philosophy. Today, mindfulness is a matter of research within the fields of psychology, positive psychology, neuropsychology, and neuroscience, as well as the growing new trend at corporate world.
What is Mindfulness?
- Ability to self-regulate attention, and adopting a particular orientation towards experiences (Bishop et al, 2004).
- Cyclic and simultaneous process of intention, attention and attitude, within moment-to-moment experience (Shapiro et al, 2006).
- Way of paying attention in a particular way, on purpose, in the present moment, and in a non-judgmental way”(Kabat-Zinn, 1994).
- Receptive attention to and awareness of external and internal present-moment states, events, experiences (Brown&Ryan, 2003; Dane, 2011).
Mindfulness is a state of being, open to development and change.
Purpose of the Training:
Human mind has the tendency to shift into past and present, rather keeping at present. Individuals whose mind is mostly on the ride, suffer from symptoms such as fatigue, ability to concentrate, carelessness, difficulty keeping in memory, tendency to make error, stress, anxiety, anger, depression and burnout. However, we are able to train and calm our minds to stay on here and now. There are various techniques for that:
- Focusing the attention on present moment
- Observing experiences at present moment
- Following our observation in a non-judgmental and labeling way
- Focusing on present moment with intention and awareness
In today’s work life, companies seek high talent employees, with high levels of concentration, creativity and innovation, accurate and fast decision-making, resilience, and emotional intelligence. While training our minds for a present attention and awareness, we foster and reinforce the above qualities.
Benefits:
Accoridng to scientific studies, mindfulness –attention and awareness practices, have various positive affects on individuals. After 8-week-consistent practice, the following changes and developments are observed. These developments are mainly within four fields: psychological/emotional (Keng et al. 2011; Brown & Ryan, 2003; Shapiro et al. 2002; Kabat-Zinn, 1990; Kabat-Zinn, 1985), cognitive (Schmerts et al. 2009; Evans e al. 2009), social and physiological. These impacts refer to individual’s emotional state against internal and external experiences, clarity in thinking and decision-making, attitude and behavior at work-family-personal social contexts, and some physiological changes.
Psychological (Emotional) Benefits:
- Increase in sense of psychological health, life satisfaction, and happiness
- Decrease in negative emotions such as stress, anxiety, anger, worry, etc.
- Development in resilience, self-esteem, self-confidence, self-efficacy
Cognitive Development:
- Ability to have an objective perception
- Clarity in thinking, interpretation and decision making
- Shift from autopilot mode to auto-control and self-determined behavior mode
- Shift from automatic and impulsive reaction, to a a conscious response
- Increase in memory and learning speed
- Increase in ability to catch details
- Increase in creative thinking, both inside and outside the box thinking
- Increase in ability to focus on a single matter longer period of time
- Decrease in errors due to concentration and attention deficits
Social Benefits:
- More positive social relations through development and increase in compassion, tolerance, empathy, and love
- Healthy cooperation and team work among individuals, due to development in self-confidence, autonomy, competence, flexibility,
- Re-formation of social structures to a learning, developing and resilient organizations, through detaching from habitual and automatic actions and attaining new ways of behavior.
Physiological Development:
- Decrease in vulnerability towards physical pain
- Increase in physical energy and strength
- Re-formations in the brain formation, through new neuron firings and synapses (Plasticity of the brain)
PROGRAM CONTENT
I. Art of Happiness (Living at Zero or Above Zero Level)
- Is happiness a choice?
- Emotions, their duration and influence
- Scientific approach to happiness
- Psychological Well-Being - Ryff;
- Subjective Well-Being - Diener;
- PERMA - Seligman;
- Emotional Intelligence - Goleman;
- Psychological Capital – Luthans
- What’s my part?
- Activities
II. Attention and Awareness
- Theoretical and Scientific Approach
- Defining Mindfulness
- What is mindfulness?
- Present awareness techniques and practices
- Breathing
- White slate
- Perceiving with our five senses
- Positive mindfulness practices
- Mindfulness practices through science of happiness
III. Attention and Awareness
- Scientific studies and results
- Who is in charge? (Am I on autopilot?)
- Our brain and its physiology
- Physiological changes in the brain through attention and awareness
- Mindfulness techniques
- Breathing
- Mindful eating
- Mindful movement (getting back on the steering wheel?)
- Positive Mindfulness Practices
- Mindfulness practices through science of happiness
IV. Attention and Awareness
- Scientific studies and results
- Mirror neurons
- Studies and implementations at Google
- Work and non-work life balance (Ellen Langer)
- Present awareness techniques and practices
- Breathing
- Mindful listening and conversation
- Mindful observation
- Positive mindfulness practices
- Mindfulness practices through science of happiness
- Practices for home