Objectives

Upon completion of this course, participants will be able to:

• Define mindfulness and understand its scientific basis for stress reduction and focus.
• Practise foundational mindfulness meditation techniques (e.g., breath anchor, body scan) regularly.
• Apply "micro-mindfulness" techniques to transition smoothly between tasks and meetings.
• Manage emotional triggers by creating a space between stimulus and response (The Mindful Pause).
• Improve attention span and concentration for enhanced deep work productivity.
• Adopt the core attitudes of mindfulness: non-judging, patience, and beginner's mind.
• Utilise mindful communication techniques for more effective and less reactive interactions.
• Develop a sustainable, personalized mindfulness practice for long-term well-being.

Target Audience

• Professionals at all levels who feel overwhelmed, distracted, or constantly rushed.
• Managers seeking tools to improve team focus and reduce internal stress.
• Individuals who struggle with anxiety, rumination, or emotional reactivity in the workplace.
• Anyone interested in enhancing their cognitive performance and presence.
• Teams working in high-stress or highly distractible, open-plan environments.

• Guided formal and informal mindfulness meditation practice sessions.
• Group discussions on personal experiences with distraction and emotional reactivity.
• "Mindful Listening" and "Mindful Speaking" pair exercises.
• Case studies on the application of mindfulness in high-stakes professional settings.
• Individual development of a personalised daily practice schedule.

Unit 1: Foundations and Principles of Mindfulness

• Defining mindfulness as focused, non-judgmental present moment awareness.
• Understanding the difference between the "Doing Mode" and the "Being Mode."
• The neurological and physiological effects of mindfulness on the brain (e.g., prefrontal cortex).
• Dispelling common myths about mindfulness (e.g., "zoning out," "emptying the mind").

• The principle of Non-Judging: Observing thoughts and feelings without evaluation.
• Cultivating a "Beginner's Mind" to approach tasks with freshness and curiosity.
• Practising Patience, Trust, and Acceptance in the face of challenge.
• The importance of Non-Striving: Focusing on the process, not just the outcome.

Unit 2: Formal Mindfulness Practices

• Introduction to focused attention meditation using the breath as the primary anchor.
• Guided practice: Finding and returning to the breath amidst distraction.
• Strategies for handling mind-wandering and making it part of the practice.
• Techniques for using mindful breathing to regulate the nervous system.

• Guided practice: The Body Scan Meditation for deep relaxation and awareness.
• Using physical sensations (e.g., tension, discomfort) as anchors in the present.
• Mindful movement: Incorporating simple stretches and walking meditation at work.
• Applying body awareness to manage posture and energy levels throughout the day.

Unit 3: Integrating Mindfulness into the Workday

• Practising deep, non-reactive listening to colleagues and clients.
• The "Mindful Pause": Creating space before speaking to respond intentionally, not reactively.
• Techniques for bringing full attention to virtual and in-person meetings.
• Using mindful speech to ensure clarity, presence, and non-judgment.

• Applying the three-minute breathing space to transition between high-stress tasks.
• Strategies for dealing mindfully with email, phone notifications, and digital distractions.
• Mindful eating and walking breaks to recharge cognitive resources.
• Developing "Single-Tasking" instead of unproductive multi-tasking.

Unit 4: Mindfulness for Emotional Regulation

• The "Recognise, Allow, Investigate, Non-Identify" (RAIN) model for emotional processing.
• Strategies for observing and naming strong emotions (e.g., anger, anxiety) without being overwhelmed.
• Developing self-compassion as a critical component of stress resilience.
• Using mindfulness to prevent the "emotional hijack" of the amygdala.

• How non-judgmental awareness enhances open-mindedness and ideation.
• Using "mindful observation" to generate new insights and creative solutions.
• The connection between a calm mind and clear decision-making.
• Applying mindfulness to problem-solving and critical analysis.

Unit 5: Sustaining the Practice

• Developing a personalised 10-minute daily formal meditation plan.
• Identifying three "anchor moments" (e.g., opening email, ringing phone) for micro-mindfulness practice.
• Creating a supportive environment for mindful practice at the desk or home office.
• Commitment to an accountability partner for sustained long-term integration.