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HSW1013 Introduction to Mindfulness at Workplace (2 Days)

Description

HSW1013 Introduction to Mindfulness at Workplace (2 Days)

Overview

The “Introduction to Mindfulness at Workplace” is specifically designed for working professionals seeking to enhance their productivity, resilience, and overall well-being. As the modern workplace becomes increasingly fast-paced and stressful, mastering the principles of mindfulness is a critical skill for maintaining focus, managing stress, and fostering positive interpersonal relationships.

This course will introduce the concept of mindfulness and its practical applications in a professional setting. Participants will learn about the importance of staying present, focused, and detached from workplace stressors. By integrating mindfulness techniques into their daily routines, professionals can enhance their decision-making abilities, improve their communication skills, reduce burnout, and ultimately drive success in their careers.

  • 91% positive reviews (221)
  • 761 students

This program can be tailored to your specific business needs.

A little bit of personalization goes a long way. Ask us for a no-obligation Training Needs Analysis (TNA) so we can tailor this, or any other CSG program to meet your learning outcomes.

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Objectives

At the end of the training, participants would be able to:

  • Understand the concept of mindfulness and its relevance in the workplace.
  • Implement mindfulness techniques to manage workplace stress and improve mental wellbeing.
  • Apply mindfulness principles to enhance focus, productivity, and decision-making abilities.
  • Utilize mindfulness to foster better professional relationships and effective communication.
  • Develop a personal mindfulness plan for daily application in their professional lives.
  • Recognize the role of mindfulness in preventing burnout and promoting career success.

2 Days

  • Executives
  • Managers
  • Team Leaders
  • Admin Staff
  • Finance Staff
  • HR Personnel
  • Sales Professionals
  • Customer Service Staff
  • Engineers
  • Supervisors

DAY 1: AWARENESS & SELF-REGULATION

Welcome + Introduction
  • Icebreaker: “How are you feeling (mood tracker using wellness app?”
  • What is Wellness? Why Mindfulness Now?
  • Group agreement & personal pledge (no judgment, opt-in participation)
  • Science Snapshot: Mindfulness reduces stress and improves focus (Harvard, 2011)
  • Case Study: Google’s “Search Inside Yourself” program outcomes
  • Practice: “Mindful Minute” grounding breath
  • Tool: “Awareness Wheel” (Thought – Emotion – Body – Action)
  • Fight-flight-freeze explained simply
  • Case Study: Intel engineers use 3-step body scans for clarity
  • Practice: 10-min Body Scan Meditation
  • Science: Mindfulness activates the prefrontal cortex, downregulates the amygdala
  • Single-tasking vs. multitasking myth
  • Case Study: Insurance staff lowers error rate by 32% after focus training
  • Practice: Mindful email writing
  • Tool: “One-Task Focus Reset” (1-minute breathing + intention setting)
  • Science Insight: 90-second rule (it takes 90 secs for emotion to rise/fall)
  • Case Study: DHL operations lead uses the STOP technique before replying to emails
  • Tool: S.T.O.P. = Stop – Take a Breath – Observe – Proceed
  • Practice: Guided workplace scenario roleplay
  • Physical symptoms of overload: tight chest, fatigue, irritability
  • Movement reset: Desk flow + 5-4-3-2-1 sensory grounding
  • Case Study: Call center agents use micro-movements to reduce burnout symptoms
  • “Mindful Break Menu” activity (2 mins, 5 mins, 10 mins)
  • Habit stacking: Linking mindfulness with coffee, login, walking
  • Build Your Reset Plan (worksheet)
  • “Mindful Break Menu” activity (2 mins, 5 mins, 10 mins)
  • Habit stacking: Linking mindfulness with coffee, login, walking
  • Build Your Reset Plan (worksheet)

DAY 2: RESILIENCE, PURPOSE & CONNECTION

Mindful Resilience at Work
  • Science: Mindfulness increases resilience and reduces rumination (Davidson, 2012)
  • Case Study: SAP’s Mindfulness-Based Emotional Intelligence program improves team focus and well-being
  • Practice: “Breathe, Name, Frame” (identify stress, label it, reframe it)
  • Tool: Drona “Stress Response Ladder”
  • Aligning actions to inner values increases job satisfaction
  • Case Study: Australian bank staff report improved motivation after defining “personal workplace values”
  • Activity: “Why I Work” journaling
  • Practice: Create your 3-Word Purpose Statement
  • When are you most alert, stressed, drained?
  • Tool: “Energy Map” + mindfulness-based schedule tweaks
  • Case Study: Microsoft’s mindful listening pilot reduced team conflict by 27%
  • Practice: “3 Levels of Listening” game (reactive, attentive, mindful)
  • Tool: B.R.I.D.G.E. (Breathe – Reflect – Inquire – Don’t Judge – Ground – Empathize)
  • How connection protects against burnout
  • Practice: Gratitude loop or buddy system reflection
  • Case Study: Manufacturing floor teams use daily 2-min gratitude check-ins
  • Build your Mindful Work Toolkit:
    • Choose 3 daily tools
    • Define 1 habit to stop
    • Create 1 “reclaim my calm” plan
  • Group sharing: “My next 7-day experiment”

Program Methodology

  • Hands-on Activities: Practical exercises to reinforce theoretical concepts.
  • Group Discussions: Opportunities for peer-to-peer learning and exchange of ideas.
  • Role Plays: Simulations of realistic situations to build practical skills.
  • Feedback Sessions: Reviews and reflections to encourage improvement.
  • Problem-solving Exercises: Develop critical thinking and decision-making skills.
  • Experiential Learning: Learning by doing, promoting active involvement.
  • Interactive Lectures: Engaging presentations by experts in the field.
  • Case Studies: Real-world scenarios for learners to apply their knowledge.
  • Quizzes & Tests: Regular assessments to track learning progress.

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