Mindfulness: Professional and

Personal applicationsShamashAlidina.com

What do you hope to get from today’s session?

What are you grateful for, and why?

Share with someone in the group

Plan of the session

Interactive. Practical exercises.

The benefit of living in the

moment.

What is mindfulness?• Intentionally• Paying attention• Present moment• Friendliness (non-judging)• Curiosity• Patience• Acceptance

Mindfulness is not..• Just about meditation• About sitting still with eyes

closed• Airy-fairy new age• Religious• About making you soft• About slowing you down for no

reason• Serious

How I got into mindfulness

• Five minute mindfulness exercise–Mindfulness of Senses

Neuroscience of mindfulness

• Discovery of Neuroplasticity• Olympic mindfulness practitioners

research• Similar outcomes for people like us:– Lowers focus on self– Less emotional reactivity– Improved focus– Decreased grey-matter in amygdala– Increased patterns of wellbeing and resilience

Matthieu Ricard

How are corporates using mindfulness?

• Example: Google• Lectures by different

speakers on mindfulness• New mindfulness course –

Search Inside Yourself – combines mindfulness with Emotional intelligence training – Part of ‘Google University’

Chade-Meng Tan – Google’s Jolly Good Fellow

10 second mindfulness - story

Every hour

‘May you be happy’ wish for 10 seconds

Mindful stretching and movement

Myth of Multi-tasking• You’re not multi-tasking,

you’re switching• 40% reduction in

productivity• Driving and texting• Email notifications – IQ

impact• On phone and checking

email?• Stanford Research: “those who consider

themselves to be great multitaskers are in fact the worst multitaskers. Those who rated themselves as chronic multitaskers made more mistakes, could remember fewer items, and took longer to complete a variety of focusing tasks analogous to multitasking”

Tips to reduce multi-tasking• Manage interruptions• Tech break• Complete one task before

starting the next one• Do one thing at a time if

possible. Emails. Then Report. Then phone calls.

• Show up when with others. Switch off potential distractions or move away from them.

Three minute breathing space exercise

Mindful listening exercise• Look• Listen• Let go of judgments and refocus

• Mindful listening exercise in pairs– Q: What are you passionate about?– Q: What did you do on your last

holiday?– Q: How did you end up working here?

Mindful presentations• Before the presentation– Energise and calm– Positive attitude

• During the presentation–Manage your attention– Look and listen

• After presentation– Recharge

Mindful body scan exercise

Tips for working mindfully

• Do one thing at a time, with full attention

• Practice gratitude when you remember

• Improve mind fitness by practicing the 3 minute mindful breathing space regularly

Making use of your book• Download the audio and

put it on your phone• Start by reading Ch 1-3

fully• Then read bits that are

relevant to you

Stay in touch!

Web: ShamashAlidina.com

Twitter: @shamashalidina

FB: Facebook.com/shamashalidina

Email: shamash@shamashalidina.com