Workplace Wellbeing

Some roles are inherently challenging. However, often it is not the role itself but our relationship to it that makes it stressful.

Our unexamined perceptions, views and expectations of the roles, ourselves and others influence our experiences at work.

Session 1 - Pause and Notice

This week we....

Practiced pausing and being present
Considered the thoughts we regularly have at work and how postive and negative these thoughts make us feel
Practiced a Breathing Space
Considered how we perceive our roles and how these perceptions influence our thoughts and behaviours
Practised a Mountain Meditation
Practised a Mindful Coffee Break
Considered how we can take care of difficult moments
Reflected on how we feel and react when things go wrong
Got creative together

Home Practice Suggestions

If you would like to continue practising some of the mindfulness meditation practices we shared during the session, and the last session, please read through suggestions below and click on the audio links. The session handout also provides some background information, and some hints and tips to support your home practice.

Scroll down to access the Guided Practice Recordings

Take a Breathing Space

To 'get into the habit', practise this 3 times a day, at set times that you have decided in advance. In addition, you might like to begin to take a Breathing Space at times when you notice that you are having difficulty staying present or when you are feeling stressed or thrown off balance to support you responding to these difficulties.

Mountain Meditation

This week, we to explored the Mountain Meditation, a practice that supports grounding in the present moment. With an upright and dignified posture, reminiscent of a mountain’s enduring presence, we embodied the mountain’s steadfast calm amidst the swirling winds and shifting clouds of life. You can try this any time you wish to ground and steady yourself.

Mindful Tea Drinking

Bringing mindfulness to simple activities like drinking tea trains us to direct attention consciously. By deliberately choosing to attend to an activity, we slow things down and let ourselves become aware of the process of paying attention and perhaps how little control we have of mind wandering. Try paying attention to making and drinking a cup of tea once a day. Click on the link below, or refer to youir handout, for guidance about this practice.

Pausing and Being Present - Mindfulness of Body and Breath

A short practice to help you to arrive in the present by pausing and noticing your experience.

Body Scan Practice

Reconnect with your body and your present moment experience whilst developing concentration, calm and flexibility of attention. You may begin to notice just how normal the chatterings and wanderings of the mind are. With curiosity and gentleness you can encourage the mind to return to your chosen focus.

Mindfulness of an Everyday Activity

Bring mindfulness into your daily life by choosing one routine activity in your daily life and make a deliberate effort to bring moment-to-moment awareness to that activity each time you do it. Possibilities include waking up in the morning, brushing your teeth, showering, drying your body, getting dressed, eating a meal or a snack, taking out the rubbish, shopping, and so forth. Just like during the raisin exercise, ‘zero in’ on knowing what you are doing as you are doing it. Notice body sensations, thoughts and feelings as they arise.

Five Finger Gratitude Practice

Bring to mind five things for which you are grateful, counting them on your fingers and opening to and savouring the sensations of gratitude in the body as best you can.

To find out more about why we begin with these practices, follow this link.

Practice Intentions

Session Notes