Alexa - Mindful Leadership · Mindful Leadership In this session, we’re going to talk about how...
Transcript of Alexa - Mindful Leadership · Mindful Leadership In this session, we’re going to talk about how...
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#nextgengov
Mindful Leadership
In this session, we’re going to talk about how to bring presence to your interactions, the importance of building trust within yourself, and how to cultivate a sense of meaningful connection at work.
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#nextgengov
Sarah Marbach
Business Strategy and Communication Manager, Aetna
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3© 2017 Aetna Inc.
Building a MindfulFoundation
Sarah Marbach
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What is mindfulness and why does it matter?
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Interest in mindfulness is growing exponentially
• Research centers at major universities
• 690 articles published in 2016 and 692 in 20171
• That is up from 208 in 2010 and 46 in 2005
Researchinterest
• Mindfulness is a $1 billion industry
• 40% of companies offering training by the end of 2017
• Companies include Google, McKinsey, Ford, Intel, General Mills
Businessinterest
• 2015: Time Magazine cover, 60 Minutes segment
• Oprah Winfrey, Dan Harris, Phil Jackson and others
• Dozens of phone apps available
Public awareness and pop culture
1 American Mindfulness Research Association, 2018. Visit https://goamra.org/resources/
2 Jen Wieczner, Meditation Has Become A Billion-Dollar Business. Fortune Magazine, March 12, 2016.
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Benefits of mindfulness practice
Emotional Mental Physical Behavioral
• Reduce stress
• Increase resilience
• Reduce anxiety and depression
• Greater empathy and compassion
• Improve focus
• Prioritize effectively
• Improve memory
• Enhance decision-making
• Increase ability for flexible thinking
• Lower blood pressure and heart rate
• Strengthen immune system
• Enhance ability to cope with pain
• Increase grey matter inthe brain
• Respond rather than react more
• Improve sleep
• Improve communication
• Greater patience & persistence
• Improve ability to create new habits
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Mindfulness is:
Meditation is:
paying attention to your present
moment experience with
an attitude of openness and
curiosity
the exercise that strengthens our
ability to be mindfully present throughout the
day
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How does mindfulness “work”?
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The present moment is a present
“time”
present
moment
past future
Move all of your attention to the present momentFollo
w your breat
h
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What to pay attention to during mindfulness practice
Breathing
Thoughts
FeelingsSensations
Surroundings
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11© 2017 Aetna Inc.
Between stimulus and response there is a space.
In that space is our power to choose our response.
In our response lies our growth and our freedom.
VIKTOR E. FRANKL
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StressReaction
Internalization
Maladaptive Coping
StressReaction
Breakdown
AwarenessRe-appraisal
Non-judgmentOpenness to new
possibilities
External Events
Internal stressors
Perception & Appraisal
Physiology
Reacting Responding
Appropriate Response
Reacting and Responding to Stress
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Mindfulness in action
Impulsive reaction
Situation Mindful Awareness
Appropriate response
Partial attention
Habitual reaction
Fight or flight
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How do I practice mindfulness?
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Formal practice:
Informal practice:
ü Sitting meditation
ü Reclining/lying down meditation/body scan
ü Walking meditation
ü Gentle movement/yoga
ü Noticing sensations while showering
ü Driving in silence and noticing the road, traffic, sights and sounds
ü Noticing taste, smell, color, and texture of food while eating
ü Paying attention to your surroundings while walking to a meeting
ü Listening with curiosity in conversations
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Let’s try a mindfulness practice
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Bringing mindfulness into your day
• Pause and check in. Take a few breaths to notice what’s going on for you
• Be curious. Let go of judgments and expectations
• Connect. Drop your agenda when listening to others
• Focus. Reduce distractions and multi-tasking
• Use your senses. Stop to notice how things look, feel, sound, smell, taste
• Be kind. Practice patience, kindness and generosity – to others and to yourself
• Meditate. Ten minutes a day for 2 weeks is a great way to try it out
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Changing how you work
• Try a mindful minute. At the start of your meetings, ask your colleagues to take one minute to clear and refresh the mind.
• Listen with curiosity. Notice when your mind is closed to hearing the other’s perspective.
• Get up and stretch. Re-energize the body and give the brain a break every 20-minutes or so.
• Minimize distractions. Turn off certain alerts and notifications.
• Reduce multitasking. Do one thing at a time as often as you can throughout the day.
• Connect with a co-worker. Take a break for a snack, a non-work conversation, or a stroll
• Take a mindful bite. For a snack or your lunch, turn away from distractions and experience all aspects of your food
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Let’s try a listening exercise
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Let’s set a S.M.A.R.T. goal
S.M.A.R.T. = Specific. Measureable. Accountable. Realistic. Time-bound.
What is one thing you will try this week to improve the way you work?
Example:
I will schedule time on Tuesday and Thursday from 10:00-10:30am to work on only one task. And note how I felt afterwards on my calendar.
Your turn!
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21© 2017 Aetna Inc.
You can’t stop the waves but you can learn to surf.
JON KABAT-ZINN
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Questions?
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Thank you
April 2017
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#nextgengov
Mindful Leadership
Sarah MarbachBusiness Strategy and Communication Manager, Aetna