Mindfulness at Work For Dummies

by Shamash Alidina, Juliet Adams

Overview

Master your mind, manage stress and boost your productivity!

Mindfulness at Work For Dummies provides essential guidance for employees at all levels of an organization who are seeking more focus and clarity in their work. It explains how mindfulness can help employers wishing to implement mindful practices into the workplace, and provides leaders and mentors within an organization with the tools they need to become more effective leaders and coaches. The audio download contains guided mindfulness exercises and meditations suited to workplace scenarios, a core feature of mindfulness programmes.

Mindfulness at Work For Dummies includes:

• An introduction to mindfulness, and how it can help improve working behaviour
• An explanation of how the brain retains new mindful working patterns… with a bit of practice!
• Useful tips on incorporating mindfulness into your working day
• How organisations can benefit from implementing mindful approaches to work
• Guidance for leaders on how mindfulness can help develop their leadership qualities

Product Details

ISBN-13:	9781118727997
Publisher:	Wiley
Publication date:	06/16/2014
Series:	For Dummies Books
Pages:	400
Product dimensions:	7.30(w) x 9.10(h) x 0.90(d)

About the Author

Shamash Alidina is a professional mindfulness trainer, teacher, and lecturer. He has over 10 years' experience teaching mindfulness in schools and university courses. Juliet Adams designs and delivers professional mindfulness at work training, and co-delivers WorkplaceMT trainer development in the UK and Netherlands.

Read an Excerpt

Mindfulness at Work For Dummies

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By Shamash Alidina, Juliet Adams

John Wiley & Sons

Copyright © 2014 John Wiley & Sons, Ltd
All rights reserved.
ISBN: 978-1-118-72799-7

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CHAPTER 1

Exploring Mindfulness in the Workplace

In This Chapter

* Identifying what mindfulness is and is not

* Retraining your brain

* Getting started

In tough economic times, many organisations are looking for new ways to deliver better products and services to customers while simultaneously reducing costs. Carrying on as normal is not isn't an option. Organisations are looking for sustainable ways to be more innovative. Leaders must really engage staff, and everyone needs to become more resilient in the face of ongoing change. For these reasons, more and more organisations are offering staff training in mindfulness.

Major corporations in the USA, like General Mills, and major employers in the UK, such as the National Health Service, have offered staff mindfulness training in recent years. Google and eBay are among the many companies that now provide rooms for staff to practise mindfulness in work time. Business schools including Harvard Business School in the USA and Ashridge Business School in the UK now include mindfulness principles in their leadership programmes.

So what is mindfulness, and why are so many leading organisations investing in it?

Becoming More Mindful at Work

In this section you will discover what mindfulness is. More importantly, you'll also discover what mindfulness is not! You'll find out how mindfulness evolved and why it's become so important in the modern day workplace.

Clarifying what mindfulness is

Have you ever driven somewhere and arrived at your destination remembering nothing about your journey? Or grabbed a snack and noticed a few moments later that all you have left is an empty packet? Most people have! These examples are common ones of 'mindlessness', or 'going on automatic pilot'.

Like many humans, you're probably 'not present' for much of your own life. You may fail to notice the good things in your life or hear what your body is telling you. You probably also make your life harder than it needs to be by poisoning yourself with toxic self-criticism.

Mindfulness can help you to become more aware of your thoughts, feelings and sensations in a way that suspends judgement and self-criticism. Developing the ability to pay attention to and see clearly whatever is happening moment by moment does not eliminate life's pressures, but it can help you respond to them in a more productive, calmer manner.

Learning and practising mindfulness can help you to recognise and step away from habitual, often unconscious emotional and physiological reactions to everyday events. Practising mindfulness allows you to be fully present in your life and work and improves your quality of life.

Mindfulness can help you to:

[check] Recognise, slow down or stop automatic and habitual reactions

[check] Respond more effectively to complex or difficult situations

[check] See situations with greater focus and clarity

[check] Become more creative

[check] Achieve balance and resilience at both work and home

Mindfulness at work is all about developing awareness of thoughts, emotions and physiology and how they interact with one another. Mindfulness is also about being aware of your surroundings, helping you better understand the needs of those around you.

Mindfulness training is like going to the gym. In the same way as training a muscle, you can train your brain to direct your attention to where you want it to be. In simple terms, mindfulness is all about managing your mind.

Taking a look at the background

Mindfulness has its origins in ancient Eastern meditation practices. Jon Kabat-Zinn developed Mindfulness-Based Stress Reduction (MBSR) in the USA in the late 1970s, which became the foundation for modern-day mindfulness. Figure 1-1 shows how it developed.

In the 1990s Mark Williams, John Teasdale and Zindel Segal further developed MBSR to help people suffering from depression. Mindfulness Based Cognitive Therapy (MBCT) combined cognitive behavioural therapy (CBT) with mindfulness. In 2004, MBCT was clinically approved in the UK by the National Institute for Clinical Excellence (NICE) as a 'treatment of choice' for recurrent depression.

Since the late 1970s, research into the benefits of mindfulness has steadily increased. Recent studies have examined, for example, the impact of practising mindfulness on the immune system and its effects on those working in high pressure environments.

Advances in brain scanning technology have demonstrated that as little as eight weeks of mindfulness training can positively alter brain structures, including the amygdala (the fear centre) and the left prefrontal cortex (an area associated with happiness and well-being). Other studies show benefits in even shorter periods of time.

Busy leaders who practise mindfulness have long extolled its virtues, but little research has existed to back up their claims. Fortunately, researchers are now increasingly focusing their attention on the benefits of mindfulness from a workplace perspective.

MBSR and MBCT are taught using a standard eight-week curriculum, and all teachers follow a formalised development route. The core techniques are the same for both courses. Most workplace mindfulness courses are based around MBCT or MBSR, but tailored to meet the needs of the workplace.

Although MBSR and MBCT were first developed to help treat a range of physical and mental health conditions, new applications for the techniques have been established. Mindfulness is now being taught in schools and universities, and has even been introduced to prisoners. Many professional education programmes, such as MBAs, now include mindfulness training.

Researchers have linked the practice of mindfulness to skills that are highly valuable in the workplace. Research suggests that practising mindfulness can enhance:

[check] Emotional intelligence

[check] Creativity and innovation

[check] Employee engagement

[check] Interpersonal relationships

[check] Ability to see the bigger picture

[check] Resilience

[check] Self-management

[check] Problem solving

[check] Decision making

[check] Focus and concentration

In addition, mindfulness is valuable in the workplace because it has a positive impact on immunity and general well-being. It has been demonstrated to relieve the symptoms of depression, anxiety and stress. See www.mawt.co.uk for a list of some of the research papers on mindfulness at work.

Recognising what mindfulness isn't

Misleading myths about mindfulness abound. Here are a few:

Myth 1: 'I will need to visit a Buddhist centre, go on a retreat or travel to the Far East to learn mindfulness.'

Experienced mindfulness instructors are operating all over the world. Many teachers now teach mindfulness to groups of staff in the workplace. One-to-one mindfulness teaching can be delivered in the office, in hotel meeting rooms or even via the web. Some people do attend retreats after learning mindfulness if they wish to deepen their knowledge, experience peace and quiet or gain further tuition, but doing so isn't essential.

Myth 2: 'Practising mindfulness will conflict with my religious beliefs.'

Mindfulness isn't a religion. For example, MBSR, MBCT are entirely secular – as are most workplace programs. No religious belief of any kind is necessary. Mindfulness can help you step back from your mental noise and tune into your own innate wisdom. Mindfulness is practised by people of all faiths and by those with no spiritual beliefs. Practising mindfulness won't turn you into a hemp-clad tofu eater, a tree-hugging hippie or a monk sitting on top of a mountain – unless you want to be one of these people, of course!

Myth 3: 'I'm too busy to sit and be quiet for any length of time.'

When you're busy, the thought of sitting and 'doing nothing' may seem like the last thing you want to do. In 2010 researchers at Harvard University gathered evidence from a quarter of a million people suggesting that, on average, the mind wanders for 47 per cent of the working day. Just 15 minutes a day spent practising mindfulness can help you to become more productive and less distracted. Then you'll be able to make the most of your busy day and get more done in less time. When you first start practising mindfulness, you'll almost certainly experience mental distractions, but if you persevere you'll find it easier to tune out distractions and to manage your mind. As time goes on, your ability to concentrate increases as does your sense of well-being and feeling of control over your life.

Myth 4: 'Practising mindfulness will reduce my ambition and drive.'

Practising mindfulness can help you become more focused on your goals and better able to achieve them. It can help you become more creative and to gain new perspectives on life. If your approach to work is chaotic, mindfulness can make you more focused and centred, which in turn enables you to channel your energy more productively. Coupled with an improved sense of well-being, this ability to focus helps you achieve your career ambitions and goals.

Myth 5: 'If I practise mindfulness, people will take me less seriously and my career prospects will be damaged.'

Some of the most successful and influential people in the world practise mindfulness. US Senator Tim Ryan, Goldie Hawn, Joanna Lumley and Ruby Wax are all keen advocates of mindfulness. Practising mindfulness doesn't involve sitting cross-legged on the floor – an office chair is fine. If you find it impossible to sit quietly and focus because you work in an open-plan office, or you're concerned about what others think, plenty of other everyday activities are available that can become opportunities to practise mindfulness that nobody will notice. Walking, eating, waiting for your computer to boot up or even exercising at the gym are all good opportunities to practise mindfulness. Mindfulness can be practising with your eyes open, whilst you're moving around during the day.

Myth 6: 'Mindfulness and meditation are one and the same. Mindfulness is just a trendy new name.'

Fact: Mindfulness often involves specific meditation practices. Fiction: All meditation is the same. Many popular forms of meditation are all about relaxation – leaving your troubles behind and imagining yourself in a calm and tranquil 'special place'. Mindfulness helps you to find out how to live with your life in the present moment – warts and all – rather than run away from it. Mindfulness is about approaching life and things that you find difficult and exploring them with openness, rather than avoiding them. Most people find that practising mindfulness does help them to relax, but that this relaxation is a welcome by-product, not the objective!

Training your attention: the power of focus

Are you one of the millions of workers who routinely put in long hours, often for little or no extra pay? In the current climate of cutbacks, job losses and 'business efficiencies', many people feel the need to work longer hours just to keep on top of their workload. However, research shows that working longer hours does not mean that you get more done. Actually, if you continue to work when past your peak, your performance slackens off and continues to do so as time goes on (see Chapter 5).

Imagine your job is to chop logs. After a while, your axe needs sharpening and your muscles need resting. If you keep going, you'll become very inefficient and are more likely to have an accident. By taking a break, and sharpening your axe, you can return to the job and get more done in less time. You'll probably enjoy the job more too. Mindfulness practice is like taking that break – you both re-energise yourself and sharpen your mind, ready for your next activity.

Discovering how to focus and concentrate better is the key to maintaining peak performance. Recognising when you've slipped past peak performance and then taking steps to bring yourself back to peak is also vital. Mindfulness comes in at this point. Over time, it helps you focus your attention to where you want it to be.

TRY THIS

Focusing your attention may sound easy, but try thinking of just one thing for 90 seconds. It could be an object on your desk, a specific sound or the sensation of your own breathing.

Focus your full attention on your chosen object, sound or sensation and nothing else. Then consider these questions:

[check] Did you manage to focus your complete attention for the full 90 seconds, or did your mind wander and random thoughts arise?

[check] Did you become distracted by a bodily pain or ache?

[check] Did you find yourself getting annoyed with yourself, or annoyed with a sound such as a ticking clock or traffic?

You're not alone! Most people find this activity really difficult at first. In truth, you're unlikely to ever be able to shut out all of your mental chatter, but you can turn the volume right down. Doing so enables you to see things more clearly, reduce time wasted on duplicated work and stop your mind wandering. Mindfulness offers you a way of getting more done in less time without burning yourself out.

Applying mindful attitudes

Practising mindfulness involves more than just training your brain to focus. It also teaches you some alternative mindful attitudes to life's challenges. You discover the links between your thoughts, emotions and physiology. You find out that what's important isn't what happens to you, but how you choose to respond that matters. This statement may sound simple, but most people respond to situations based on their mental programming (past experiences and predictions of what will happen next). Practising mindfulness makes you more aware of how your thoughts, emotions and physiology impact on your responses to people and situations. This awareness then enables you to choose how to respond rather than reacting on auto-pilot. You may well find that you respond in a different manner.

By gaining a better understanding of your brain's response to life events, you can use mindfulness techniques to reduce your 'fight or flight' response and regain your bodies 'rest and relaxation' state. You will see things more clearly and get more done.

Mindfulness also brings you face to face with your inner bully – the voice in your head that says you are not talented enough, not smart enough or not good enough. By learning to treat thoughts like these ones as 'just mental processes and not facts', the inner bully loses its grip on your life and you become free to reach your full potential.

These examples are just a few of the many ways that a mindful attitude can have a positive impact on your life and career prospects.

Finding Out Why Your Brain Needs Mindfulness

Recent advances in brain scanning technology are helping us to understand why our brain needs mindfulness. In this section you discover powerful things about your brain – its evolution, its hidden rules, how thoughts shape your brain structure and the basics of how your brain operates at work.

Evolving from lizard to spaceman

In order to understand how mindfulness works, you need to know some basics about the human brain. Over millions of years, the human brain has evolved to become the most sophisticated on the planet (see Figure 1-2).

The oldest part of the brain is known as the reptilian brain. It controls your body's vital functions such as heart rate, breathing, body temperature and balance. Your reptilian brain includes the main structures found in a reptile's brain: the brainstem and the cerebellum.

The middle part of your brain is known as the limbic brain. It emerged in the first mammals. It records memories of behaviours that produced agreeable and disagreeable experiences for you. The limbic system is responsible for your emotions and value judgements. The reptilian brain and limbic system are quite rigid and inflexible in how they operate. We call these two areas the primitive brain.

(Continues...)

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Excerpted from Mindfulness at Work For Dummies by Shamash Alidina, Juliet Adams. Copyright © 2014 John Wiley & Sons, Ltd. Excerpted by permission of John Wiley & Sons.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

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Table of Contents

Introduction 1

About This Book 2

Foolish Assumptions 2

Icons Used in This Book 3

Beyond the Book 3

Where to Go from Here 4

Part I: Getting Started with Mindfulness at Work 5

Chapter 1: Exploring Mindfulness in the Workplace 7

Becoming More Mindful at Work 7

Clarifying what mindfulness is 8

Taking a look at the background 8

Recognising what mindfulness isn’t 11

Finding Out Why Your Brain Needs Mindfulness 14

Evolving from lizard to spaceman 15

Discovering your brain’s hidden rules 16

Recognising that you are what you think 17

Exploring your brain at work 19

Starting Your Mindful Journey 23

Being mindful at work yourself 24

Overcoming common challenges 25

Creating a mindful workplace 26

Living the dream: Mindfulness at work 27

Chapter 2: Exploring the Benefits of Mindfulness in the Workplace 29

Discovering the Benefits for Employees 29

Increased mental resilience 29

Improved relationships 32

Honed mental clarity and focus 34

Mindful leadership 36

Looking at the Organisational Benefits of Mindfulness 38

Happier, more engaged employees 39

Greater creativity 41

Increased productivity 43

Improved decision making 45

Reducing staff turnover 47

Chapter 3: Applying Mindfulness in the Workplace 49

Gaining Perspective in the Modern-Day Workplace 49

Engaging with a VUCA world 50

Applying mindfulness in changing times 51

Employing mindfulness for new ways of working 53

Building resilience 54

Adjusting Your Mental Mindset 56

Focusing on the present moment 57

Treating thoughts as mental processes 58

Approaching rather than avoiding difficulties 60

Rewiring Your Brain 62

Getting to grips with the science of mindfulness 62

Resculpting your brain to make you more productive at work 63

Using mindfulness to increase your present-moment circuitry 64

Developing Mindfulness at Work 65

Examining intentions and attitudes 66

Remembering that practice makes perfect 69

Experimenting with mindfulness in the workplace lab 70

Acting ethically for the organisation and its people 71

Living life mindfully 72

Part II: Working with Mindfulness 75

Chapter 4: Practising Mindfulness Day to Day 77

Starting the Day Mindfully 78

Making time for mindfulness 79

Integrating mindfulness into your morning routine 81

Travelling Mindfully 82

Driving with intent 83

Thinking about trains, planes and mindfulness 84

Walking mindfully 87

Taking Mindful Pauses 88

Pausing at your desk 89

Enjoying water cooler moments 90

Waking up and smelling the coffee 90

Ending Your Day Mindfully 91

Managing energy and sleep 91

Following a mindful evening routine 92

Using mindful exercises 93

Appreciating the good 94

Chapter 5: Boosting your Mental Resilience 97

Recognising the Need for Resilience at Work 98

The modern day stress epidemic 98

Understanding fight or flight 99

Mindful Working to Enhance Resilience 100

Managing multiple, conflicting demands 100

Grouping tasks 104

Dealing with distractions 104

Mindfully managing your emotions 105

Trying the ‘Managing emotions mindfully’ exercise 107

Dealing with difficult people 108

Mindful Ways to Maintain Peak Performance 110

Maintaining peak performance 110

Using mindfulness to enhance productivity 112

Being in the moment 112

Being Kind to Yourself 113

Discovering the Neuroscience of Kindness and compassion 115

Rewiring your brain 116

Last, but by no means least 116

Chapter 6: Discovering Mindfulness At Work Training 117

Introducing MAWT 117

Getting ready 118

Identifying the outcomes you desire 118

Considering alternatives to self-study 119

MAWT Part 1: Core Training 119

Preparing for MAWT 120

Week 1: Understanding mindfulness at work 122

Week 2: Working with the body in mind 132

Chapter 7: Applying Mindfulness At Work Training 143

Continuing Your Mindfulness at Work Training (MAWT) 143

Week 3: Mindful communication at work 144

Week 4: Mindfully working with difficult people and strong emotions 151

Week 5: Mindful working in times of change 159

Post-Course Summary 166

Chapter 8: Practising Mindfulness in the Digital Age 169

Choosing When to Use Technology 169

Recognising the pros and cons of technology 170

Rebalancing your use of technology 170

Communicating Mindfully 174

Emailing mindfully 176

Phoning mindfully 178

Using a smart phone mindfully 179

Engaging with social media mindfully 181

Writing mindfully 181

Using Technology Mindfully 183

Focusing on one task 183

Discovering technology that enhances focus 184

Part III: Mindfulness for Organisations 187

Chapter 9: Improving Team Performance with Mindfulness 189

Identifying and Harnessing Team Dynamics 189

Understanding team dynamics 190

Managing team dynamics mindfully 192

Improving Team Performance 194

Recognising what’s important 194

Introducing Mindfulness to Your Team 197

Keeping your eye on the goal 198

Staying focused using mindfulness 199

Enhancing Internal and External Business Relationships 199

Becoming mindfully ready for anything 200

Being in the meeting 201

Boosting Team Morale 202

Improving morale with mindfulness 203

Focusing team effort with mindfulness 204

Improving team relationships with mindfulness 205

Chapter 10: Using Mindfulness to Assist Different Business Functions 207

Mindfulness for Human Resources 207

Managing downsizing and redundancies mindfully 208

Dealing with discipline and grievances mindfully 210

Increasing employee engagement 211

Applying some techniques 211

Mindfulness for Occupational Health 213

Improving staff well-being with mindfulness 214

Tackling stress with mindfulness 214

Reducing sickness absence with mindfulness 215

Mindfulness for Learning and Organisational Development 216

Improving learning with mindfulness 216

Introducing mindful practices into the workplace 219

Mindfulness for Service Delivery and Customer Service 219

Maintaining customer focus 220

Dealing with customer feedback mindfully 221

Communicating mindfully with customers 222

Mindfulness for Marketing and PR 222

Communicating powerfully 223

Keeping in tune with consumer and cultural trends 223

Improving responsiveness 224

Chapter 11: Integrating Mindfulness with Coaching 225

Discovering Mindful Coaching 225

Seeing mindfulness as a coaching toolbox 227

Applying mindfulness in coaching 229

Introducing Practical Ways to Integrate Mindfulness into Coaching 230

Increasing insight and clarity 231

Overcoming self-doubt 233

Coaching Team Members in Being Mindful 235

Integrating mindfulness into your team coaching 236

Overcoming barriers to mindfulness 237

Rolling Out Mindfulness through Coaching 238

Dealing with individuals 238

Working with teams 240

Involving the whole organisation 240

Chapter 12: Commissioning Mindfulness Training in the Workplace 243

Bringing Mindfulness Training to Work 243

Starting with the end in mind 243

Choosing from the menu of possibilities 244

Building in evaluation 246

Considering options for introductions and pilots 247

Taking care of the practicalities 248

Working in partnership and managing expectations 250

Identifying follow-up strategies 250

Making Sense of the Different Approaches to Teaching Workplace Mindfulness 251

Mindfulness Based Stress Reduction (MBSR) 251

Mindfulness Based Cognitive Therapy (MBCT) 252

Mindfulness At Work Training (MAWT) 254

Search Inside Yourself (SIY) 254

Hiring an Experienced Mindfulness Practitioner 255

Checking out credentials 255

Clarifying organisational experience 257

Judging compatibility 257

Agreeing on what’s possible 258

Hiring a Mindfulness Coach 258

Identifying the benefits of mindfulness coaching 258

Choosing the right coach 259

Mindfulness Pilot Checklist 259

Part IV: Leading with Mindfulness 261

Chapter 13: Thriving on the Challenges of Leadership 263

Thriving Rather Than Surviving 265

Three ways to lead and thrive 266

Being a More Mindful Leader 267

Authentic leadership 267

Resonant leadership 269

Mindful leadership 270

Practising Mindful Leadership 270

Creating a positive and inspiring workplace culture 274

Coping with Stress and Pressure by Building Resilience 275

Maintaining peak performance 276

Implementing mindful strategies for rejuvenation 276

Chapter 14: Leading without Boundaries 279

Creating the Space to Lead 279

Seeing the bigger picture 280

Making time to be yourself 282

Being good to yourself 284

Managing your time and energy 284

Enhancing Leadership Creativity 287

Thinking without boundaries 287

Tapping into your intuition 289

Managing Complexity with Simplicity 289

Recognising that the past is history and tomorrow is a mystery 290

Working mindfully with your brain 291

Maintaining clarity and focus 293

Chapter 15: Leading People, Change and Strategy 295

Leading Mindfully when Change is the Norm 295

Meeting modern-day challenges with mindful solutions 296

Developing new change strategies 296

Embedding change individually and organisationally 297

Creating Strategies that Allow the Organisation to Flourish 299

Identifying organisational culture 299

Creating a collective vision for the future 301

Developing strategies mindfully 303

Embedding new values and behaviours 305

Creating a More Mindful Organisation 307

Remembering that looking beyond the bottom line is good for the bottom line 307

The Return On Investment (ROI) of mindfulness 308

Mindfully improving employee engagement and retention 310

Part V: The Part of Tens 313

Chapter 16: Ten Ways to Be More Mindful at Work 315

Be Consciously Present 315

Use Short Mindful Exercises at Work 316

Be a Single-Tasker 316

Use Mindful Reminders 317

Slow Down To Speed Up 318

Make Stress Your Friend 319

Feel Gratitude 319

Cultivate Humility 320

Accept What You Can’t Change 321

Adopt a Growth Mindset 322

Chapter 17: Ten Ways to Improve Your Brain with Mindfulness 325

Increase the Strength of Your Brain 326

Alter the Structure of Your Brain 326

Improve Your Ability to Learn 327

Gain More Cognitive Control 327

Improve Your Health and Well-Being without Going to the Gym! 328

Live Life with Less Fear 329

Make Yourself Happier 330

Regulate Your Emotions More Effectively 331

Improve Your Life without Even Trying 331

Improve Your Attention Span 332

Chapter 18: Ten Ways to Mindfully Manage Work Pressures 333

Mindfully Coping with Inappropriate Work Demands 333

Mindfully Dealing with a Lack of Control over Your Work 334

Mindfully Managing a Lack of, or Inappropriate, Support 335

Mindfully Managing Difficult Working Relationships 336

Mindfully Gaining Clarity about Your Job Role 337

Mindfully Navigating the Bumpy Road of Frequent Organisational Change 337

Mindfully Dealing with Difficult One-to-One Meetings 338

Mindfully Coping with the Threat of Redundancy 339

Mindfully Coping with Redundancy Survivor Syndrome 339

Using Mindfulness to Reduce Stress 340

Chapter 19: Ten Ways to be Mindful in a Minute 341

Start Your Day with an Energising, Mindful Shower 341

Begin with a Mindful Moment 342

Enjoy a Mindful Coffee 343

Use your Phone to Become More Mindful 344

Eat Lunch Mindfully 344

Be Mindful of Sounds 345

Appreciate the Good 346

Notice the Interplay between Your Thoughts, Emotions and Physiology 347

Become More Body Aware 347

Move Mindfully 347

Chapter 20: About Ten Resources for Further Study 349

Whizzing through Websites 349

Mindfulnet.org 349

Mindful.org 350

ShamashAlidina.com 350

Benefitting from Books 350

MBSR 351

MBCT 351

Other books worth a read 351

Practising with Audios 352

Reading Up on the Research 352

Accessing Apps 353

Locating Training Providers 354

Mindfulness at Work Training 354

The Mindfulness Exchange 354

Mindfulness Works 354

Identifying Universities and Management Schools Utilising Mindfulness 355

Reflecting on Retreats 355

Training to be a Mindfulness Teacher 356

Part VI: The Appendixes 357

Appendix A: Answers to Learning Check Questions 359

Week 1 Learning Check 359

Week 2 Learning Check 360

Appendix B: Summary of Research 361

Index 365