People working in demanding professions, probably ‘deserve and need methods of maintaining good executive functioning in the context of their elevated work-related stress’ (Meiklejohn et al, 2012).
Professor of Management Practice, Lynda Gratton (London Business School), states, ‘The 50 years that many of us can expect to work could be a period of great meaning and satisfaction’ or …’an energy-draining activity. Our working lives are rapidly shifting from a race to a marathon. Burnout for peak performance may have worked for a race-but it does not provide resilience that a marathon takes’ (Chaskalson, 2011).
Reflecting on work (performance)-life balance, Katherine Grainger, Olympic rower said, ‘I couldn’t have it competitive all the time-it’s just too draining. And this, to me, is no different to the question of mental health in the workplace. If you are in a job where you’re incredibly stressed every day, eventually that will take its toll and you won’t be able to do your job properly any more. Sporting competitiveness is exactly the same-you can’t push the envelope every single day. You’ll burn out’ (Vernon, 2019).
1. Promoting health, wellbeing, developing resilience & recovery (taking care) skills with the intention of supporting emotional intelligence and reducing the risk of work & performance related stress
2. Training the Mind for Elite Performance: Strengthening our awareness or meta-cognitive skills (the capacity to be able to self-assess and self-correct) to allow us to make decisions and respond appropriately based on present moment reality instead of being hijacked by strong emotions and impulses. Especially when faced in our learning and working environments with: volatility, uncertainty, complexity and ambiguity.
Why train the mind? According to lead performance and sport psychologist Dr Gervais (Finding Mastery podcast), "As humans we can only train our craft, our body, and our mind. More often than not, most individuals only focus on the first two, but without training your mind you will never even scratch the surface of your true potential."
Though some occupations hold life and death decisions, the challenges of performance in work and sport have many parallels. In both, people are looking to access their skills and training to perform as best they can, possibly in razor edged, hostile and pressured environments.
When referring to the following aspects of his occupation including: development, delivering to clients, learning, making difficult & complex decisions, problem solving & leadership; Scot Kriens, explained, ‘My work is my sport'- Scott Kriens is an American businessman & chairman and former CEO of Juniper Networks
Highly Recommended Website: https://www.themindfulnessinitiative.org/
1. Sustain attention under pressure
2. Maintain focus and concentration
3. Manage stress effectively
4. Pay attention to the most useful cues while disengaging from negative distractions (or external/internal noise), allowing the professional/elite to process information faster to make quicker and more accurate decisions
5. Respond skilfully to emotional, cognitive and physiological pressure or how to regulate our thinking, motivations, actions & emotions
6. Support confidence
7. Settle the mind on the only moment of importance in high performance-the present moment
8. Promote recovery and take care activities
You Tube Channel: jerryfoxmbct - YouTube »
'There is enormous variety in the way mindfulness training is delivered in the workplace, from teacher-led courses based on MBCT/MBSR - often with shorter sessions and lighter ‘home practice’ than in health care settings - through to digital delivery as a way of increasing access.
Why is this beneficial?
In today’s business world people are more stressed and comparatively less able to make effective decisions (Dean & Webb, 2011). An increasing body of neuroscience evidence indicates that mindfulness practice, such as meditation or attention exercises, lead to desirable “neuroplasticity”: physical changes in the brain that help dampendown people’s stress
Notably, even very short periods of practicing mindfulness can be effective.
According to recent research, 15 minutes of mindfulness meditation can help debias decisions (Hafenbrack et al., 2014). After engaging in mindfulness training 4 times for 20 minutes each, individuals’ memory and executive functioning can significantly improve (Zeidan et al., 2010).
What is the scientific evidence linking mindfulness with performance?
Which organisations have implemented mindfulness programmes?
AOL, Apple, Astra Zeneca, BASF, BT, Comcast, Deutsche Bank, eBay, General Motors, Google, IBM, McKinsey, Nortel Networks, Procter & Gamble, Texas Instruments, Transport for London, Toyota, Unilever, Volvo, Xerox, Yahoo!
See the following for more information:
Books
Chapman-Clarke, Margaret. Mindfulness in the Workplace: An Evidence-based Approach to Improving Wellbeing and Enhancing Performance, Kogan Page, 2016
Chaskalson, Michael. The mindful workplace: developing resilient individuals and resonant organizations with MBSR. John Wiley & Sons, 2011.
Gelles, David. The mind business. Profile Books, 2015.
Marturano, Janice. Finding the space to lead: A practical guide to mindful leadership. Bloomsbury Publishing USA, 2014.
Reb, Jochen. Mindfulness in Organizations: Foundations, Research, and Applications. Cambridge University Press, 2015.
Tan, Chade-Meng. Search inside yourself. Harper Audio, 2012.
Web Resources
Mindfulness Initiative: https://www.themindfulnessinitiative.org/
Bangor Centre for Mindfulness Research and Practice- http://www.bangor.ac.uk/mindfulness/training-pathway/index.php.en
Mindful.org- http://www.mindful.org/at-work/
Oxford Mindfulness Center- http://oxfordmindfulness.org/about-us/courses/omc-masterclasses/
Breathworks - Mindfulness CIC - https://www.breathworks-mindfulness.org.uk/workplace-and-organisations
Mindfulness Based Cognitive Training for Recovery, Education & Performance (MBCT-REP) and Focus Awareness Cognitive Training-Performance (FACT) programmes are designed for the workplace and higher education settings. The programmes aim to help participants to protect their higher executive functioning (stress reduction) & to maintain/support the cognitive process of self-efficacy, basically self-confidence.
The programmes are influenced by 3 piloted Mindfulness Based Interventions underpinned by the evidenced based intervention Mindfulness Based Cognitive Therapy (Williams, Segal & Teasdale). The 3 pilot programmes have demonstrated acceptability and feasibility with relevant populations, but the research remains very limited at the moment. The 3 pilot programmes include:
1. MBCT for Parent/Carer (clinical). The parent arm of the published research for MBCT with young people and their parents (depression & anxiety) is the component used to inform REP & FACT
2. MBI Workplace programme delivered to large public sector organisations over the years, one of which operated the programme through their occupational health service, one programme for well-being & another for employees who had returned to work following an episode of depression/anxiety
3. MBI/ FACT-Performance Elite programme has been facilitated through a High-Performance sport science department at a leading UK university both in group format and on a 1-1 consultation basis
Attending the programme is voluntary and it is important that your participation is based on your own decision after reading what is entailed.
It is not advisable to participate in the Mindfulness Based programme if you are experiencing:
· Recent trauma
· Post-traumatic Stress Disorder
· Recent bereavement
· Acute mental health episode and/or feel at risk to self and others
· Mental health problem related to a thought disorder
· Currently receiving a mental health intervention. However, if the mental health care professional you are under the care of is aware of the MBCT intervention described and it is agreed by all that implementation is safe, then participation may continue. Except if the episode is acute or related to a thought disorder
· If you have any other concerns about past issues then discuss with your GP and the MBCT team
· Away for more than 2 session of the programme or is unwilling to participate in a group
Any program with the potential to be therapeutic may involve risk. Ensuring participants’ wellbeing and minimizing any chance of harm requires that mindfulness practices are offered with skill and care. Harmful effects of mindfulness practice appear to be rare but have not yet been thoroughly studied. Until we understand the risks more clearly, the wisest course for anyone interested in mindfulness is to begin with low to moderate-intensity practices under guidance (i.e., this program). A high-intensity program may be considered to be a silent meditation retreat.
Participants in any form of mindfulness practice should remember three crucial points:
First, mindfulness is not intended to be a blissful experience. Like exercise, it can be uncomfortable. In fact, mindfulness is about learning to recognize, allow and be with all of our experiences, whether pleasant, unpleasant or neutral, so that we can begin to exercise choices and responsiveness in our lives.
Second, mindfulness practice is not a panacea. It’s not the only way to reduce stress or increase well-being, nor is it right for everyone. People should select an approach that matches their interests and needs, whether it be mindfulness, physical exercise, cognitive-behavioural therapy or some other approach.
Third, mindfulness practice is intended to be invitational and empirical. Participants are invited to experiment with the practices in an open-minded and curious way and to be guided by the evidence of their experience, continuing with practices that seem helpful and letting go of those that don’t.
Taken from: http://oxfordmindfulness.org/news/is-mindfulness-safe/
https://www.mindful.org/is-mindfulness-safe/
Do not practice mindfulness meditation when attending to matters of safety (i.e., driving, riding, and crossing the road). For example, a cyclist should not be meditating or be distracted when cycling. It is advised you participate in sporting activity:
· With due care and attention
· With consideration of others
· With the need to adapt to the conditions
· With the need to be prepared for the unexpected or difficult situations
· With the need to be prepared to adjust speed as a precaution
· With patience
· With safe participation and full concentration
· With the need to avoid distractions
The FACT-Performance programme team do not provide a 24-hour service and cannot respond to emergencies. If you require someone urgently, you should contact your GP, your practice’s “out of hour’s service,” ring 999, or visit an NHS walk-in centre or an Accident and Emergency Department.
Remember not to practice mindfulness meditation when attending to matters of safety, for example, when driving, riding or crossing the road and many, many more.