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Mindful Work presentation for the Queensland Police Service Oct 2016

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Jon Unal
Jon Unal

Mindfulness workshop that covers the theory and practice of mindfulness. It was presented for the Queensland Police Service during the QLD Mental Health Week.

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MINDFUL WORK How mindfulness can change the way you operate from the inside out Presented for the Queensland Police Service by Jon Unal
 What is Mindfulness?  Why do we need Mindfulness?  Stress Management  Benefits of Mindfulness  Guided meditation practice  Q & A OVERVIEW
WHAT IS MINDFULNESS?
MIND WANDERING Study of 15,000 people by Matt Killingsworth:  47% of the time we are thinking something else than what we are currently doing  Strong relationship between mind-wandering now and being unhappy a short time later
DEFINITION
WHY DO WE NEED MINDFULNESS?
WHY DO WE NEED MINDFULNESS?  Blaise Pascal, 17th century French philosopher: “All men’s miseries derive from not being able sit in a quiet room alone”  Study by Wilson (et.al. 2014): - 67% of men self-administered shocks - 25% of women self-administered shocks  Dr. Richard Davidson: “Our brains are constantly being shaped, wittingly or unwittingly—mostly unwittingly. We tend to be pawns of the forces around us. Our work, by contrast, is inviting us all to actually take more responsibility for our minds and our brains.”
WHY DO WE NEED MINDFULNESS?
CHALLENGES  Huge decline in our attention span  Hard to connect and communicate with each other with fragmented attention  Information overload & fast pace living  Anxiety, stress and burnout  Sleep deprivation & exhaustion
STRESS
STRESS RESPONSE IN THE BRAIN
REACTION - RESPONSE  “Between the stimulus and response, there is a space and in that space lies our freedom and power to choose our response” Viktor Frankl
STRESS MANAGEMENT
VIDEO: MINDFULNESS & BRAIN
BENEFITS OF MINDFULNESS Clinical research shows effectiveness of mindfulness in:  Reducing psychological stress, anxiety, depression and pain (Goyal et.al. 2014; Hofmann et.al. 2010)  Enhancing cognitive performance (concentration & memory) & emotional intelligence  Improving emotion regulation (Arch & Craske, 2006)  Slowing down the ageing process by repairing telomeres (Blackburn et.al. 2015)  Increasing resilience and self-awareness  Improving relationships, happiness & overall well-being
MULTITASKING
EFFECTIVE ATTENTION SWITCHING  Research: Our brains can focus on 1 thing at a time  Simple versus Complex Multitasking  Multitasking increases stress, fatigue and reduces performance  Effective attention switching: Doing one thing at a time with full attention and presence
TIPS  Kindness and Compassion  Patience  Success / Failure – Non-striving  Acceptance  Don’t worry about the wandering mind
GUIDED MEDITATION
consciousbeginnings.com.au meetup.com/West-End-Mindfulness-Circle Presentation online:
FINAL WORDS “Do you have the patience to wait Till your mud settles and the water is clear? Can you remain unmoving Till the right action arises by itself” - Lao Tzu

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Mindful Work presentation for the Queensland Police Service Oct 2016

  • 1. MINDFUL WORK How mindfulness can change the way you operate from the inside out Presented for the Queensland Police Service by Jon Unal
  • 2.  What is Mindfulness?  Why do we need Mindfulness?  Stress Management  Benefits of Mindfulness  Guided meditation practice  Q & A OVERVIEW
  • 4. MIND WANDERING Study of 15,000 people by Matt Killingsworth:  47% of the time we are thinking something else than what we are currently doing  Strong relationship between mind-wandering now and being unhappy a short time later
  • 6. WHY DO WE NEED MINDFULNESS?
  • 7. WHY DO WE NEED MINDFULNESS?  Blaise Pascal, 17th century French philosopher: “All men’s miseries derive from not being able sit in a quiet room alone”  Study by Wilson (et.al. 2014): - 67% of men self-administered shocks - 25% of women self-administered shocks  Dr. Richard Davidson: “Our brains are constantly being shaped, wittingly or unwittingly—mostly unwittingly. We tend to be pawns of the forces around us. Our work, by contrast, is inviting us all to actually take more responsibility for our minds and our brains.”
  • 8. WHY DO WE NEED MINDFULNESS?
  • 9. CHALLENGES  Huge decline in our attention span  Hard to connect and communicate with each other with fragmented attention  Information overload & fast pace living  Anxiety, stress and burnout  Sleep deprivation & exhaustion
  • 12. REACTION - RESPONSE  “Between the stimulus and response, there is a space and in that space lies our freedom and power to choose our response” Viktor Frankl
  • 15. BENEFITS OF MINDFULNESS Clinical research shows effectiveness of mindfulness in:  Reducing psychological stress, anxiety, depression and pain (Goyal et.al. 2014; Hofmann et.al. 2010)  Enhancing cognitive performance (concentration & memory) & emotional intelligence  Improving emotion regulation (Arch & Craske, 2006)  Slowing down the ageing process by repairing telomeres (Blackburn et.al. 2015)  Increasing resilience and self-awareness  Improving relationships, happiness & overall well-being
  • 17. EFFECTIVE ATTENTION SWITCHING  Research: Our brains can focus on 1 thing at a time  Simple versus Complex Multitasking  Multitasking increases stress, fatigue and reduces performance  Effective attention switching: Doing one thing at a time with full attention and presence
  • 18. TIPS  Kindness and Compassion  Patience  Success / Failure – Non-striving  Acceptance  Don’t worry about the wandering mind
  • 21. FINAL WORDS “Do you have the patience to wait Till your mud settles and the water is clear? Can you remain unmoving Till the right action arises by itself” - Lao Tzu