meditation at work

Mindfulness for better work performance, less stress

wildmind meditation newsJoel Villaseca, Inquirer.net: Phil Jackson holds the record for the biggest number of NBA titles (six with the Chicago Bulls and five with the Los Angeles Lakers). Behind his coaching success is the Zen principle “one breath, one mind” (Huffington Post). “As much as we pump iron and we run to build our strength up, we need to build our mental strength up… so we can focus… so we can be in concert with one another,” he says. This he accomplished with his teams by having them practice mindfulness through meditation.

Athletes, Fortune 500 corporate leaders, Silicon Valley techies, the US Marines, hardened criminals …

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Mindfulness at work can reduce retaliation after unfair treatment

PRWEB: Practicing mindfulness at work can reduce retaliation by employees who feel treated unfairly.

Mindful employees are less angry, less likely to dwell on the mistreatment and less likely to retaliate, according to a new study by PhD student Erin Cooke Long and Professor Michael S. Christian of the University of North Carolina Kenan-Flagler Business School,

“When employees think they have an unfair boss or colleague or the organization is unfair, they might be tempted to seek retribution or act in ways to ‘even the score,’” said Cooke Long. “Mindfulness helps them short-circuits emotions and negative thoughts so that they can respond more constructively.”

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Their study is the first to test the role of mindfulness in the relationship between workplace injustice and retaliation.

“It demonstrates that a trainable mindset helps diffuse negative reactions by employees, said Christian. “We also show that both emotions and thoughts affect our behaviors when we believe we’ve been treated unfairly at work.”
Mindfulness – nonjudgmental attention and awareness of what is happening in present-moment experiences – has important workplace implications.

“It helps employees to overcome knee-jerk reactions to unfairness at work, said Cooke Long. “When treated unfairly, people tend to feel angry and dwell on the unfair treatment, which can trigger acts of retaliation or attempts to even the score. More mindful people are less likely to ‘take things personally’ and therefore less likely to retaliate.”

“Our work introduces mindfulness as a malleable psychological factor – one that managers and employers can cultivate in their employees to reduce unproductive reactions when they feel unjustly treated,” said Christian. “Delivering mindfulness training can help employees control their thoughts, emotions and, ultimately, behavior at work.”
Their findings are based on two studies: An intervention study using brief mindfulness training in the lab and with a diverse sample of employees who recounted experiences with unfairness at work. Their paper “Mindfulness Buffers Retaliatory Responses to Injustice: A Regulatory Approach” will be published in the Journal of Applied Psychology and is available online.

Mindfulness matters at work in more ways than we think,” said Cooke Long. “It is not just a skill that promotes health – it also helps us behave positively and helps us avoid behaviors that are short-sighted and can damage relationships, reputations and career.”

Promoting mindfulness is a proactive option for organizations to reduce retaliation at work, said Christian. “Mindfulness training is not difficult for novices to learn and use.”

“Employers can enhance employee mindfulness through mindfulness education,” said Cooke Long, “by creating an organizational culture that recognizes the merits of mindfulness and by conducting large-scale interventions.”

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Multitasking? You’re killing yourself for nothing

Noreen Seebacher, CMS Wire: Midway between juxtaposed thoughts about a report I was struggling to complete and a phone call I just missed, I decided to check my email, look at LinkedIn and scan my Facebook feed – all while taking a brisk morning stroll in beautiful Beaufort, S.C., what I have come to consider one of the most pleasant places on the planet.

Then I stumbled on a post by Rohit Bhargava — a marketing author, keynote speaker and “nice guy” — and everything became clear.

This multitasking is …

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There are risks to mindfulness at work

David Brendel, Harvard Business Review: Mindfulness is close to taking on cult status in the business world. But as with any rapidly growing movement—regardless of its potential benefits—there is good reason here for caution.

Championed for many years by pioneering researchers such as Ellen Langer and Jon Kabat-Zinn, mindfulness is a mental orientation and set of strategies for focusing one’s mind on here-and-now experiences, such as abdominal muscle movements during respiration or chirping of birds outside one’s window. It is rooted in ancient Eastern philosophies, such as Taoism and Buddhism. Contemporary empirical …

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Meditation may prevent absenteeism by stressed public servants, MPs claim

Robert Booth, The Guardian: Stressed out teachers, prison officers and nurses should be trained in ancient techniques of mindfulness meditation, a cross-party group of MPs and peers said on Wednesday.

An eight-month inquiry by the all party group on mindfulness found frontline public servants could be less likely to fall ill with stress, or quit altogether, if they engage in the increasingly popular meditation practice which involves increasing awareness of the present moment to help control anxiety and depression.

A rash of small pilot studies about mindfulness meditation’s potential impact in the public …

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The ‘mindfulness’ craze: headaches to come

wildmind meditation newsRob Asghar, Forbes: How did something like “mindfulness” become the latest workplace craze anyway? And why are its fans increasingly egging on their colleagues, insisting “You gotta try this stuff”?

The simple answer is that many people now see mindful meditation as a powerful way to quiet their minds, calm their emotions and experience psychological and medical benefits as a result. Many practitioners now liken it to a movement, something that could save our world.

As it spreads, I suspect we’ll see some pushback:

  • Some of its more zealous fans will show the proselytizing zeal you associate with those Jehovah’s Witnesses who knock …

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Wildmind as “right livelihood”

Old buddha statuesThe reactions I get when I tell people that I did an interdisciplinary Master’s degree in Buddhism and business studies are very telling. Once people have stopped laughing or spluttering incoherently, they usually say that they’d assumed that Buddhism and business were mutually exclusive. But in fact the concept of “right livelihood” is part of the Buddha’s core teaching, the Eightfold Path.

In Buddhist practice we’re encouraged to make every aspect of our lives an opportunity to practice mindfulness, compassion, balance, and insight. Since we all have to earn a living, our work needs to become part of our practice.

Our mission at Wildmind is to benefit the world by promoting mindfulness and compassion through teaching meditation. Almost all the events we run are free of charge. This year (our Year of Going Deeper) we’ve been running eight events, which have had an average of 1,200 participants each. These events are by donation.

We also sell guided meditation CDs, which provide the bulk of the income that allows us to teach. And because we were selling our CDs online, we started selling other meditation supplies, both to support others’ meditation practice and to subsidize our teaching.

We don’t pay ourselves much — enough to live with simple dignity, but not enough (unfortunately) that we don’t have money worries.

But our aim is always the promotion of meditation.

There are other aspects to right livelihood as well. We strive to be honest. The three of us who work here strive to care for each other. We have a very harmonious office! We source fair trade products as much as possible. We support local small businesses (like the woman who makes our meditation cushions and the Buddhist former prison inmate who makes some of our malas).

I’m mentioning all this because I know you have choices about what you can do with your money. You can support large businesses like Amazon that treat their workers badly, dodge taxes, and use their quasi-monopoly power to bully suppliers. Or you can support people like us — not a faceless corporation, but people trying to make the world a truly better place.

Your money is power. You have the power to choose (or least influence) the kind of world you want to live in. Your choices matter.

This is consumer power at work: the money of people like you being used to make the world a better place.

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‘Mindful’ commuters say deep breaths, clear mind keep them calm under stress

wildmind meditation newsKatherine Shaver, Washington Post: As harried commuters filed aboard a Metro Red Line train at Cleveland Park — jockeying for seats, hoisting bulging tote bags — Denise Keyes gazed straight ahead, took deep breaths and searched for inner peace.

There were no lit candles, no incense, no chanting of “om.” But Keyes was meditating.

Finding stillness on a subway during rush hour might sound impossible. But those who practice “mindful commuting” swear it brings tranquility to the daily misery of crowded trains, late buses, honking horns and traffic jams.

If it sounds too New-Agey or out there for you, consider this: Almost 2 million …

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5 Tips for practicing mindfulness at the office

wildmind meditation newsJanice Marturano, Mindful Magazine: Mindfulness training is about your life. It isn’t about the time you meditate on a cushion or chair. It is about learning to be awake for each moment of your life. So bringing your training into the moments in the day is a necessary requirement.

The good news is that you can bring your training into everyday moments without adding any more demands on your already too-packed schedule. I like to call these moments Purposeful Pauses. It isn’t just about stopping, it is about noticing what is here to be noticed when you stop. And it is about redirecting …

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“The Zen Programmer” by Christian Grobmeier

zenprogrammerPerhaps you are a programmer, or you work in the software industry. If you are reading this blog, it’s pretty sure that you have some interest in meditation or buddhism. If these statements are true for you, then it’s also quite likely that you’ve heard of Christian Grobmeier, his blog, and his 10 Rules of Zen Programming. His book The Zen Programmer, which has grown out of his programming, his blog and his practice, is a personal story of burnout and recovery. It describes the kind of mistakes we can make in our programming careers, their consequences, and how we can find a new way of doing our jobs that does not require us to pay with our peace of mind.

This is not a very polished book from a stylistic point of view. The English can be a little quirky as the writer is a fluent but non-native speaker. I personally enjoyed hearing Grobmeier’s German cadences coming through the pages. The unexpected turns of phrase can even act as mindfulness bells to the reader. But for all that, the book does flow. It has direction and it engages from start to finish. All this without losing its sense of being a collection of blog entries. In part this is down to Grobmeier’s unpretentious language and his straightforward message. I imagine his writing technique is informed by the famously sparse nature of Zen aesthetics.

It will raise a smirk, or perhaps roll some eyes, to suggest that programmers live a dangerous life! We don’t fight fires (at least not real ones) or deal with armed sociopaths every day (though perhaps a few unarmed ones). But every occupation has its hazards, and software development is no different. Programmers work in abstractions. Not the standard everyday abstractions that we all lean on to navigate this world – but another layer again. In order to code, we push abstractions beyond a point that is normal, healthy and useful in everyday life. And because we do it all day every day, we are in danger of living further away from direct experience than most people. Grobmeier points out the various stresses and strains involved in working at the software coalface every day. Although most or all of them are common to other professions, he frames them in a way that software developers can recognise. And then he explains how these factors can lead to burnout.

After a few introductory chapters explaining what the author means by Zen Programming, the body of the book contains a great number of sections with high-minded titles but very practical content. Titles like Egoless Programming, You Cannot Separate Your Mind from Your Body and Karma Code might seem to indicate self-indulgent philosophical conjecture, but instead each of these headings is followed by some very simple advice that can be put into practice by anyone. Egoless Programming, for example, points out the difficulties of doing code reviews, and points out how much easier and more enjoyable this process would be if we could avoid identifying ourselves with the code we produce.  Karma Code points out the dangers of hiring ‘brilliant jerks’ – something every developer (except perhaps ‘brilliant jerks’!) can relate to.

The book closes with a section that reiterates Grobmeier’s original post on the 10 Rule of a Zen Programmer. The ‘rules’ combine productivity advice of the kind you will find elsewhere (Focus, Keep a Clear Mind), tips on how to stay mentally healthy when practicing software development (There Is No Career Goal, There is No Boss) and some salutary warnings on how not to be a pain in the ass for your colleagues (Shut Up, There Is Nothing Special). Each one has value and they complement and balance each other nicely.

Zen Programming can be practiced without becoming a buddhist, or learning the bamboo flute, as the rules stand up to secular scrutiny and are accessible. I believe that the more developers who grasp Grobmeier’s message and put it into action, the happier and more productive our work environments will become. And for this reason, among others, I recommend this book.

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