Overview

Research shows regular mindfulness practice, even just 10-15 minutes per day, can have powerful cognitive and emotional benefits by taming our inner chatter and helping us respond thoughtfully instead of automatically reacting.
This course provides a welcoming and collaborative learning space to introduce the basics of mindfulness meditation, including:

• Explanation of the purpose, science/research, and benefits of meditation and mindful living.
  
• Overview and practice of different meditation techniques and style.
• Importance of and strategies for establishing a regular meditation practice.

Through interactive presentations, experiential practice, and group discussions, you’ll explore the practices that nurture immediate and long-term benefits to your physical, mental, emotional, and social self.
Evidence-based mindfulness benefits include:

• Development of greater present-moment awareness.
  
• Stress management and resilience.
  
• Reduced anxiety and depression symptoms.
  
• Increased focus, concentration, and mental clarity.
  
• Enhanced emotional regulation and self-control.
  
• Enhanced self-awareness and self-acceptance.
  
• Cultivation of positive emotions and increased happiness.
  
• Lowered blood pressure and reduced risk of heart disease.
  
• Enhanced immune system functioning.
  
• Improved sleep quality.

Source: National Institutes of Health

How You Will Benefit

You’ll gain knowledge, build skills, and have direct experiences to help you establish a fulfilling meditation practice in your daily life through transformative practical techniques and tools including:

• Guided meditations and mindfulness exercises.
  
• Breathwork and body scan techniques.
  
• Tips for establishing a regular meditation practice.
  
• Strategies for integrating meditation into daily life.
  
• Resources for further exploration and support.

Who Should Attend

All Government Employees; This course is designed for all employees interested in cultivating mindfulness skills that enhance their wellbeing, self-awareness, and resilience. Though the presentation, practices, and dialogue will cater toward participants new to mindfulness, those with intermediate and even advanced knowledge and experience of mindfulness meditation will still benefit from the information-sharing and collaborative approach. Single employees are welcome or whole teams can enroll together.

Additional Information

Participants must attend the entire session and complete prework which includes a few short readings, videos, and pre- and post-assessments. In both the virtual and in-person formats, participants are encouraged to dress casually and ensure their learning environment is supportive of quiet practice and minimal distractions.

Competencies Emphasized

• Conflict Management
• Continual Learning
• Emotional Intelligence
• Interpersonal Skills
• Partnering
• Problem Solving
• Resilience
• Team Building

Length

• 2 hours