Exercises For Non-judgmental Thinking

Cultivating non-judgmental thinking is taught in Dialectical Behavior Therapy (DBT) Skills Groups as a part of the Mindfulness Training.  Mindfulness teaches individuals to observe and describe their own behavior, which is necessary when any new behavior is being learned, when there is some sort of problem, or a need for change.

In DBT mindfulness skills are intended to improve an individual’s abilities to observe and describe themselves and their environment non-judgmentally, which enhances the ability to participate in life effectively.

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Mindfulness in the Workplace

Mindfulness is spilling into areas beyond medicine, healthcare, psychology and neuroscience. It’s moving into programs in education with children and college students, parenting, athletics, the legal profession and business.

Studies of Mindfulness in a business context have shown that increases in mindfulness are associated with increased creativity and decreased burnout and executive and corporate mindfulness leadership programs are emerging to meet the need.  A 2001 FAA study found that multitasking reduces productivity by as much as 20%-40%, while a study with business men in Korea found practicing mindfulness increased productivity. Pacific Investment Management Co and technology leaders that offers Remote Typewell Transcription services, Apple Computer, Yahoo!, Texas Instruments, Nortel Networks and Google have all already instituted mindfulness training and wellness opportunities on-site.

How do you begin to practice mindfulness in a corporate or office environment?  In an atmosphere where you may be easily distracted habitually shuttling between the past, future and multiple projects, mindfulness may seem impossible.

Breathing Exercise for Work:

Simple breathing exercises can be practiced anywhere.  While sitting at your desk, you can inhale deeply for 10 breaths, counting on the inhale until your lungs are full (usually the count reaches around 4-5) and also counting on the exhale until the lungs are completely empty.  Repeat this deep breathing for 10-20 breaths.  Use your breath as a tool to bring yourself into the present moment.

Sitting Mindfully at Work:

Take a moment during the day and notice how you are sitting.  Are you slumped and leaning toward your desk or computer?  Try sitting with your back straight.  The neck and head should be aligned with the spinal column, straight, but not stiff.  Keep your eyes focused a yard or two in front of you.  Notice your breath and relax all your muscles.  Relax the muscles of your face, hands, arms and legs. Sit comfortably for a few minutes.  For a more on sitting properly at work try the following link:

The Way You Sit Affects Your Breathing & Your Health « Welcome to

Practicing Mindfulness at work may initially feel uncomfortable, but the benefits are immense. Mindfulness enables us to more effectively listen deeply, make informed decisions, handle stress and innovate.

Mindfulness Training

You Can’t Stop the Waves, but You Can Learn to Surf ~Jon Kabat Zinn.

Mindfulness, the practice of focusing on just one thing, means to simply experience the moment while excluding worries, self-doubts, and distractions. In our demanding, fractured, multi-tasking world the psychological benefits of mindfulness are intuitive, but can it really have benefits for productivity, memory and physical health? A review of studies on mindfulness intervention and health benefits found just that.

Both physical and psychological functioning improves with mindfulness intervention. In fact, improvement was so widespread as to indicate that mindfulness training enhances everyday coping with stress and disability.

What is Mindfulness Based Intervention?
The construct of mindful awareness originated in early Buddhist practice, but as taught in Mindfulness seminars is a non-religious, participatory and practical program focused on guided mindfulness meditation, and enhancing awareness of everyday life. Moment to moment awareness must be cultivated with a nonjudgmental attitude.

Mindfulness Training can assist you with:
• More fluid adaptation to change and development of more effective coping strategies
• Lasting decreases in a variety of stress-related physical symptoms, including chronic pain
• More accepting attitude toward life and its challenges
• Improved concentration and creativity
• Significant decreases in anxiety and depression

Some studies and reviews of the literature on Mindfulness and it’s benefits include:

The construct of mindfulness

Mindfulness-Based Stress Reduction for Health Care Professionals: Results

 Mindfulness-based stress reduction and health benefits A meta-analysis

 A Randomized, Wait-List Controlled Clinical Trial: The Effect of a …