Mindfulness

 

What is Mindfulness?

Mindfulness is a quality of alert, open awareness. In contrast to a multitasking mind, mindfulness is a state of mind that has the ability to pay attention in a particular way, on purpose, in the present moment.

Mindfulness meditation is one of a variety of meditation practices that trains the mind through a conscious and deliberate focus on the breath, a bodily sensation, a sound or a word. Meditation steadies the mind so we can see with greater clarity how things actually are.

Benefits of meditation include increases in concentration, productivity, physical and psychological resilience and the ability to respond skillfully to stressful situations. Meditation is also effective in decreasing depression, physical pain, emotional reactivity, and the reliance on unhealthy coping behaviors.

Mindfulness at Work

Mindfulness at Work is a series of courses and programs that range from 45-minute introductions to in-depth, multi-week courses and from topic-focused sessions to leadership programs. It also provides access to the Ten Percent Happier app. Available for free to benefits-eligible faculty and staff, these courses, programs and app are designed to bring the benefits of mindfulness to people in all corners of the university.

Mindfulness at Work Programs

Please note the following:

  • Eligibility: All courses and programs are open only to benefits-eligible faculty and staff unless otherwise specified. You must register using your Harvard email address to verify eligibility.
  • Cost: All courses and programs are free of charge to benefits-eligible faculty and staff members.
  • Audience: Some programs are aimed at particular segments of the Harvard population (such as managers).
  • Prerequisites: All classes have a prerequisite of Introduction to Mindfulness, actively using the Ten Percent Happier App, or an existing mindfulness practice.
  • Frequency and Duration: Some programs are 30-, 45- or 60-minute one-time offerings, and others are multi-week courses.
  • Location: All sessions will be delivered through Zoom unless otherwise specified.
  • Registration: Links to individual Zoom course registration pages are found within the Work/Life Program Calendar (HarvardKey required).
  • Cancellation Fee: None. Please help us with class size planning and waitlist management by dropping the course if you find you are unable to attend. We do not record these sessions. Please do not register for a class if you are unable to attend. 
  • Accessibility Assistance: If you would like assitance with any of our programming, please email: worklife@harvard.edu.

Program Descriptions

Mindful Movement: Yoga for the Office - Mondays, 9:00 - 9:30 a.m. and Fridays, 12:00 - 12:30 p.m. As every office worker knows, sitting for long periods can result in stiffness and discomfort. The gentle stretches and postures taught in this program are designed to increase flexibility at the joints—thereby improving one’s range of motion – and also aid in relaxing the hips and lower portions of the body to increase one’s ability to sit with ease. Because this practice blends movement in the body with the breath, it is an ideal extension of mindfulness practice. No previous knowledge of yoga is necessary. This class does not require special clothing or equipment. Audience: All Benefits-Eligible Faculty and Staff; Prerequisite: None; Length: 30 minutes. Click here for dates, times and a link to register for the course.

Introduction to Mindfulness: How the Science and Practice of Awareness Supports Well-Being and Performance This program introduces the basic principles and practices of mindfulness, a concentrated state of awareness that helps people see and respond to situations with clarity. Individuals and groups who regularly employ the techniques of mindfulness in their work can monitor moment-to-moment effectiveness, respond promptly and appropriately to difficulties as they arise, and remain open to new ideas and perspectives. Participants will be introduced to meditation practices that will teach them how to be more focused, creative and resilient in all aspects of their lives. This course will count as a prerequisite to the more advanced mindfulness courses offered. Audience: All Benefits-Eligible Faculty and Staff; Prerequisite: None; Length: 45 minutes. Click here for dates, times and a link to register for the course.

Mindfulness of Physical Sensations, Working with Physical Pain We all experience physical pain at times in our lives. We get sick, we get injured-it happens. But what role does our mind play during these moments? Do we find ourselves resisting, blaming, becoming fearful or depressed? Mindfulness offers an alternative way. We will see what it's like when we pay greater attention to arising physical sensations, and the mental reactions which accompany them. We will engage in exercises to recognize, address, and gently transform how the mind participates in the process of pain and healing. Audience: All Benefits-Eligible Faculty and Staff; Prerequisite: Introduction to Mindfulness, Ten Percent Happier, or a current mindfulness practice; Length: 45 minutes. Click here for dates, times and a link to register for the course.

Caring for Yourself, and Caring for Others, Through Mindfulness In times of turmoil and anxiety—when so many people seem in need of our help—the contemplative practices of mindfulness can seem counter intuitive. “Is sitting here quietly really helping anyone?” But like other sorts of personal protective equipment, the practices of mindfulness prepare our hearts and minds to effectively and sustainably support those around us. We will investigate how mindfulness practices that make the mind calm, but also bright, establish a foundation for enacting immediate, incisive change: in our family units, in our professional units, and within culture as a whole. Audience: All Benefits-Eligible Faculty and Staff; Prerequisite: Introduction to Mindfulness, Ten Percent Happier, or a current mindfulness practice; Length: 45 minutes Click here for dates, times and a link to register for the course

Facing and Feeling Grief with Mindful Awareness Losing a loved one, a job or a relationship can leave us feeling aimless, confused and heartbroken—to the point where it becomes difficult to focus on daily needs. It is possible, however, to learn to face grief by allowing ourselves to feel it—instead of turning away. Mindfulness practice provides the steady footing needed to explore how grief shows up in our lives, and experiment with letting it go when our focus needs to be elsewhere. We will strengthen the ability to make room for difficult feelings, without becoming consumed by them. As a result, the natural process of grieving will not leave us depleted, but instead more confident in the value of all the moments of our lives. Audience: All Benefits-Eligible Faculty and Staff; Prerequisite: Introduction to Mindfulness, Ten Percent Happier, or a current mindfulness practice; Length: 45 minutes. Click here for dates, times and a link to register for the course.

Mindful Communication: Speaking and Listening with Awareness Daily conversations can become automatic, pressured, and careless. With the right mindset, however, even ordinary interactions can become rich territory for effectively expressing our deepest values. This program demonstrates how conversation provides an opportunity to practice a special kind of attentiveness, transforming our encounters with colleagues into meaningful moments of genuine exchange. Audience: All Benefits-Eligible Faculty and Staff; Prerequisite: Introduction to Mindfulness, Ten Percent Happier, or a current mindfulness practice; Length: 45 minutes. Click here for dates, times and a link to register for the course.

Mindfully Resolving Conflicts in the Workplace There’s no way to avoid every conflict in the workplace; personality clashes and differences of opinion are inevitable, even if we’re working towards a common goal. But how do we stop disagreements from spiraling into larger disputes – the kind that produce rifts, instability, and even disruptions in the ability to get work done? Mindfulness teaches us to note the thoughts, feelings, and impulses which influence every interaction – thereby offering an essential tool to build more effective channels of communication, identify the true source of problems, and engage in problem-solving without coming away feeling drained and over-extended. Audience: All Benefits-Eligible Faculty and Staff; Prerequisite: Introduction to Mindfulness, Ten Percent Happier, or a current mindfulness practice; Length: 45 minutes. Click here for dates, times and a link to register for the course.

Managing Difficult Emotions at Work Resisting or suppressing difficult emotions does not make them go away—instead, it can lead to increased stress, decreased focus, and the unmistakable feeling of overwhelm. Mindfulness, on the other hand, offers us the ability to recognize and understand our own moods and tendencies. In doing so, we recognize complex emotional states and challenging thoughts when they arise and come to understand why they might have arisen in the first place. This specialized quality of awareness prepares one to move through the world feeling empowered to make wise choices in every situation. Audience: All Benefits-Eligible Faculty and Staff; Prerequisite: Introduction to Mindfulness, Ten Percent Happier, or a current mindfulness practice; Length: 45 minutes. Click here for dates, times and a link to register for the course.

Mindfulness and Anxiety Occasional anxiety is a natural human experience, but for many people, anxiety can become a source of ongoing distress, capable of interfering with everyday life. Efforts to avoid anxiety may involve distraction or avoidance, but these efforts provide only temporary relief. Mindfulness, on the other hand, offers a pathway to meet the experience of anxiety, and in doing so, restore valued activity, rather than allowing ourselves to be dominated by fear and avoidance. This free workshop will introduce the use of mindfulness as a way to understand and respond to the experience of anxiety. Audience: All Benefits-Eligible Faculty and Staff; Prerequisite: Introduction to Mindfulness, Ten Percent Happier, or a current mindfulness practice; Length: 45 minutes. Click here for dates, times and a link to register for the course.

Managing Daily Stresses: A Mindful Approach To Work Everyone experiences stressful days at work, but how we respond to stress makes a significant difference in work performance, the quality of our interactions, and how we feel both physically and mentally. In this program, participants are taught to recognize the early signs of stress as well as the sources of stress. In addition, they will learn how regular mindfulness practice can enable them to respond to stressful situations in a calm, clear, and thoughtful manner. Audience: All Benefits-Eligible Faculty and Staff; Prerequisite: Introduction to Mindfulness, Ten Percent Happier, or a current mindfulness practice; Length: 45 minutes. Click here for dates, times and a link to register for the course.

Mindfully Caring for Elders Our parents, older relatives, and other elders in our lives provide a rich source of wisdom, comfort, companionship, and connectedness with our history. But there are also times when the challenges of caring for an individual entering the later stages of life can seem anything but joyous. And if we are simultaneously caring for our own children—especially in exceptional circumstances, when resources are limited, routines are disrupted, and uncertainty abounds—then the strain may become difficult to manage. Tara Healey teaches us mindfulness practice to respond to the challenges of caring for elders and others with a special steadiness of mind, so caregiving demands do not overwhelm us. Participants will also be exploring techniques focusing on self-care, thereby ensuring that their storehouses of compassion do not become depleted when needed the most. Audience: All Benefits-Eligible Faculty and Staff; Prerequisite: Introduction to Mindfulness, Ten Percent Happier, or a current mindfulness practice; Length: 45 minutes. Click here for dates, times and a link to register for the course.

Mindful Parenting Bringing mindful attention to our skills as parents increases our capacity to form strong bonds with all the members of the family. This is because the practice of mindfulness cultivates the conditions of openness and receptivity in which communication and emotional connection naturally flourish. In this workshop, participants will learn about becoming more mindful people as well as more mindful parents, able to navigate the inevitable waves of joy and frustration that accompany every parent’s experience with a greater sense of ease. Audience: All Benefits-Eligible Faculty and Staff; Prerequisite: Introduction to Mindfulness, Ten Percent Happier, or a current mindfulness practice; Length: 45 minutes. Click here for dates, times and a link to register for the course.

Building Anti-Racist Skills Through Mindful Listening This two-part course will teach participants to use the skills of mindful listening as a foundation for more productive conversations around race and social justice. Mindful listening is different from other communication skills. It is not the “banter” of casual conversation. The goal of mindful listening is to make sure there is space for every person expressing themselves to feel heard. The goal is NOT to condone or validate every viewpoint—the goal is to build conversations that are deeper; more heartfelt; more impactful; and potentially, more mind-changing. The presenters will demonstrate how “everyday” listening differs from mindful listening, so that participants understand how and when mindful listening should be chosen as the right conversational tool. The presenters will guide the participants through different scenarios, related to conversations around race and social justice. These exercises will be done both in a large group and small group setting. Through practice, participants will gain confidence in using the mode of mindful listening to formulate responses that promote trust; drive a conversation forward; and finally, allow the listener to express their own viewpoints in a meaningful way. Audience: All Benefits-Eligible Faculty and Staff; Prerequisite: None, Length: 2 two-hour sessions. This class is limited to 25 participants. Participants must commit to attending both sessions. Click here for dates, times and a link to register for the course.

Other Mindfulness and Meditation Resources Available at the University: