Laisha Wellness

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Training Program

Wellbeing Trainings

Introduction to Mindfulness at Workplace - 2 Days

Course Code

MAW1004

Overview

The “Introduction to Mindfulness at Workplace” is specifically designed for working professionals seeking to enhance their productivity, resilience, and overall well-being. As the modern workplace becomes increasingly fast-paced and stressful, mastering the principles of mindfulness is a critical skill for maintaining focus, managing stress, and fostering positive interpersonal relationships.

This course will introduce the concept of mindfulness and its practical applications in a professional setting. Participants will learn about the importance of staying present, focused, and detached from workplace stressors. By integrating mindfulness techniques into their daily routines, professionals can enhance their decision-making abilities, improve their communication skills, reduce burnout, and ultimately drive success in their careers.

Objectives

By the end of the course, participants will be able to:

  • Understand the concept of mindfulness and its relevance in the workplace.
  • Implement mindfulness techniques to manage workplace stress and improve mental wellbeing.
  • Apply mindfulness principles to enhance focus, productivity, and decision-making abilities.
  • Utilize mindfulness to foster better professional relationships and effective communication.
  • Develop a personal mindfulness plan for daily application in their professional lives.
  • Recognize the role of mindfulness in preventing burnout and promoting career success.
Duration

Typically spans 1 days to 2 days

Nonetheless, we can customize both the program’s duration and schedule to cater to unique client requirements (e.g., compact 1-day workshops or extended sessions beyond 2 days).

Target Audience
  • Any employees who are interested in enhancing their overall sense of well-being and job satisfaction.
  • Managers and supervisors who want to create a positive work environment and support the well-being of their team members.
  • Individuals who want to develop emotional intelligence and learn practical tools and strategies for managing their personal and professional emotions.
  • HR professionals who want to promote employee wellness and engagement within their organization.
Proposed Outline/Agenda

DAY 1: AWARENESS & SELF-REGULATION

 Module 1: What is Mindfulness? Why Does It Matter?

  • Science Snapshot: Mindfulness reduces stress and improves focus (Harvard, 2011)
  • Case Study: Google’s “Search Inside Yourself” program outcomes
  • Practice: “Mindful Minute” grounding breath
  • Tool: “Awareness Wheel” (Thought – Emotion – Body – Action)

Module 2: Understanding the Stress Response

  • Fight-flight-freeze explained simply
  • Case Study: Intel engineers use 3-step body scans for clarity
  • Practice: 10-min Body Scan Meditation
  • Science: Mindfulness activates the prefrontal cortex, downregulates the amygdala

Module 3: Focus Tools for Busy Brains

  • Single-tasking vs. multitasking myth
  • Case Study: Insurance staff lowers error rate by 32% after focus training
  • Practice: Mindful email writing
  • Tool: “One-Task Focus Reset” (1-minute breathing + intention setting)

 Module 4:Pause Before You React

  • Science Insight: 90-second rule (it takes 90 secs for emotion to rise/fall)
  • Case Study: DHL operations lead uses the STOP technique before replying to emails
  • Tool: S.T.O.P. = Stop – Take a Breath – Observe – Proceed
  • Practice: Guided workplace scenario roleplay

 Module 5: Embodied Calm at Work

  • Physical symptoms of overload: tight chest, fatigue, irritability
  • Movement reset: Desk flow + 5-4-3-2-1 sensory grounding
  • Case Study: Call center agents use micro-movements to reduce burnout symptoms

Module 6: Daily Reset Plan

  • “Mindful Break Menu” activity (2 mins, 5 mins, 10 mins)
  • Habit stacking: Linking mindfulness with coffee, login, walking
  • Build Your Reset Plan (worksheet)


DAY 2: RESILIENCE, PURPOSE & CONNECTION

Module 7: Mindful Resilience at Work

  • Science: Mindfulness increases resilience and reduces rumination (Davidson, 2012)
  • Case Study: SAP’s Mindfulness-Based Emotional Intelligence program improves team focus and well-being
  • Practice: “Breathe, Name, Frame” (identify stress, label it, reframe it)
  • Tool: Drona “Stress Response Ladder”

Module 8: Mindful Values at Work

  • Aligning actions to inner values increases job satisfaction
  • Case Study: Australian bank staff report improved motivation after defining “personal workplace values”
  • Activity: “Why I Work” journaling
  • Practice: Create your 3-Word Purpose Statement

Module 9: Energy Mapping

  • When are you most alert, stressed, drained?
  • Tool: “Energy Map” + mindfulness-based schedule tweaks

Module 10: Mindful Communication & Listening

  • Case Study: Microsoft’s mindful listening pilot reduced team conflict by 27%
  • Practice: “3 Levels of Listening” game (reactive, attentive, mindful)
  • Tool: B.R.I.D.G.E. (Breathe – Reflect – Inquire – Don’t Judge – Ground – Empathize)

Module 11: Peer Support & Social Resilience

  • How connection protects against burnout
  • Practice: Gratitude loop or buddy system reflection
  • Case Study: Manufacturing floor teams use daily 2-min gratitude check-ins

Module 12: Integration Planning

  • Build your Mindful Work Toolkit:
    • Choose 3 daily tools
    • Define 1 habit to stop
    • Create 1 “reclaim my calm” plan
  • Group sharing: “My next 7-day experiment”
Program Methodology
  • Interactive Lectures: Deep-dive sessions on advanced AI concepts, including machine learning, generative AI, and automation strategies.
  • Hands-On Labs: Real-time practice with ChatGPT, Midjourney, and video AI platform
  • Group Activities: Peer collaboration and feedback.
  • Scenario-Based Learning: Real-world use cases and challenges.
  • Reflection Checkpoints: Reinforce learning through guided sharing.
FAQ

This workshop is ideal for employees at all levels who are looking to take control of their finances. It’s also beneficial for managers, HR professionals, and anyone seeking practical financial planning tools to save more, reduce financial stress, and plan smart for the future.

The standard duration is 2 days. However, we offer flexible scheduling options, including 1-day compact workshops or extended sessions beyond 2 days, tailored to your organization’s needs.

Absolutely! We can adjust the duration, content focus, and delivery format to suit your team’s specific goals and challenges.

Follow-up support options such as coaching sessions, habit tracking tools, or refresher modules can be arranged upon request.

Yes! We offer both in-person and virtual delivery options to accommodate remote teams or hybrid work environments.