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Practicing

at work

HEAVY WORKLOAD

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Slide#1-Introduction and Welcome

Audio: On screen text will be timed with audio.

Welcome to Practicing Mindfulness at Work. If you would like to know more about the navigation of this course, please select the navigation tutorial button. If you are ready to learn more about mindfulness in the workplace, select Start.

Graphic(s): Slides will have a calm feeling to them. Use lighter colors to create a feeling of calm while going through the presentation.

At the beginning shows 4 stressful people who are at work. On each of the four images, the text says 1 of the following: “heavy workload, multiple meetings, busy schedules, tight deadlines” (See Example) The images and text repeats 3x. does. Each time the image and associated text stays on the screen for a shorter period of time to relay the feeling of importance and overwhelmed. At the end of the image sequence, Practicing Mindfulness at work will (trigger) fly in from the right. Practicing Mindfulness at work will (trigger) fly in from the right.

On Screen Text: heavy workload, multiple meetings, busy schedules, tight deadlines (3x)

Practicing Mindfulness at Work

Programming Notes: Using the timeline, to time the images and text. Use a fade in or grow trigger and out of the screen. When the last image appears, Practicing Mindfulness at work will (trigger) fly in from the right. Learners will click next Start or Navigation Tutorial to move on to the next slide.

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(3) (1) (2)

(5)

(4)

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Slide #4-Mindful Menu

Audio: On screen text will be timed with audio. Mindful Menu

Click on the icons to explore different areas of this mindful course.

Graphics: Image that provides a sense of calm as the background. Each item will have an icon that represents the title.

Mindful Menu

What is Mindfulness?- Click on to learn more about what mindfulness is and what it isn’t.
Benefits of Mindfulness- Click to learn more about the physical and mental health benefits of mindfulness.
Stress Reduction- Click here to learn how S.T.O.P. can help you be mindful at work.
Mindful Choices at Work-Click here to learn what mindful choices you can start making at work.
How Mindful at You? -Click here to take the survey to determine how mindful you are at work.

On-screen text:

Mindful Menu

What is Mindfulness?- Click on to learn more about what mindfulness is and what it isn’t.
Benefits of Mindfulness- Click to learn more about the physical and mental health benefits of mindfulness.
Stress Reduction- Click here to learn how S.T.O.P. can help you be mindful at work.
Mindful Choices at Work-Click here to learn what mindful choices you can start making at work.
How Mindful at You? -Click here to take the survey to determine how mindful you are at work.

Programming Notes: The user will click on the icon and will be taken to that area of the storyline presentation. Learners will click next to move on to the next slide after visiting each area of the mindful menu.

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Learning Objectives

define mindfulness, including what it is and what it is not

understand the benefits of mindfulness

use S.T.O.P. when you’re feeling stressed

apply mindful strategies at work

All images & visuals will be approved by X

�Slide #3-Learning Objectives

Audio: On screen text will be timed with audio. At the end of this training, you will be able to: define mindfulness, including what it is and what it is not, understand the benefits of mindfulness, use S.T.O.P. when you’re feeling stressed at work and apply mindful strategies at work. The audio will be linked with numbers and text to appear as the content is said.

Graphics: Split screen with an image of an office area. There will be a box on the screen that contains the title, numbers and each learning objective

On-Screen Text:

Learning Objectives

1. define mindfulness, including what it is and what it is not

2. understand the benefits of mindfulness

3. Use S.T.O.P. when you’re feeling stressed

4. Apply mindful strategies at work

Programming Notes: This screen will be on a timeline. The Learning objectives will fly in from the right one at a time. On screen text will be timed with audio. Learners will click next to return to the mindful menu.

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Misconceptions about Mindfulness

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Slide #6-Misconceptions about Mindfulness

Audio: On screen text will be timed with audio. Click on each number to learn more about the common misconceptions about mindfulness. When you are finished, click next to move on.

On-Screen Text: Misconceptions of Mindfulness and circles with the numbers 1-5.

Graphics: Numbers 1-5. Each number enclosed in a circle that is clickable.

Programming Notes: Each number will be a layer with a misconception about mindfulness on it using a tab interaction. Learners click on each number and a tab with appear with a misconception on it. Once that layer is visited, the color of the information presented will change to a color that matches the title. Learners will click next to move on to the next slide.

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Misconceptions about Mindfulness

1

2

3

4

5

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Slide #6 Layer 5-Misconceptions about Mindfulness Tab

Audio: On screen text will be start as each misconception appears.

Mindfulness is not meditation.
Mindfulness isn’t relaxation. Stress reduction may be a side effect; checking in with your thoughts, body, and impulses decreases your chance of getting yanked around by them, which in turn lightens your life’s drama quotient considerably.
The idea that mindfulness requires a blank mind is a myth that makes many people believe they can’t be mindful. You can’t stop your heart from beating or your brain from thinking, that is just what it does.
It’s impossible to be always present and in the moment. It would leave us overstimulated and exhausted.
Mindfulness is not joy—it’s the awareness of joy, but also of pain and everything else you are feeling and thinking.

On-Screen Text: Misconceptions of Mindfulness and circles with the numbers 1-5

Mindfulness is meditation.
Mindfulness is for taking a time-out from life, quieting the mind and reducing stress.
Mindfulness is having no thoughts.
The ultimate goal is to be mindful all the time.
Mindfulness is joy.

Graphics: Tab that is clicked will have a dropdown that displays the content.

Programming Notes: Each number will be a layer with a misconception about mindfulness on it using a tab interaction. On the learner clicks on the tab, the color of the information presented will change to a color that matches the title. The state of the numbers will be shown by a color change showing that the content was viewed. Learners will click next to return to the mindful menu.

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increasing our attention to others’ well-being

reducing stress

enhancing work performance

gaining insight and awareness through observing our own mind

Benefits of Mindfulness

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STOP

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Slide #8-Stress Reduction

Audio: Audio will be timed with text on the screen.

When you are experiencing a particularly stressful moment, a popular mindfulness exercise known as S.T.O.P. can be helpful. Click on each letter to learn more.

S Layer-Stop. Just take a momentary pause, no matter what you’re doing. �T Layer-Take a breath. Feel the sensation of your own breathing, which brings you back to the present moment. �O Layer-Observe. Acknowledge what is happening, for good or bad, inside you or out. Just note it. �P Layer-Proceed. Having briefly checked in with the present moment, continue with whatever it was you were doing. �

Graphics: Stop Sign (could be clipart or a stock image of a stop sign). Learners will click next to return to the mindful menu.

Programming Notes: Each letter will be a hot spot that will take the learner to a layer where each letter will be explained.

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All images & visuals will be approved by X

Slide #9- Mindful Choices at Work

Audio: Audio will be timed with text on the screen.

Base Layer: Now that you know what mindfulness is and it’s benefits, let see what small mindful choices you can make at work. Click each tab to learn more.

Pause Layer: Taking time to just be still and quiet gives your nervous system a chance to regain balance.

Task List Layer: Finish one task before you begin the next. Allow yourself to focus on one task and to be able to do your best work.

Notifications Layer: Turn off pop-up notifications and push notifications. Allow yourself to be present with your projects, tasks, and in meetings.

Schedule Time Layer: Answer emails during a dedicated period of time, rather than constantly throughout the day as soon as it pops into your inbox.

On-Screen Text:

Pause Layer: Taking time to just be still and quiet gives your nervous system a chance to regain balance.

Task List Layer: Finish one task before you begin the next. Allow yourself to focus on one task and to be able to do your best work.

Notifications Layer: Turn off pop-up notifications and push notifications. Allow yourself to be present with your projects, tasks, and in meetings.

Schedule Time Layer: Answer emails during a dedicated period of time, rather than constantly throughout the day as soon as it pops into your inbox.

Graphics: Computer screen with tabs. Pause, Task List, Notifications, Schedule Time. Each tab will have an icon associate with the word(s). An avatar of a person will be on the screen to appear as a presenter. Each layer will have a short video clip showing what each word(s) mean and a statement that explains how this can be applied at work.

Programming Notes: This will be a video interactive slide and layers. Each layer will have a short video clip showing what each word(s) mean and a statement that explains how this can be applied at work. Learners will click next to return to the mindful menu.

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How Mindful Are You At Work?

Read each statement and decide if you are being mindful at work.

Select 1 for Often, 2 for Sometimes, 3 for rarely and 4 for never.

I can listen attentively to others without the loudness of my own thoughts clamoring to be heard.

When I’m working, I can sustain and focus my attention and am able to think creatively and clearly, without being seduced by the lure of Instagram or emails.

During the day, I am conscious of my thoughts as they arise. I notice when a thought has taken me for a ride (or has begun to run me in circles) and choose to place my attention elsewhere.

I set aside time each day to sit quietly and meditate.

I am aware of the sensations in my body when difficult feelings arise. I use my breath to help anchor me and allow myself to notice whatever is present.

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Slide #10-How Mindful Are You?

Audio: Audio will be timed with text on the screen.

How Mindful Are You At Work?

Read each statement and decide if you are being mindful at work.

Select 1 for Often, 2 for Sometimes, 3 for rarely and 4 for never.

On-Screen Text:

How Mindful Are You At Work?

Read each statement and decide if you are being mindful at work.

Select 1 for Often, 2 for Sometimes, 3 for rarely and 4 for never.

-I am able to listen attentively to others without the loudness of my own thoughts clamoring to be heard

-When I’m working, I can sustain and focus my attention and am able to think creatively and clearly, without being seduced by the lure of Instagram or emails.

-During the day, I am conscious of my thoughts as they arise. I notice when a thought has taken me for a ride (or has begun to run me in circles) and choose to place my attention elsewhere.

-I set aside time each day to sit quietly and meditate.

-I am aware of the sensations in my body when difficult feelings arise. I use my breath to help anchor me and allow myself to notice whatever is present.

Graphics: This will be a likert slide that will have a list of statements with a ranking of 1-4

Programming Notes: This will be a likert slide that will have a list of statements with a ranking of 1-4. Learners will read each statement and select one of the answers. When the learners click the submit button, they will be taken to a results slide.

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Slide #11-How Mindful Are You?-Results

Audio: Audio will be timed with text on the screen.

Mindful Survey Results So, how mindful are you?

Did you tend to select one number more than others?

Click the number that you chose more throughout the survey to learn how mindful you are.

Layer Mostly 1s-Often: Living Life. Well, you are definitely a human being, and not just a human doing. You feel alive and see life in full color. It’s likely you savour even the smallest of experiences in your day, every day, and witness with clarity and compassion your own human struggles and those of others.

Layer Mostly 2s- Sometimes: Almost There. You’re likely to be aware that you are much happier when you find time to pause throughout your workday. At the same time wonder why you don’t make more time for the things that you know really help you. It’s possible you notice difficult thoughts and make use of the skills you’ve learned through mindfulness in managing your day.

Layer Mostly 3s-Rarely: Give It Time. You’ve have had some experience of mindfulness, perhaps through an introductory session at work or a mindfulness app, but not quite enough practice to really notice the benefits. You attempt to see if mindfulness works for you, but not consistently.

Layer Mostly 4s-Never: Stop And See. Clearly, you are busy. That may even be an understatement. You grab lunch at your desk (if you get the chance), and work long days. You’ve heard of mindfulness – who hasn’t? It might not be that you’re totally uninterested in mindfulness –you don’t have time for sitting down and practicing it.

On-Screen Text:

Base Layer-Mindful Survey Results

So, how mindful are you?

Did you tend to select one number more than others?

Click the number that you chose more throughout the survey to learn how mindful you are.

Layer Mostly 1s-Often: Living Life. Well, you are definitely a human being, and not just a human doing. You feel alive and see life in full color. It’s likely you savour even the smallest of experiences in your day, every day, and witness with clarity and compassion your own human struggles and those of others.

Layer Mostly 2s- Sometimes: Almost There. You’re likely to be aware that you are much happier when you find time to pause throughout your workday. At the same time wonder why you don’t make more time for the things that you know really help you. It’s possible you notice difficult thoughts and make use of the skills you’ve learned through mindfulness in managing your day.

Layer Mostly 3s-Rarely: Give It Time. You’ve have had some experience of mindfulness, perhaps through an introductory session at work or a mindfulness app, but not quite enough practice to really notice the benefits. You attempt to see if mindfulness works for you, but not consistently.

Layer Mostly 4s-Never: Stop And See. Clearly, you are busy. That may even be an understatement. You grab lunch at your desk (if you get the chance), and work long days. You’ve heard of mindfulness – who hasn’t? It might not be that you’re totally uninterested in mindfulness –you don’t have time for sitting down and practicing it.

Graphics: This will be a process interaction slide. Each tab will be labeled Mostly 1s, Mostly 2s, Mostly 3s, Mostly 4s

Programming Notes: This will be a process interaction slide. Each tab will be labeled Mostly 1s, Mostly 2s, Mostly 3s, Mostly 4s. Learners select one of the tabs based on what number they clicked the most. Learners will be able to click on the other tabs to see what the results of the other numbers are as well since this is not a graded survey/assessment. Learners will click next to go to the summary slide.

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Mindfulness is not about meditation; it is just being aware of your body and emotions in the moment.

Mindfulness has many benefits at work including reducing stress, improving engagement and increasing work completion.

Work is stressful. Remember in those moments to stop, take a breath, observe, and then proceed.

You can start practicing mindfulness at work by pausing, completing one task at a time, ignoring any notifications, and scheduling time to dedicated daily tasks, like checking email.

All images & visuals will be approved by X

Slide #Summary

Audio: In this course you learned the definition, misconceptions and benefits of mindfulness. You also learned how to STOP during stressful times and the small steps you can start to practice mindfulness at work. Remember mindfulness is not about meditation, it is about just being aware of your body and emotions in the moment. Thank you for participating in this course.

On-Screen Text:

Summary

Mindfulness is not about meditation; it is just being aware of your body and emotions in the moment.

Mindfulness has many benefits at work including reducing stress, improving engagement and increasing work completion.

Work is stressful. Remember in those moments to stop, take a breath, observe, and then proceed.

You can start practicing mindfulness at work by pausing, completing one task at a time, ignoring any notifications, and scheduling time to dedicated daily tasks, like checking email.

Graphics: Image of an office environment. A text box with a summary of each of the areas on the menu, except for the survey.

Programming Notes: Learners will exit the course when the timeline ends on this slide.