mindfulness practice:
a basic human skill,
enhancing concentration, clarity,
presence and vitality

in the midst of fast paced work days…

Ebook „A Path To Presence“  → have a look!

free audio recordings and a monthly exercise → sign up!


 about

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Mind full or mindful?

Do you feel overloaded with impressions, feelings and thoughts even when relaxing at home?
Do you sometimes have a hard time concentrating and ask yourself where the time went?
Do you sometimes feel isolated?

As we face big challenges in our lives – e.g. frequent and fast changes in organizations, energy draining meetings, excessive Multi-Tasking, travelling itineraries etc.  we need more and more support to remain connected to our life-energy.
One way to recuperate ourselves in the midst of a buzzing world and come back to being more human again is practicing mindfulness.


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Some definitions

Mindfulness means:

  • Consciously bringing awareness to the present moment
  • Knowing and feeling the state of your (body-)mind right now
  • Seeing clearly
  • Being aware what is happening in your immediate environment

Mindfulness is not an outside skill, but an innate human capacity for connecting to the NOW. We refresh ourselves by being right here – moment by moment – regardless the cirumstances. Being connected to the present moment enhances the experience of flow, energy and wakefulness.
It can be a pathway out of auto-pilot into the sparkling present!

A mindfulnesstraining includes background information on the neurobiology of mindfulness and the various practices, formal and informal (see below under Workplace Settings).


Evidence and benefits

Our attention directly affects the neural activity of our brain.
The architecture of our brain is influenced by how we use our mind.
The mind is able to change the brain (neuroplasticity).
The blood flow of the brain changes and metabolic alterations associated can be measured. Scientists can see the brain in action, even if most of them agree that the mind is not merely the brain…

More than 3000 studies explored the effects of meditation.

It has been shown that mindfulnesstrainings, that take place at the work place promote a more satisfying and concentrated work-life with a new sense of connectedness to oneself, to what one is doing and to one`s environment.


Some conclusive results:

1) Health: When body and mind synchronize in meditation, there are effects on our physical health:

  • Decrease of high blood pressure
  • Relief from chronic pain
  • Strengthening of the immune system
  • Faster recovery from illness
  • Fewer headaches

2) Cognitive skills: Mindfulness is the basis for all higher cognitive abilities:

  • Stronger concentration and attentiveness
  • Development of active awareness and perception
  • Improved memory
  • Increased ability to relax and focus simultaneously
  • Faster reaction times

3)  Mental health: Mindfulness strengthens our mental resilience:

  • Stress reduction
  • Improved quality of sleep
  • Better listening skills
  • Higher emotional balance

Try this

Give yourself three free minutes:

Audio: „Catch your breath with an Active Pause

 

 


Testimonials

Practicing mindfulness meditation on a regular basis helps me to stay more calm in the midst of challenging situations. I am leading meetings that require high attention and presence in a more relaxed way. This has a positive impact on our team. I feel strenghtened in my self- and social competence

A. Wernli, Basel

Fears, issues ahead, problems seem to be much lighter. I have a feeling of empowerment. I am better prepared to cope with upcoming issues. I am mastering my time more.

Luca P., Basel

Mindfulness meditation already has a regenerating effect after 5-10 minutes for me. I use mindfulness also while running: sensing my feet touching the floor or tracking my breath. These tiny „vacations“ from thinking are very beneficial. Mindfulness helps to clear my mind.

Birgit Buchsbaum, Bonn

Mindfulness is arriving in our society and in the corporate world.
Now is the time

workplace settings

The training takes place at the work place, within the company. This setting helps people integrate the new skills much faster than outside the workplace.

 

1) Info-Talk, 45 min.

Presentation about Mindfulness and short Mindfulness Practice

2) Mindfulness training over lunchtime, 1 hour per week over 8-10 weeks

I offer lunchbreak sessions on mindfulness as it applies to the working day. Each module spotlights a specific topic, yet the foundation for all of them is mindfulness meditation (as taught in the first module). The participants receive practice audio recordings and practice cards.

The training consists of:

  • Presentation on specific topics (e.g. Multi-and Unitasking, mindful dialog, emotional intelligence etc.)
  • Information about neurobiological connections
  • Formal and informal practices

The training includes various practices, formal and informal.

Formal practices:

  • Tuning In Practice
  • Short sitting mindfulness meditation (8-10 min.)
  • The micro-version (1-3 min.)
  • Bodyscanning
  • Mindful dialog
  • Open Focus
  • Compassion Pratices

Informal practices:

  • Body awareness while being in daily activities
  • The power of pause
  • Mindful conversations and meetings
  • Awareness of Multi-Tasking and conscious periods of Uni-Tasking
  • Awareness of emotions
  • Practice of beginning – middle – end
  • Open Focus
  • Compassion in Daily Life

3) Early Bird Mindfulnessmeditation before work, 45 min.

4) Mindfulness-Workshops

  • Introduction to mindfulness for beginners: 3 hours
  • One day seminars  on a specific topic. e.g. Multi-Tasking/Unitasking, Mindful Meetings, Self-Regulation etc.
  • Mindfulness – Leadership –Retreat: two days (company offsite)

5) Individual Support – Sesisons à 30 min (live or via skype).

6) Team Support

7) Coaching

Mindfulness Coaching

Somatic Life Coaching

 

 

 

Please feel free to ask for further information and support:
mail info@mindfulatwork.ch

Seminars and Retreats

As the October-Mindfulness Week in Sardinia is already booked out I decided to offer a second one!

September 16th to September 23

The course is held in English and German

See Flyer: Sardinia September 2016


 

Come join me for a Mindfulness-Week in Brazil!

See Postcard: Brazil Postcard web

Learn more about structure, content and location here:
http://www.leading-retreats.com/en/Mindfulness-Vacation-in-Brazil-1437.htm


 

Webinars

Mindful Summer Joy Online Course Mindful Summer Joy 2016

Preview:

I am offering a 8-week-online-course  with Mindfulness Practices, Neuroscientific Information, Sharing, and Supervision next fall.

More details soon!

 

the team

iris

Iris Uderstädt

Founder and Trainer of mindful@work. Author of the Ebook “A Path to Presence – 37 Mindfulness Practices for Meditation and Daily Life”.
In collaboration with The Potential Project as a Senior Trainer.

Born 1960 and raised in Germany i moved to Basel/Switzerland in 2004.

For 25 years I have been helping people connect more fully to their lives, build up resilience and make a difference – at work and personally.
I am using various skills in the field of Mindfulness, Body-Mind Practices and Somatic Life Coaching as well as the newest findings in Neuroscience.I have been practicing meditation and mindfulness practices since 1998 on a daily basis. This gives me strength, endurance, compassion and satisfaction in the midst of a busy, interesting and challenging work life.
Interconnectness is my inner reference for all I do.

I feel blessed to share my experience with trainings and presentations in the Corporate World and in Universities.

 

 

 


Martina WetzelMartina Wetzel

Co-Trainer of mindful@work.

Born 1965, living near Heilbronn/Germany

As a trainer and a coach i am specialized in activities that support people when they communicate and collaborate.
At the center of my expertise is a partnership on equal footing: the client is the expert.
Developing a sense of responsibility for one`s self and an enhanced awareness is key.

My experience with several occupations and in departments at various companies coupled with my work as a trainer and coach enable me to identify your needs holistically.

 

 

 


 

team_ahAllen Holland

Co-Trainer of mindful@work.

Born and raised in the USA i moved to Switzerland in 1991 to follow a career in banking.
Since 1998 i have hold various senior positions in industrial or trading companies as risk manager, project manager and change manager with an emphasis on finance and risk processes. I enjoy leading workshops and giving presentations and have done so for 20 years. Mindfulness has always been included as a high value.

 

 

 

 

 


 

Heinz-Werner Zander

Co-Trainer of mindful@work

Born in 1954 and raised in Germany, I moved to Basel/Switzerland in 2009.

For more than 30 years I worked for one of Europe’s largest energy providers, where I held the position of account manager for most of the time. This provided me with an immense wealth of experience.

In addition to accounting I’ve studied humanistic psychotherapy and meditation.

With great pleasure and gratitude I share my experience through offering training, workshops and one-to-one sessions. Whether it’s in the corporate world or simply individuals searching for guidance – every human being has their specific solution already within themselves.

cali_2016

app insight timer

 

 

With this App you get a timer and a journal for your meditation practice:

link for → iPhone  —  and → Android

 

 

 

articles

→ http://jonlieffmd.com/blog/breathing-alters-perception

→ http://www.mindful.org/at-work/in-the-workplace/are-you-hiding-behind-your-busy-schedule

→ http://www.mindful.org/Leadership/trade-your-expectations-for-inspiration

→ http://jonlieffmd.com/blog/unique-type-of-neuroplasticity-with-stress?utm_source=General+Interest&utm_campaign=04184c10aa-RSS_EMAIL_CAMPAIGN&utm_medium=email&utm_term=0_471703a831-04184c10aa-87679169

 

 

audio

 

 

Ebook

I am happy to offer a practical booklet for your Mindfulness Practice:

Mindful_Cover3



 

 

 

 

 

 

 

 

 

 

Please donate a minimum of 4.00 CHF via PayPal

The Ebook will be sent to you then in the next 24 hours per mail.

partner

I am happy to collaborate as a Senior Trainer with The Potential Project:image001

http://potentialproject.com

 

 

booklist

My ebook “A Path to Presence – 37 Mindfulness Practices for Meditation and Daily Life”

Click here: A path to presence_2016

 

Other books I recommend:

  1. One Second Ahead, by Rasmus Hougaard, 2015
  2. Real Happiness at Work, by Sharon Salzberg , 2014
  3. Finding the space to lead, by Janice Marturano, 2014
  4. Search Inside Yourself, by Chade-Meng Tan, 2012
  5. Mindsight, by Daniel Siegel, 2010

contact

Iris Uderstädt
Muespacherstrasse 43
4055 Basel
Switzerland

+41 79 800 84 22
info@mindfulatwork.ch