Workplaces today face an ever-increasing range of challenges that puts pressure on employees and management. A study of office workers conducted in 2016 revealed that 52% of Singaporean workers surveyed experienced heightened levels of stress in the six months prior to being surveyed, citing poor communication and an overall negative office climates as primary culprits. Combined, these factors have been shown to cause increased absenteeism, burnout, greater staff turnover and burnout.

Mindfulness offers a way of training the mind to be more adept at dealing with stressful situations. If adopted throughout the orgnization, a better mindset would not only benefit individual workers, but also the office environment as a whole.


Using mindfulness meditation techniques, employees, middle managers and leaders will be able to tap into an inner stability and resilience. These practices have been shown to help in a host of workplace-related situations, as well as create better teams. 


Read further about the benefits of mindfulness to the workplace by looking through the following studies: communication, focus, health, stress management, workplace challenges, understanding of self.  

Leaders who regularly practice mindfulness have also been shown to positively influence employee well-being and performance – thus creating a more productive, cohesive and satisfied team. 

    Method of delivery:

    • Instructor – led meditation exercises
    • Guided self-reflection
    • Focused discussions (large and small groups)
    • Take-home materials and mp3 audio files for daily practice will be provided

    The outline of a typical one-day workshop would be as follows:



    Delivery Format

    9:00 am

    Part 1: Setting the Stage

    • Introductions & icebreaker
    • The mindfulness backstory according to Jon Kabat-Zinn 
    • The neuroscience of mindfulness
    • Lecture 
    • Group attunement activity 
    • Group discussion 
    • The need for resilience
    • Mapping mindfulness to resilience 
    • Group work 
    • Mindfulness practice #1 (sitting & breathing meditation), followed by debrief
    • Instructor-led experiential exercise 
    • Group discussion 

    10:30am: Break

    10:45 am

    Part 2: Why Does Mindfulness Matter?

    • Exploring thoughts, emotions, behaviours & overall well-being
    • 9-dot exercise 
    • Case study
    • Group discussion 
    • Learning about the transformative potential of how we relate to ourselves, others and what’s around us
    • Movie discussion 
    • Role play exercise 
    • Mindfulness practice #2 (walking meditation), followed by debrief
    • Instructor-led experiential exercise 
    • Group discussion 

    12:30–1:30pm: Lunch break 

    1:30 pm

    Part 3: Beating the Rat Race with Mindfulness

    • Mindfulness practice #3 (standing gentle yoga), followed by debrief – Responding versus Reacting
    • Instructor-led experiential exercise 
    • Group discussion 
    • Evaluating triggers & hot-buttons in the working environment (e.g. deadlines, meetings, extra projects, admin, red tape, etc.)
    • Group discussion 
    • Deconstructing the stress cycle, identifying our triggers and how we habitually react
    • Group discussion 
    • "That Guy" activity 
    • Shifting from knee-jerk reactivity to mindful responsiveness under stressful conditions
      • The W.I.N Approach (Mental Agility)
      • The S.T.O.P Approach (Pausing)
    • Applied activity: group juggling 

    3:40pm: Silent break

    4:00 pm

    Part 4: 10,000 Hours to a Mindfulness Practice

    • Listening & communication exercise
    • Designing & implementing one’s mindful practice - where, when & how
      • Resources
      • Finding mindfulness in Singapore
    • The Pursuit of Excellence with a Growth Mindset
    • Lecture
    • Group discussion 
    • Self-reflective practice


    • Wrap-up


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