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Mindfulness at work

What is Mindfulness?

In nature, a stress reaction occurs when there is danger. The body produces hormones that increase the heart rate, increase alertness, narrow the vision (extreme focus), and temporarily put all other processes such as digestion on hold. This is a healthy reaction when a lion is in front of your nose, but also when you are preparing for an important presentation, for example. Stress is part of wanting to challenge ourselves, having ambitions and goals. Nothing bad about that. It only becomes a problem when there are no or too few recovery periods. In nature, animals continue to graze and rest soon after a chase. We do not. We grind and fret and self-criticise. It doesn't help that our work is often mental. We do not get rid of the adrenaline physically in the fight/flight moment. We remain in constant stress mode. 


The key to restoring the natural balance in the body and mind is attention. Mindfulness is the skill of living with attention. Attention makes people more aware of situations, thoughts, feelings, patterns and pitfalls. You learn to recognise the physical and emotional reactions to tension and to deal with them in order to prevent (worsening of) complaints. Mindfulness exercises give you insight into how stress and tension work in general and with you specifically, and which adequate reactions are possible: which situations and characteristics cause stress and tension and how can you deal with this in a healthy way.


Benefits of Mindfulness at work

Scientific research into the effects of the official Mindfulness training (MBSR) shows that the negative experience of stress is reduced and that participants are better able to deal with work pressure and tension. Mindfulness can therefore improve the personal effectiveness and performance of employees. Positive effects of mindfulness are

  • Better mental and emotional fitness

  • More pleasure in work and motivation

  • More calmness, focus and better concentration

  • Less absenteeism due to stress-related complaints

  • Improved communication and cooperation

  • More creativity and problem-solving abilities

  • Better priority setting and more overview


Training possibilities

  1. An 8-week Mindfulness-Based Stress Reduction trainings with open enrollment. See calendar for optional dates.

  2. Incompany mindfulness training for a specified period of time. This can range from a training in 1-2 days on dealing with workload, managing internal expectations and boundaries to a training spread over a number of weeks (4-8 weeks) with a weekly session that from 1 hour to 2.5 hours where the skills of mindfulness and its applicability at work is learned and a lot of practice with it. 

  3. Short workshop for relaxation, turning attention inward and getting out of the head. As part of a conference, symposium, trade show or a staff event such as a heath day or a team building activity. Good for variety, as an interlude or as an option on a day where there is a lot of momentum and information. It can nicely illustrate and reinforce the company's message to employees about the importance of sufficient alternation between tension and relaxation in (work) day. A workshop can be as little as 30 minutes.

  4. Weekly mindfulness moments online or live. These are short sessions that can be offered in, for example, a lunch break. These help to create a moment of relaxation for employees during the working day. Just stepping out of their heads and landing in the here-and-now to then resume work with renewed energy and calm.



The longer the training and practice opportunity is, the more mindfulness can be integrated and the results will be lasting. Here are the results you might expect:

  • You experience more calmness and therefore have more space to set priorities and make decisions.

  • You make more conscious choices, because you have more insight into your own boundaries and patterns.

  • Better recognising and guarding your boundaries to maintain balance.

  • Dealing more effectively with stress and pressure, and thus maintaining your vitality.

  • Paying more attention to yourself and others and thus having more effective conversations.

  • Switch more easily between different situations and focus better.

  • Enjoying the little things in a working day more.



Gaula Shehadeh is a VMBN-registered Mindfulness trainer (highest degree). She also has a master's degree in business administration and a bachelor's degree in cultural anthropology. She is good at thinking and empathizing with the various interests and dynamics within the company/organisation and how to cultivate a healthy corporate culture that supports managers and employees to remain optimally, sustainably and with pleasure.



The rates depend on what you are looking for and what you want, but also on the target group and type of organisation. For foundations and non-profit organisations, lower rates are applied. For every (reasonable) budget, something beautiful can be set up. Please feel free to contact us without any obligation to look together for a suitable solution that will make the company/organisation and its employees happy. 




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