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Mindful Living: Enhancing Focus and Reducing Stress
MINDFUL LIVING – THE RIGHT WAY TO LIVE TODAY
In our fast-paced, ever-connected world, many of us find ourselves constantly juggling responsibilities, battling stress, and struggling to maintain focus. Amidst this chaos, mindful living offers a transformative approach to reclaiming our peace, clarity, and well-being. This way of living helps us to break free from the autopilot mode, allowing us to experience life more deeply and fully.
Why is Mindful Living Important?
Mindful living is crucial for several reasons:
• Mental Wellness: Regular mindfulness practice has been shown to
reduce symptoms of stress, anxiety, and depression, fostering
greater emotional
• Physical Health: Mindfulness can positively impact physical health
by lowering blood pressure, improving sleep quality, and enhancing
overall well-being.
• Improved Focus and Productivity: By training our minds to focus
on the task at hand, mindfulness can boost our concentration and
efficiency, leading to better
• Enhanced Relationships: Being fully present in our interactions
with others allows for deeper connections and more meaningful
relationships.
• Resilience and Adaptability: Mindfulness equips us with the tools to
navigate life's challenges with greater ease and grace, building a
foundation of resilience.
Join us in this 2-day program, designed to guide you on a journey towards a more mindful and balanced life.
COURSE OBJECTIVES
1. Learn about the physiological and psychological benefits of
mindfulness for mental wellness.
2. Practice basic mindfulness exercises such as mindful breathing,
body scan, and mindful observation.
3. Identify personal stressors and learn mindfulness strategies to
manage and reduce stress and anxiety.
4. Learn techniques to improve concentration and efficiency in a
work environment using mindfulness.
5. Understand the impact of mindfulness on sleep and learn pre-sleep
mindfulness routines.
6. Learn and practice strategies for mindful use of technology and
digital detox techniques.
7. Develop mindfulness practices such as loving-kindness meditation
and gratitude exercises to build and sustain resilience.
8. Develop a detailed, personalized mindfulness plan tailored to
integrate mindfulness practices into daily routines and address
specific challenges.
Course Outline - Day 1
Module 1: Introduction to Mindfulness
• Welcome and Ice-breakers
• Overview of the course objectives and schedule
• Definition and history of mindfulness
• The science behind mindfulness: how it affects the brain and body
• The benefits of mindfulness for mental wellness
Module 2: Mindfulness Techniques for Everyday Life
• What is Open Awareness and Strengthening Open Awareness
• Emotional Intelligence and Awareness
• Physical clutter
• Digital clutter
• Mental clutter
• Emotional clutter
Module 3: Enhancing Focus and Productivity at Work
• Mindfulness techniques to improve concentration and efficiency
• Pomodoro Technique and Mindfulness
• Prioritizing tasks -Eisenhower Box.
• Single-Tasking vs. Multitasking
• Email and task overload and mindfulness
• Tips to design a mindful workspace
Module 4: Mindfulness for Better Sleep
• Why we can’t sleep well
• The Sleep-Wake Cycle and understanding how mindfulness can
regulate the sleep-wake cycle.
• Sleep Hygiene Principles
• Techniques to use mindfulness for improving sleep quality
(breathing, muscle relaxation, mindfulness apps for sleep, writing
before bed, no devices, etc.)
• Practical exercise: Sleep-focused guided meditation
Course Outline - Day 2
Module 5: Managing Stress and Anxiety with Mindfulness
• Mindfulness-Based Stress Reduction (Jon Kabat-Zinn’s MBSR)
• The Physiology of Stress (fight-or-flight) Identifying stressors in
daily life
• Mindfulness strategies to reduce stress and anxiety (box breathing,
awareness of stress and emotions
• Mindful apps to help (E.g. Headspace, Calm, and Insight Timer)
Module 6: Coping with Digital Overload
• The effects of constant connectivity on mental health
• Strategies to practice digital mindfulness (digital breaks, setting
mindful boundaries, notification management, social media and
connection mindfulness, mindful consumption, the pomodoro
technique with digital tasks)
• Practical exercise: Mindful use of technology
Module 7: Building Resilience through Mindfulness
• The concept of resilience and its importance
• Mindfulness practices to build and maintain resilience (emotional
regulation, growth mindset, self-compassion techniques, journaling)
• Building grit and perseverance with mindfulness
• Enhancing interpersonal relationships through mindful
communication.
Module 8: Developing a Personalized Mindfulness Plan
• Step 1. Self-assessment of needs and situation
• Step 2. Setting clear goals
• Step 3. Choose mindful practices
• Step 4. Create a schedule
• Step 5. Plan for challenges
• Step 6. Track Progress and Reflect
• Step 7. Mini wins and mindful celebration
COURSE DURATION:
Two day training program.(max 25 pax)
CERTIFICATION:
Nikao Consulting internal certification of course attendance
TARGET GROUP:
Managers and Team Leaders
All employees
COURSE INVESTMENT
RM 12,000 for a 2-day course (physical)
METHODOLOGIES:
Active Lecturing
Videos
Exercises, Activities
Observation and Coaching
Brainstorming and team discussion
Problem-solving practices
Role-plays
Action planning