Mindfulness at Work: For Individuals
Mindfulness at Work is an experiential, completely online course designed to teach core mindfulness skills while also exploring specific applications to the workplace setting. The course explores key mindfulness traits and how they relate to essential workplace skills, such as presence, emotional regulation, resilience, cognitive flexibility, and communication, all of which are critical skills for thriving at work. By exploring these topics from the perspective of the workplace, participants will gain an understanding of how to apply evidence-based techniques to help them succeed on the job. This course is 6 weeks in length, with weekly course work taking 30-45 minutes per week to complete, and formal home practice of 10 minutes per day.
The course fee for this community class is $250; through the University's Wellbeing Program, UMN employees receive $100 reimbursement and 150 wellbeing points. Prior to registration, please review the orientation for this class.
What You'll Learn
What You'll Learn
- Define mindfulness – what it is and what it isn’t.
- Identify and discuss the potential benefits of mindfulness in the workplace (increased attention and focus, improved self-awareness, emotional regulation, greater openness to new perspectives and ideas, decreased anxiety and increased coping skills, and enhanced empathy for self and others).
- Discuss how habits and attitudes impact performance and ways to work with challenges.
- Learn techniques to skillfully respond to stress, rather than being reactive
- Learn skills to enhance connection with key stakeholders and communicate effectively at work.
- Develop a personal mindfulness habit through regular at-home and at-work practices.
Resources and activities for each week of the course will be provided on a course website. A typical week will consist of the following activities:
- Weekly topical video introduction from instructor and guided exercises
- Instructor-led guided meditations and suggestions for practice activities
- Individual daily meditation practice and journal entry
- Supplemental readings/viewings
- Check-in/participation (e.g., online discussion, media share, etc.)
- The Power of Presence
- From Reacting to Responding: Managing Stress Skillfully
- Perspective Matters
- Resilience: Bouncing Back to Capacity
- Connecting and Communicating
- Committing to Continuity
Online Mindfulness at Work Course:
- Students move through weekly content at their own pace
- Course duration of 6 weeks, with 30-45 minutes of weekly course content
- Formal home practice of 10 minutes per day
Online courses are taught utilizing a course management system and are available globally.
Center courses and workshops are facilitated by our experienced instructors, who have deep experience in teaching mindfulness and meditation courses, workshops and retreats within the University, community, and organizations. Overseeing the Center’s academic and community mindfulness programming is Alex Haley:
Alex Haley, JD, MBA is an assistant professor and the mindfulness program lead at the Center, where he teaches, participates in research initiatives and sets the strategy within the mindfulness program area. He has practiced meditation for over 15 years, taught extensively, and has worked for start-ups, mid-sized companies and large multinationals both domestically and internationally in legal and business roles.
Louise Delagran, MA, MEd has worked as an elearning consultant for Fortune 500 companies for more than 20 years before becoming the director of the learning resources group at the Center. She has been involved in research and authored a number of articles on mindfulness. She has practiced mindfulness for more than 16 years and regularly teaches courses on wellbeing and mindfulness.
As part of a major land-grant university, the Center is committed to systematically evaluating its programs using best practices in data collection. Our courses routinely include post-evaluation, querying participants regarding their experience with the course.
Course participants report improved work-related outcomes including:
- Increased ability to identify when they are stressed at work and methods for responding
- Enhanced understanding of how their habits and attitudes impact their perceptions of work events
- Increased attentiveness to what others are saying
- Acquisition of specific strategies for dealing with challenges at work
University of Minnesota Employees and Spouses: Earn 150 points and $100 reimbursement when you participate in this course for the University of Minnesota's Wellbeing Program. Learn more about other UMN Wellbeing Program offerings through the Earl E. Bakken Center for Spirituality & Healing.
The course cost for our online Mindfulness at Work class is $250.
University employees who are covered by the UPlan Medical Plan will receive $100 reimbursement of the program fee and 150 wellbeing points upon successful completion of the Mindfulness-Based Stress Reduction or Mindfulness at Work course.
- The Wellbeing Series
- Mindfulness Programs
- Ruth Stricker Mind-Body Lecture
- Special Guest Lectures and Presentations
- Stress Busters: Free Stress-Reduction Classes for Students, Faculty, and Staff