Mindfulness

Mindfulness Program
for Teams
Preview

Whil Concepts, Inc. 2016 | Confidential

 Welcome to the Preview of the

W
Mindfulness Program for Teams.
This document contains only the Mindfulness 101 series. To learn how
IE
to bring Whils full library of over 50 training series to your company,
contact us at sales@whil.com.
EV
PR

2 Mindfulness Program for Teams WHIL.COM

What is mindfulness training?

Mindfulness is attention and awareness
training used to reduce stress, focus
attention and perform better in the
present moment with a curious and non-
judgmental mind.
Companies are increasingly using
mindfulness to reduce stress, manage
anxiety, improve performance and to build
kinder, more aware and compassionate
workplaces. And they see the unavoidable
side effects of improving productivity,
employee satisfaction and creativity, while
to understand themselves better (their Download our free
emotions, thoughts and values) and
eBook, How Driven
develop an awareness to move their actions
from habit and compulsion to choice.
Professionals Perform
in the Moment here.
Mindfulness is also often referred
to as resiliency training, brain training,
self-awareness and emotional
intelligence training.
Whatever you call it, learning to be calm,
cool and collected is one of the keys to
reducing stress, increasing performance

W
decreasing absenteeism and turnover. and improving resilience in modern times.
Professionals are turning to mindfulness

The business worlds fascination with mindfulness is driven by two key trends:

2
IE
An explosion of scientific studies showing the many benefits of mindfulness,
particularly as a tool for concentration, improving memory and stress resiliency.

Stress and anxiety are affecting professionals at alarming rates. Stress is

the leading cause of illness, costing the U.S. economy $300bn per year in
EV
absenteeism, turnover, diminished productivity and medical costs.

The Neuroscience Behind Our Training

In the past five years alone, thousands of studies have shown that mindfulness training
PR

leads to many beneficial health and professional outcomes. This includes reducing stress,
anxiety and depression and improving the immune system and the cognitive skills that are
key to high performance.

Much of this research focuses on neuroplasticity (the brains ability to change in

response to experience and training... like meditation) and the relationship between
the thinking brain (prefrontal cortex) and the emotional brain (amygdala).

When these two parts Mindfulness training helps professionals increase

of the brain work well
emotional intelligence, attention span and working
together, people act calm,
thoughtful and reasonable.
memory, while developing innovative problem solving
When they dont, people skills that are key to success.
act stressed, unhappy and
tend to lose their cool.
Sound familiar?

3 Mindfulness Program for Teams WHIL.COM

How to Use The Whil Mindfulness Program for Teams

The Mindfulness program formerly known as Now can be used both Whils mindfulness training library is
in any conference room or training facility to bring teams together, organized into six categories:
as well as by individuals on any computer or mobile device. We
Basic Training
recommend projecting the training onto a TV in a conference room.
Health
Performance & Work
Within each category, the curriculum is organized by series and then Relationships
sessions. Each series has a theme (e.g. Overcome Conflict, Relieve Stress, Sleep*
Mindful at Work, etc.) with 5-10 supporting sessions within the series. One Minute Meditations*

* (not covered in this Program)

Our Mindfulness Program is a tiered learning system. Each session covers
one topic. Together, the sessions build upon each other to provide the
individual and the team with a deep understanding of the series theme.

W
It does not matter what order you play sessions. You can choose to
complete full series or to simply play sessions that fit with your plans for
a particular team experience.

Each series is organized as follows:

IE
Intro (video): this starts automatically when you select Start Series or when you hit play for the first session
in the series (no matter which one you select) in any series. The intro video sets up the series regarding what is
happening in the mind and body, and relates the training to the day-to-day life experience for the individual.
EV
The intro video is immediately followed by the first audio practice session.

Practice sessions (audio): these are the mindfulness training sessions. Participants would generally be instructed
to either close their eyes or soften their gaze as part of the instructions in the audio.

Takeaways (video): once a series is complete, the takeaway video starts automatically. It congratulates the
student for completing the series and provides tips to integrate the learning into their day-to-day. The takeaway
PR

only appear on the series list once the series has been completed.

The following pages provide details for each training series, including:

1. Describe:
This is the description of the session. Simply read it out to the team so they know what
its about.

2. Play Here you will see either a relevant

Then, click the play icon. It will take you to the individual series, where you can find the science tip, practice tip, did you know
session to share with the team. or quote to share a point of interest
with the team.
3. Discuss:
This area always has 3 relevant questions to engage the team after finishing each session.

4 Mindfulness Program for Teams WHIL.COM

Index to the full Whil Mindfulness Program for Teams

BASIC TRAINING PERFORMANCE & WORK

Mindfulness 101 Be Confident and Creative 39

6
(We recommend starting here)
Be Curious 41

Expand Wisdom 43

HEALTH Mindful at Work 45

Aging Well 9 Open Doors to Wisdom 48

Calm Anxiety 11 Open to Gratitude 50

W
Cultivate Freedom 13 Overcome Conflict 52

Diminish Pain 15 Personal Integrity 54

Expand Pleasure 17 Transform Habits 56

Explore the Universe Within 19

Hindrances to Meditation

Imagination

Lets Get Physical

IE
23

25

27
RELATIONSHIPS

Cope with Grief and Loss

Deepen Relationships
58

60
EV
Observe Pleasure and Pain 29
Develop Daily Life Ethics 62
Relieve Stress 31
Develop the Beautiful Heart 64
Self Awareness 33
Meet our Emotions 67
Ways We Cling 35
Self Image 69
Work with Pain 37
Transform Difficult Emotions 71
PR

Unravel Guilt and Forgiveness 75

This training program excludes certain trainings that are available to individuals. The series not included are Basics with Kelly,
Basics with Mark, Basics with Pascal, Awaken in Nature, Deep Dive Essentials, Calm Flyer Kit, Enliven Intimacy, Sleep Ninja,
One-Minute Meditations with Kelly and One-Minute Meditations with Mark.

5 Mindfulness Program for Teams WHIL.COM

 BASIC TRAINING

Curriculum for Mindfulness 101

In this series, well explore the many benefits of a regular mindfulness practice
including decreasing stress and anxiety, and improving our health, performance,
relationships and sleep. Lets begin the journey to cultivate focus and feelings of
wellbeing and calm in all aspects of our lives.

Go to series

W
Goals for this series
Cover the fundamentals of
mindfulness meditation
IE
Practice breathing and body sensing Practice intentions, feeling
and welcoming emotions
EV
SESSION 1

Set Intention
1. Describe
Setting an intention is a powerful first step to making something a reality. In this session,
well be guided through the process of bringing focus and awareness to set intentions for Setting an intention for each workday
our mindfulness practice and our lives. can help immensely with your goals for
the day. Creating tasks lists is the same
2. Play as setting an intention.
PR

3. Discuss
a. What intention did you set for this session?
b. Do you feel you were able to stay true to that intention?
c. What intention can you set for today?

SESSION 2

Mindfulness of Breath
1. Describe
In this session, we will step through the most foundational element of practice: paying
attention to the breath. By focusing our attention on the breath over and over, mindfulness People with greater meditation training
builds the muscle memory to focus our attention anytime. With practice, our default way of had less activity in the amygdala (the
being will become focused, calm and in the moment. fight or flight trigger in the brain)
when negative distracting sounds were
2. Play played (Brefczynski-Lewis et al., 2007).

3. Discuss
a. Do you notice anything different when you focus on your breath?
b. What in your life would you like to focus on more?
c. How can you use these practices today?

6 Mindfulness Program for Teams WHIL.COM

SESSION 3

Sense the Body

1. Describe
An important element of attention training is a body scan. Understanding how our bodies
feel is like having a map for our emotions, beliefs and assumptions, which all affect how we Being actively aware of your body will
act and treat people (including ourselves). By strengthening the mind-body connection, well help you understand when youve been
become better at regulating our emotions and actions. sitting too long at your desk.

2. Play

3. Discuss

W
a. What are the areas of tension on your body?
b. Did you notice anything different in your body that you werent aware of before this session?
c. How can you use these practices today?

SESSION 4

Recognize and Release Thoughts

1. Describe IE
A wandering mind is one of the biggest hindrances to being calm, focused and ready for
anything. In this session, Mark helps us bring mindfulness to our thoughts, developing the
ability to recognize them as they occur, understand their influence and to work skillfully with
EV
them in any situation.

2. Play

3. Discuss
a. How effectively do you let go of thoughts?
b. Why does letting go of thoughts matter?
c. How can you use these practices today?
PR

SESSION 5

Welcome Emotions
1. Describe
Today, well lay out the welcome mat for emotions as we explore how they feel inside our
bodies. Mindfulness practice helps improve self-awareness and emotional intelligence. In this Notice how your emotions impact the
session, Kelly shares the basics of developing kind, welcoming and insightful relationships to quality of your work the next time youre
our emotions. experiencing something negative.

2. Play

3. Discuss
a. Did you experience a change in emotions between the start and end of the session?
b. Was it a positive or negative experience focusing on your emotions?
c. How can take you this practice into your day today?

7 Mindfulness Program for Teams WHIL.COM

SESSION 6

Relax the Nervous System

1. Describe
The central nervous system plays a critical role in our mind-body experiences. Well
learn to tune into our bodies and use breathing practices to settle and relax our nervous
systems. This focused attention training can help us achieve calm even in the most When everything seems to be going
difficult of situations. against you, remember that the plane
takes off against the wind, not with it...
2. Play - Henry Ford

3. Discuss
a. What is the impact of the nervous system on our emotions?

W
b. How do you relax your nerves currently?
c. How can you apply these practices in your daily life?

SESSION 7

Wisdom Regarding Thoughts

1. Describe
IE
Thinking is the most common way we become distracted during meditation. In this session,
Mark guides us through bringing awareness and clarity to our thinking processes, helping to
release negative patterns caused by our mental habits.
Quiet your minds negative chatter
before important work related tasks.
EV
Itll help you be focused and energized
2. Play
for the task at hand.
3. Discuss
a. What does wisdom mean to you?
b. Name one negative pattern you experience regularly.
c. How can you use this in your day today?
PR

8 Mindfulness Program for Teams WHIL.COM

 Who is Whil?
Whil is the leader in digital mindfulness training Where + Will = Whil.
for individuals and companies. We work with the Where are you
worlds best trainers and leverage the latest research going, and what will
you create?
in neuroscience and behavioral science. All training
is accessible on any computer or mobile device.
Anywhere. Anytime.

W
Were a team of developers, business leaders, data
junkies and creative geeks in search of happier and
healthier lives for ourselves and the people we serve.
Like you.

Were building solutions for people like us. We

like science. We want proof and use data to drive
better products to help people live more fulfilled
IE
EV
and engaged lives.

Because people are stressed. And were here to help.

Current programs include:

PR

Health & Performance Leadership

Search
Mindfulness Yoga Grow Inside
Yourself

Born at

Mindfulness training to Exercise based in Mindfulness training Emotional intelligence,

reduce stress and improve mindfulness for teens teamwork, and
performance for adults leadership skills
450+ sessions 120+ sessions 550+ sessions 200+ sessions

9 Mindfulness Program for Teams Whil Concepts, Inc. 2016 | Confidential WHIL.COM
 Contact Us

To find out more about Whils digital mindfulness meditation, movement and leadership
training for companies, please go to www.whil.com.

Because life is stressful and were here to help,

W
Team Whil

IE Mobile devices
are the best stress
EV
delivery mechanisms
ever invented.
Whils mindfulness
training is the antidote.
PR

Everythings gonna
be alright.

10 Mindfulness Program for Teams Whil Concepts, Inc. 2016 | Confidential WHIL.COM
 About the Authors:

Joe Burton is the founder and CEO of Whil.com. Hes an entrepreneur in

digital health and wellness, former President of Headspace and spent fifteen

W
years as a global C-level executive running some of the worlds largest
advertising agency networks.Joe is alumnus of Harvard Business School and
an advisor to nonprofits including Holistic Life Foundation, Inward Bound
Mindfulness Education and the Search Inside Yourself Leadership Institute. He
discovered mindfulness as a super stressed executive after dismissing it as
definitely not for me and it changed his life.

IE
Mark Coleman has a masters degree in clinical psychology. Hes an author,
EV
mindfulness consultant, and executive coach working with Fortune 500
companies including Google, Facebook, Gucci, Prana, Procter & Gamble, and
British Airways. Hes a senior meditation teacher at Spirit Rock Meditation
Center and a master teacher of compassionate leadership and emotional
intelligence at the Search Inside Yourself Leadership Institute. He supports
the nonprofit sector, working with Trust for Public Land, Center for Whole
Communities, Vallecitos Mountain Refuge, and healthcare providers.
PR

Mak Akhtar is Whils Communications & Content Marketing Manager.

Conducting psychosocial stress research at San Jose State University, she
became an Honorary Research Fellow at the Center for Investigating Healthy
Minds and the Mind & Life Institute. She then worked at the Center for
Compassion & Altruism Research & Education Center at Stanford University.
There, Mak hosted many world leaders, like the Dalai Lama, Eckhart Tolle and
Thich Nhat Hanh. The former Research and Writing Assistant for Googles
first Head of Mindfulness, she helped with Chade-Meng Tans second best-
selling book Joy on Demand.

11 Mindfulness Program for Teams Whil Concepts, Inc. 2016 | Confidential WHIL.COM